4 Unusual Citrus Fruits You Should Try

We are all familiar with the most common varieties of citrus such as oranges, lemons, and tangerines, but there are probably a few other kinds you are not aware of. Either they are not grown close enough to your region so you have access to them, or perhaps you just never thought to seek them out. Let's take a look at four unusual citrus fruits that might be worth getting to know.

1. Pummelo or Pomelo

Pomelo fruit.  (Photo credit: Wikipedia)

The pummelo, also known as pomelo, is the largest of the citrus fruits. It is native to southeastern Asia and Malaysia and grows wild in Fiji and surrounding Islands. Dr. David Fairchild is credited with the introduction of the pummelo into the United States. He began trying to introduce the tasty citrus in 1899, but was unable to reproduce the satisfying fruit until 1926 when seeds of a cultivar in Kediri were collected and sent to the Citrus Quarantine Station in Bethesda, Maryland, and grown successfully.

Since then, the pummelo has never attained significant status. However, it is casually grown as a curiosity in private gardens in Florida and the Caribbean area. At least one fruit-grower in Florida raises pummelos on a small commercial scale. You can find them in some larger grocery stores in the winter and early spring.

2. Minneola

The minneola is a cross between a tangerine and a grapefruit and can be recognized by 'the little nose' that distinctly sticks out from the fruit. It is actually a very specific type of tangelo (a cross between a Duncan grapefruit and a Dancy tangerine) and is marketed as an easy-to-peel citrus fruit. 

Minneolas were first released as a sustainable fruit in 1931 by the USDA Horticultural Research Station in Orlando. It is named after Minneola, Florida, where it was originally developed.  It is also called the honeybell fruit by some growers in certain areas. The sweet and juicy fruit matures December through February, and is at its peak of ripeness during the month of January.

3. Leech Lime

The lime is one of the most cultivated citrus fruits in the tropics. Shaped like lemons, limes are generally smaller and more acidic. The leech lime is a bit bigger than the traditional limes we see in the grocery store and has a warty skin. Leech limes are believed to be one of the most detoxifying of all fruits. So, if you want to cleanse your body, squeeze some leech limes into your water.

In Malaysia, a bit of folklore surrounds the juice of leech limes, as it is said to scare away evil spirits.  In modern times, the leech lime is basically either juiced for drinking and cooking, and the leaves are kept either fresh or dried, and are also used to flavor soups, curries, and sauces.

Ugli Fruits (Photo credit: Wikipedia)

4. Ugli

The intriguing name is enough to entice you to try this citrus fruit.  Uglis are a specific kind of tangelo, easier to peel because of the loose skin. The skin may also have brown and green spots. The light green surface turns spotty and orange when the fruit is at its peak of ripeness.  In essence, it looks pretty ugly.  If you didn't know you were looking at an Ugli fruit, you might think you had a bad grapefruit in your hand.

The flesh is very juicy and the taste is often described as more tart than an orange but sweeter than a tangerine.  You might suspect from the flavor that the ugli fruit is a lemon-tangerine hybrid. The fruit is seasonal from December to April and peak distribution occurs in the United States between November and April.

You can fill the fruit bowl with oranges, lemons, limes, and tangerines, or you can surprise your family with a bowl of citrus they don't recognize.  Enjoy their puzzled expressions while you can, because it won't last once they dig in.  Then you'll see nothing but smiles, dripping with juicy citrus goodness!

Recipe: Kale Coconut Water Smoothie

We're wrapping up our month of smoothie recipes today with this powerhouse smoothie. This one contains the best of both worlds - sweet, fruity, and packed with nutrition, this one is definitely one to add to your smoothie recipe collection! Greens, fruit, flaxseed, and coconut water combine for a real nutritional punch, and with the addition of bananas and honey, how can you go wrong?

Kale Coconut Water Smoothie

Serve in a coconut for a tasty and lovely presentation. (Photo credit: Wikipedia)

Ingredients:

1 cup chopped kale
1 banana, chopped
1 Tbsp. honey
1 Tbsp. flaxseed
1 1/2 cups coconut water
a couple ice cubes

Directions:

• Put all ingredients in a blender and blend on high until desired consistency is reached.

Recipe: Broccoli Blueberry Smoothie

Reap the heart-healthy benefits of broccoli, and add some extra veggies to your diet with this delicious green smoothie recipe. The sweetness of the broccoli goes well with blueberries and cranberry juice, which also add lots of extra healthy antioxidants, and the tangy creamy yogurt aids digestion and keeps you full longer. If you're tired of the same old smoothies, give this super-healthy super-food smoothie a try!

Broccoli Blueberry Smoothie

Organic blueberries. (Photo credit: Wikipedia)

Ingredients:

1/2 cup broccoli florettes, steamed tender, cooled
1 cup organic blueberries, frozen
1/2 cup Greek yogurt
1/2 cup cranberry juice

Directions:

• Add all ingredients to a blender and blend on high until smooth. 

Find More Tasty & Healthy Smoothie Recipes Here:

   

Recipe: Blueberry Banana Agave Smoothie

After all the excess of the holidays, if you're anything like me, you're probably in the mood for something lighter! Smoothies are a great way to pack a lot of healthy nutrition into one tasty glass - like this one. Full of antioxidants, fiber, and flavor, this will satisfy your sweet tooth and your hankering for something healthy all in one.

Stay tuned for more tasty smoothie recipes later this month as we share some ways to cleanse and detoxify your body through healthy eating to start the New Year off on the right foot!

Blueberry Banana Agave Smoothie
(Serves 2.)

Ingredients:

Milk and blueberries (Photo credit: Wikipedia)

1 cup blueberries, frozen
1/4 tsp. orange zest, finely grated
1 banana, frozen and cut into chunks
1/4 cup plain or vanilla flavored Greek yogurt
1 cup whole milk
2 Tbsp. chia seeds, ground (optional) 
2 tsp. agave syrup
1/4 cup all-natural granola

Directions:

• Add all ingredients (except granola) to a blender and process until smooth and creamy. 
• Put the smoothie into two glasses and sprinkle granola on top and then serve.

Nutrition In A Glass - Summer Smoothies For Health

One of my favorite things about summer is my daily breakfast smoothie! Once summer kicks into high gear, with all sorts of fruits available, I have a smoothie for breakfast almost every day until frost! Mine is pretty basic, and includes fruit, juice, yogurt, and a bit of coconut oil and honey. But there are about a million variations of smoothies, and they can be super healthy as well as delicious - plus they're really easy to make at home! This week we'll share a few tasty and healthy smoothie recipes just in time for summer.

Not only are smoothies a quick and easy way to get something in your belly for breakfast or a snack, they are also packed full of nutrition. Or, at least they can be if you choose the proper ingredients – for this discussion, fruits and vegetables.

(Photo credit: Wikipedia)

Many people say they find it hard to consume the recommended number of servings of fruits and vegetables each day. Smoothies offer an easy way to get those servings in a very healthy way. By including raw fruits and vegetables in a smoothie, you get all the dietary fiber and nutrients offered, just blend and drink. It doesn't get much easier than that.

For instance, spinach is one of the super-foods we know we should add to our diet more often. But how many times can you eat spinach in a week? Probably not as often as you'd like for the nutrition spinach has to offer. But, you could add smoothies made with spinach to your diet, even every day without getting tired of it as long as you switched up the other ingredients each time.

That's just one example. How would you like to add four, five, or more servings of fruits and vegetables in just one smoothie? Add apples, berries, kale, kiwi, and even broccoli to a smoothie for breakfast, lunch, dinner, or a snack in between.

Once you discover how easy it is to blend up enough servings of fruits and vegetables to meet your recommended daily allowance, you'll be looking for all sorts of ways to include more fresh produce to your diet.

The great news is, along with the dietary fiber that fruits and vegetables offer, you'll also get loads of some pretty important vitamins, too. Here is a short list of just a few of the vitamins you'll get when you add fruits and vegetables to your diet.  Of course, this is not a complete nutritional outline - it’s just a list of a few to give you an idea of how smoothies can make you healthier.

Vitamin C

Probably the first vitamin you think of when discussing fruits and vegetables is this one. This vitamin plays a huge role in helping your body fight off illness because it acts as an antioxidant. It also is a key component to metabolize protein.

Fruits with vitamin C include strawberries, kiwi, grapefruit, oranges, and pineapple.

Vegetables with vitamin C include broccoli, kale, squash, and Brussels sprouts.

 (Photo credit: the_moment)

Vitamin E

Another powerful antioxidant, this vitamin is needed to help fight free-radicals, which are the internal and external stressors that cause cell damage, causing illness and premature aging.

Fruits with vitamin E include blueberries, raspberries, peaches, pomegranates, and mangoes.

Vegetables with vitamin E include Swiss chard, potatoes, squash, and pumpkin.

Vitamin K

This vitamin is important for our body because it plays a crucial role in blood clotting. It also is needed for proper calcium absorption and bone health.

Fruits with vitamin K include raspberries, grapes, plums, pears, and blackberries.

Vegetables with vitamin K include cabbage, asparagus, broccoli, carrots, cauliflower, spinach, and kale.

Those are just three of the many nutrients you will enjoy when you drink a smoothie made with fresh fruits and vegetables. The list goes on and on.

Along with smoothies being an easier way to get your fruits and veggies, they are also a great way to get a quick protein boost - it's easy to add a scoop of high-quality protein powder to start off your day with plenty of energy. Throw in a cup of yogurt and you have a serving of healthy probiotics too!

The nutritional value of a smoothie depends on the ingredients you choose to blend. If you’re drinking one smoothie a day filled with fresh fruits and vegetables, as well as some dairy, you will have a food that will help you meet your nutritional needs – and your health goals!

Check back later this week for some healthy & delicious smoothie recipes!

Recipe: Hawaiian Sunset Fruit Dip

This one's not 100% from scratch, but it's quick and easy. Making your own vanilla pudding is also quite simple, and will taste better! This makes a great, light and fruity dessert for your Memorial Day or beach picnic. Just bring along your choice of fruit, and enjoy the summer breezes!

Hawaiian Sunset Fruit Dip

Ingredients:

(Photo credit: the_moment)

1 (3.4 oz) package Instant Vanilla Pudding Mix
1 1/4 cup cold milk
1/2 cup sour cream
1 (8 oz) can crushed pineapple, undrained
1/3 cup shredded coconut
Fresh fruit for dipping – melon, apple, strawberries, kiwi, orange, peach, mango, papaya, etc.

Directions:

• In a large bowl, put the pudding mix and milk and whisk together until smooth, then add the sour cream and whisk to combine.  With a spoon, stir in the pineapple, with the juice, and the coconut.
• Cover and put in refrigerator for at least an hour.
• Serve cold alongside fresh fruit for dipping.

Cinco De Mayo Recipe: Quick Sopapillas & Strawberry Salsa

These quick and tasty appetizers make a good snack and give your guests something special to munch on while waiting for your Cinco De Mayo feast. These faux sopapillas don't require any frying, so they're also healthier than the real thing. When paired with a fresh, fruity salsa, they add a perfectly unique spring flair to the proceedings!

Quick Sopapillas with Strawberry Salsa

Ingredients:

Sopapilla:
1 package tortillas
natural cooking spray (coconut oil works well & adds a tropical taste)
1 to 2 tsps cinnamon, to taste
1/3 cup sugar

Salsa:
1 carton organic strawberries, rinsed & trimmed
1 organic apple, peeled and cored
2 kiwi fruit, peeled
1/2 to 1 Tbsp sugar, to taste
1 tsp lemon juice

Directions:

• Preheat oven to 350 degrees.
• Cut tortillas into wedges and use the cooking spray or oil to lightly coat both sides of the tortillas. Mix together the cinnamon and sugar in a little bowl, then sprinkle the coated tortillas on both sides with the cinnamon sugar. Place tortilla wedges on a cookie sheet and bake for 10 minutes, turning once, until crispy. Remove and let cool on a rack.
• Prepare salsa by putting the remaining ingredients in a blender or food processor and pulse, creating a chunky salsa to your liking.
• Serve salsa in a little bowl with the sopapilla chips for dipping.

Tour Your Local Farmer's Market for Fresh, Healthy Delights

This month we're doing a short series on shopping and cooking from your local farmer's market. Farmers markets can be one of the best sources for fresh, healthy foods. Usually picked that day, produce at your local farmer's market is often much fresher and thus more nutritious than even organic produce at the supermarket. You can also find great deals, especially if you shop towards closing time, when farmers are eager to unload their remaining goods at a discount. Fall is a great time for farmers market shopping, with cool mornings, fresh breezes, and the bounty of summer still in abundance, and fall crops coming on as well.

Walk through your local farmers market and you're walking into a world of wonder.  You'll immediately be intrigued with the amazing scents and sights.  Let's just take a tour through a sample farmers market.  We'll choose a scenario in the South as an example just to get you thinking.  Here we go.

The Entry

Farmers market, Saint Paul, Minnesota (Photo credit: Wikipedia)

Farmers markets are mostly outdoors in the South, or possibly in several tents or shelters, but with sides wide open. There may or may not be a single entry point. Either way, the masses of people arrive usually pretty early in the morning to avoid the heat of the day. Shoppers descend on the booths and the farmers just after daybreak. You're right there with the swarm, making the chicory coffee tent your first destination. 

As you make your way into the line of tents, you see people bartering over the prices, learning techniques on how to skillfully pick the ripest produce off the vine. You see the samples of honey, salsa of all types, and fruit preserves being tasted and swooned over. The sun is up now and shining bright, but a cool breeze is blowing, thankfully. “Turned out to be a pretty nice day,” is commonly exclaimed by the farmers. The fall season offers a break from the heat, and any break from the heat is a “pretty nice day.” At this point, you have to decide which way to go, so you look and decide to follow the crowd.

The Senses

You don't get far before you notice the aromas. You take a deep breath and enjoy.  Depending on the season, you're treated to the smells of fresh fruit like cantaloupes, peaches, strawberries, and watermelon.  Suddenly you feel extremely hungry.  You begin to check out the offerings, hoping for samples now. You aren't disappointed.  There's a display of cut up cantaloupe.  And there's a peach with a knife stuck in it, meant for you to help yourself.  It looks like there are little spoons next to the honey and salsa display.  Bingo!

You realize you've been sampling a bit too much and decide to buy some honey before you move on.  There are other tables that draw your attention now with an array of gorgeous colors and aromas. You begin to move through the market.  You now spot the deep eggplant purples, the Swiss chard red and greens, and the pale mix of creamy white and yellow of the corn on the cob.  Then you see the beautiful colors of the bins and bins of pumpkins, squash, fall beans, potatoes, beets, and onions.  And and of course the abundance of fall greens; collards, kale, mustard, beet greens.  You turn the corner and the air is thick with a blend of aromas from the rows and rows of fresh herbs.  Now your arms are loaded with an array of colors and aromas, promising flavors beyond compare. You could linger longer just to let your senses enjoy, but, it's time to continue exploring, and sampling.

Taken at the Traverse City Farmers Market. (Photo credit: Wikipedia)

The Surprises

On your trip around the tents, you come across some rather unique stations. One farmer is selling everything dairy you could possibly think of including homemade butter, raw milk, and soft cheeses.  He offers you a taste of the chocolate milk he is selling and amazingly it tastes like liquid pudding in a cup.  Now you notice another merchant who is making fresh kettle corn.  He picks up his little paddle and begins to make circular movements in a large black kettle. Suddenly, kernels come popping out as he stirs faster and faster.  This may be the perfect snack right now.

You find more of a variety of products than you could ever imagine, from homemade soaps, natural cosmetics, garden decorations, and handmade jewelry and accessories. There is one tent that has handmade organic cotton baby clothes. There is a woman at another tent selling rag rugs she made using her grandmother's patterns.  If you can imagine it, you'll probably find it.  You wander into another section and you are met with a wall of canned goods.  Now you're exhausted.  You're only halfway through the market.  Do you leave or continue your journey?  One more tent.  Just one more.  Then you hear popping in the background and make your way towards the noise and find a farmer freshly grinding grits and cornmeal.  These are the things you didn't really plan to see.  What's next?  Will your pocketbook be able to handle the surprises?

The Purchases

You've exhausted yourself and your supply of cash.  You finally head back out to the car with your bags of goods and examine the spoils you came away with.  A half gallon of that delicious chocolate milk, a small bag of kettle corn, a couple cantaloupes, a jar of honey, some peaches, collard greens, potatoes, carrots, okra, and even a bar of homemade soap.

Oh yes, you will definitely be back. Maybe you should measure that spot you've been thinking of putting a rug.  You never know what you'll find at the farmers market, but it's sure to be a fun and rewarding trip!

Review: Breville BJE200XL 700-Watt Compact Juice Fountain

Juicing is delicious and healthy and all you need is a high quality juicer to give your overall well being a boost with delicious vegetable and fruit juices. The combinations of juices from fruits and vegetables are practically endless and just about anyone can make a juice that is to their taste.

Breville BJE200XL Compact Juice Fountain (Photo credits: Best Buy)

The Breville BJE200XL Compact Juice Fountain is a powerful device that juices quickly and efficiently. Whether you are trying to juice pineapple (with the rind still on), carrots, or apples, you'll have a delicious drink in no time flat, and you can extract much of the nutrition which is in the peels as well, which sometimes makes the juice even healthier than just eating the fruit. (However, be sure to only use organically grown fruits and vegetables if you are juicing with the peels on.)

The machine is straight-forward to clean, with some parts being dishwasher-safe. A helpful cleaning brush also comes with the machine. It is highly reviewed by users, and is one of the most popular and well-liked juicers on the market today. The Juice Fountain has a centered knife-blade assembly and cuts the fruit and vegetables into tiny bits before pressing them through the stainless-steel micro-mesh filter. The end product is healthy, delicious and nutritious juices for the whole family. Drink them plain or mix with sparkling water for a refreshing soda-like beverage.

Overall, if you are looking for a good quality but relatively inexpensive juicer, this one is a great choice

Where to buy: www.amazon.com 

Learn to Enjoy The Zest Of Citrus In Your Cooking

Zest is a funny word.  We can use it in many ways.  Is zest a noun or a verb?  Let's take a look at the essence of zest, what it can provide in the kitchen, and some techniques for gathering this tricky little super-flavor.

What Zest Provides

Using an orange zester to zest an orange. (Photo credit: Wikipedia)

The outermost rind of citrus is where you find zest for cooking. It is valued for the intense, fresh, and brightening flavor it imparts to food. That is thanks to an abundance of aromatic oils in the rind.
However, there is a sub-rind, also known as the pith, which is white in color and directly under the rind. This pith is very bitter and not desirable at all when it comes to cooking. The pith serves only one purpose; to help protect the fruit from predators.

Citrus zest is added in recipes to either add color, intensely strong flavor, or both. There are a number of methods and tools available to harvest the fruit’s zest. You can purchase dried zest in the spice section of the supermarket, but it doesn't hold a candle to the fresh zest you can easily make yourself.

Zesting Techniques

Before starting, be sure to scrub the fruit with a vegetable brush and warm, soapy water. This will help remove any chemicals or other contaminants which may be on the skin. Rinse very well under fresh, cold running water, then dry.

You want to remember when 'zesting' citrus, to be very careful about only zesting, or scratching off, the colorful outside layer. If you start getting into the pith, you have gone too far.

If you are using a traditional hand held zester, you will end up with long, skinny stands of zest. A traditional zester looks almost like a miniature back-scratcher. You can also use a pairing knife, but you will have to be incredibly careful only to get the colorful part of the zest and not the pith. If you don't have a zester or micro-plane grater as listed below, a better choice would be a sharp vegetable peeler - with a careful hand, you can get perfect thin peels of lovely zest. You will probably need to mince or chop them up afterward though.

A citrus zest grater (may also be used as a general purpose grater). (Photo credit: Wikipedia)

A micro-plane grater is basically a very fine hand held grater which can be used to produce finely grated zest. To use a micro-plane, simply rub the lemon or other citrus fruit against the small blades on the grater over a bowl. A micro-plane produces short pieces of zest which are ready to use without further chopping.

Of course, if you only have an old fashioned box grater, the type you know from grating cheese, you can zest citrus on that as well.  Just try the different grater levels and decide which works best for you.  There are times when you might want larger curls of zest and times when you want the zest to be tiny enough to be absorbed into a recipe.

When to Use Zest

Zest is a powerful ingredient you will want to get to know in the kitchen.  A little goes a very long way, so you have to know when to use zest.  So when should you use zest?  Your answer is easy – whenever you want to infuse a dish with incredible layers of citrus flavors.

For example, by folding a little citrus zest into ricotta cheese before making baked ziti or stuffed shells, you get a tangy note that works well with the pasta. Putting lemon or lime zest into olive oil and heating it just until it begins to sizzle will give you an incredible infused olive oil suitable for many uses. You can also mix zest with brown sugar or honey to use as a glaze.  Or, try stirring zest into cake or brownie batter for a surprising flavor 'pop' in your favorite dessert!

Zest is an incredible ingredient to lift and brighten many dishes.  Considering that we used to just throw the lemon or lime or orange rind away, this is an ingredient that is like 'found money'... or I should say 'found flavor!'  Enjoy the zest of citrus to add more zest to your meals.

Fire Up The Grill For Glamorous Gourmet Fruit Salads

Nothing says summer like a fresh salad, and although we've been talking about grilling a lot lately, you may not think of a salad as a grilled food. But if you're thinking that grilling is all about heavy meals of barbecued meats, you'll be surprised what other foods actually are perfect for the grill!

Setting the Stage for Grilled Fruit Salads

Grilled Shrimp and Fruit Salad (Photo credit: Dalboz17)

If you're mixing your grilled fruit in a green salad, be sure to choose your salad green carefully.  Grilling adds a deeper flavor to fruit, so something hearty like arugula, romaine, watercress, or a mix of colorful greens might be best to form the bed of the salad and to compliment.

A grilled fruit salad also does well with a light vinaigrette dressing, made from basic ingredients like olive oil, salt and pepper, and your choice of vinegar.  However, you might enjoy a creamy salad dressing made with honey and yogurt. Or perhaps a mixture of brown sugar, heavy cream, and red wine vinegar sounds tasty to you. There are plenty of possibilities to compliment your grilled fruit salad.

Choose Fruit that Suits the Grill

Once you've got the stage set, then it's a matter of choosing fruits that grill well. Apricot halves are first up, combined with toasted nuts and thin slices of  bacon, this makes a delightful gourmet twist with any salad green. Try grilling pineapple and mango slices, garnish with fresh mint leaves, and mix with crunchy cold butter lettuce for a surprising salad that will really please your dinner guests or family.

Even fruits like plums, watermelon, peaches, and nectarines are good to grill for salads and it doesn't have to be a large salad of greens, either. For instance, cut watermelon into four inch squares and grill quickly on one side, flip and grill on the other side until you see grill marks form. Then serve on a bed of arugula and top with feta cheese, and drizzle balsamic vinaigrette over. You now have a gourmet salad with just a few ingredients. Grilling the watermelon makes all the difference.

A grilled fruit salad could also be exclusively made with grilled fruit. Try grilling a whole pineapple, cut lengthwise in half, treating the pineapple as the fruit bowl. Top with small pieces of fruit such as red pears, kiwi, bananas, or cactus fruit and set the grill on high, grilling just until the pineapple chars a little. Remove from the grill and serve as is or with a dollop of Greek yogurt. Both halves of the pineapple becomes the salad itself.

Grilled Pineapple (Photo credit: Another Pint Please...)

Mixing up Main Dishes With Grilled Fruit

For a heartier main dish, try putting chunks of fruit on a kabob skewer alternating with firm pieces of fish like halibut, swordfish, or salmon, or shrimp, scallops, or even pieces of chicken. Grill until everything chars a bit, then serve over brown rice. Most people expect kabobs to have vegetables, so the grilled fruit makes a nice surprise. Of course, some vegetables compliment certain fruit, as well. Sweet onion on the kabob adds a nice flavor contrast to pineapple, for instance. Just use your creativity when you put your fruit kabobs together for the grill.

Grilled fruit can also be a garnish for beef, chicken, fish, or even ham. Cut wedges of papaya, mango, pineapple, and maybe a red pepper and sweet onion, and grill until slightly charred. Then cool and cut into small pieces and toss together with a light vinaigrette. This grilled 'fruit salsa' makes a perfect garnish. Make it spicy or savory if you wish by adding hot sauce, a bit of cayenne pepper, or some fresh herbs.

Don't Forget Grilled Fruit Desserts

A variety of fruits can be grilled to produce a tasty topping for ice cream, pound cake, or other treats. Grilled bananas topped with ice cream and caramel sauce is a favorite that comes to mind immediately. You can even put chunks of chocolate on while the bananas grill to create another layer of flavor.

Fruit compote made on the grill is another twist on a favorite. Rather than just boil or bake fruit pieces in a pan with a liquid, put the fruit on the grill on high heat, quickly grilling until you have grill marks and the fruit is softened. Move the fruit onto a piece of heavy duty foil, top with a mixture of brown sugar, butter, and honey. Then seal the foil into pouches and continue cooking on the grill until fruit is very soft. The grilling adds a whole new flavor to your traditional compote.

If you have never considered putting fruit on your grill, this is your chance to experiment. It's surprising how many fruits cook up so well on the open pit. Once you have your fruit grilled, you'll find all sorts of ways to enjoy them. You may become so hooked on grilling fruit that now find it will be hard to make room for the barbecued meat!

Unique Grilled Foods – Unlikely Candidates Bring Big Flavor

The staples of the grilling world, like steak, chicken, and hamburgers are great, but there are some less common foods that make for amazing meals. These are ingredients and dishes you may not have thought of, but should.  Real grillers want to throw everything on the grill they can find.  And guess what?  They can!  Nothing should be off limits.  Let's take a look at some uncommon grilling fare that will tantalize your taste buds this summer!

Cedar Plank Salmon

Fish, grilled on a cedar plank. (Photo credit: woodleywonderworks)

If you want an amazingly romantic dish for your significant other with all the “manly-man” feel of grilling out, try cedar plank salmon. You start with a cedar plank, which is simply a piece of wood, that is soaked in either water or apple cider vinegar. Then you marinate a whole salmon fillet, with the skin on, in a blend of olive oil, lemon juice, and capers. The longer you marinate, the better it will be; six hours is ideal.

Set your grill on medium-low and once it gets hot, place the wet cedar plank on the grill and place the salmon skin side down on the plank. Spoon a little of the excess marinade, including the capers, onto the salmon and then close the grill cover and cook until the salmon is cooked through. The time will depend on the size of the salmon, but you are probably going to cook it for about 25 to 35 minutes. This dish is not only delicious, the presentation is gorgeous; rugged yet romantic. Perfect combination.

Green Tomatoes

Fried Green Tomatoes are a great classic. So, why not try grilled green tomatoes instead? You can grill them healthier than frying them, especially if you leave off the breading. They also will not be in a pan with oil.  Keep the slices thick to help hold the tomatoes together.  You don't want all the juicy parts to disappear down the grates.  Just salt and pepper and place the tomatoes directly on the grill grates or on a grilling tray.  If you cut them thick enough, you may also be able to use a grilling basket that squeezes shut and holds them steady. This is a homey appetizer with great appeal. Serve with a nice dip for a complete appetizer, side dish, or snack.

Grapes on the Side

Fruit on the grill is an incredible treat. If you have ever had grilled mango or grilled pineapple, then you know exactly what we are talking about. But grapes? Sure, they are filled with natural sugars that help to caramelize nicely on the grill. A little bit of oil and a bunch of red grapes makes a great compliment to your grilled steak. Try green grapes as a side with grilled fish.  You'll need a grilling basket to toss the grapes around until they soften and start to brown.  A touch of salt will bring out the sweet. These are pretty, delicious, and quite unusual.

Cover via Amazon

Sausage Fruit Kebabs

When you think of sausages, thoughts of smoky flavored goodness served in a bun may come to mind. This is a great application, but does yet another sandwich seem boring? Then what do you do? You cut the sausage into chunks, add some fruit, a couple nice pieces of bell pepper, stick it all on a skewer and put it on the grill for a delicious kebab. Now that simple sausage is a beautiful dinner.  You can expand on the theme by making a little sauce out of fruit juice and soy sauce, reduced down in a saucepan. All these flavors blend well. With the salty sausage and the sweet fruit, you've got a perfect combination.

Outside dining does not have to be the same old thing every time you fire up the grill.  By playing around with a few new ingredients, you can come up with some amazing recipes. Surprise yourself and impress your family and guests with outrageously delicious dishes, hot off the grill!

Grapefruit: Not Just for Breakfast Anymore

When I was little, I wasn't that fond of grapefruit, but now it has become one of my favorite citrus fruits - and it's much more versatile in the kitchen than most people realize. A breakfast favorite, the large succulent grapefruit has a yellow skin and is about three times the size of an average orange. With a powerful pucker-up quality, the grapefruit needs to be fully ripe before enjoying. Not only are grapefruits a great way to start your day at breakfast, they are versatile enough to take you all the way to dessert. Let's look at this refreshing fruit and learn more.

What is It?

 (Photo credit: Wikipedia)

Tart and tangy with a sweetness that grabs your taste buds, grapefruit rivals the popularity of the orange. Although they are generally available throughout the year, grapefruit are at their peak during the winter months. Grapefruits are typically two to three times larger than their orange cousins. The Latin scientific name for grapefruit, citrus paradisi, actually means “paradise-like.” Grapefruits are categorized as white, pink, or ruby, but their color isn't evident from the outside. The classification reflects the color of their flesh.

History

Grapefruits are one of the newer fruits to be become known outside of their native area. It wasn't until the 18th century that grapefruit was found in Barbados. Grapefruit trees came to the US in the early 19th century. Scientists believe that the grapefruit was born out of a crossbreeding between an orange and the pomelo. The name 'grapefruit' actually came from the way these delicious fruits grow – hanging in clusters, like grapes, from trees.  Florida, California, Arizona, and Texas are the four top producing states in the US.

Health Benefits

Grapefruit is an incredible source of vitamin C, which helps support the immune system. Vitamin C also helps prevent free radical damage and is therefore also associated with reduced severity of inflammatory conditions, such as asthma, osteoarthritis, and rheumatoid arthritis. The vitamins and nutrients in grapefruits also help promote cardiovascular health. Consumption of super-foods rich in vitamin C has resulted in a reduced risk of death from causes including heart disease, stroke and cancer. Grapefruit also protects against kidney stones and colon cancer.

Fun Fact

A study done in Austria suggests that fruits which are very ripe, almost to the point of spoilage, actually have increased antioxidant levels. So, for the most antioxidants, choose a fully ripened grapefruit. Grapefruits are naturally juicier when they're slightly warm rather than cool, so it is important to store them at room temperature if you are planning on enjoying them within a week of purchase. If you will not be eating them within this time period, store them in the refrigerator crisper where they will keep fresh for about two to three weeks. Grapefruit is a great freshener, just like lemon. Put the peelings down the garbage disposal for cleansing and deodorizing. The essential oils from grapefruit are also used in many scented products as well as beauty products.

Two empty grapefruit halves (Photo credit: Wikipedia)

How to Eat

Grapefruits are citrus fruit, so you eat them like other citrus fruits. They can be eaten by peeling and separating the segments. You can also slice a grapefruit around the 'equator' and eat it like a bowl, using a serrated spoon to scoop out the sections to eat. You can cut around from top to bottom and continue to cut into wedges, just like other citrus. With the grapefruit, however, you will probably want to avoid eating the white 'pith' as it is very bitter. Beyond breakfast and snack time, the grapefruit has seen a resurgence in popularity in everything from vinaigrette to grilled meals to desserts. Check back later this week for some tasty grapefruit recipes!

This citrus, that has been familiar as a breakfast staple, is finding all sorts of new ways to make it to the table. Get familiar with this tangy sweet and juicy fruit to expand your culinary experience way beyond the ordinary.

Cantaloupe: More Than Just A Sweet Snack

Late summer is the season for cantaloupe - and it's about time! Well, some say cantaloupe and some say muskmelon.  But whatever you call this mellow, juicy fruit, the fact is this is one healthy food!  Cantaloupe is the perfect snack for adults and kids, and adding this fruit to your diet has definite benefits, besides just being tasty.

What is it?

North American "cantaloupes", actually a type of muskmelon. (Photo credit: Wikipedia)

Cantaloupe is part of the melon family which includes squash, cucumber, gourds, and pumpkin. In America, we know cantaloupe by its rib-textured outer skin. When you slice a cantaloupe in half, you'll find a pocket of seeds and soft threads.  Scoop this out and you'll be ready to enjoy the sweet, juicy orange flesh with its distinctive flavor and aroma.

Grown on vines, this fruit is ripe when the stem begins to separate easily from the cantaloupe itself.  Because the aroma of the cantaloupe is so distinctive, many people say it is quite simple to tell if the fruit is ripe.  If it smells ripe, it is ripe.

History

Christopher Columbus is credited with introducing cantaloupes to America during his second voyage to the continent in the late 15th Century. This North American cantaloupe with its familiar orange flesh is the variety we are most familiar with in America. This differs from the European cantaloupe, which has an outer rind of a gray-green color and is smooth instead of ribbed.

Long before North America was introduced to cantaloupe, Africans, Egyptians, Romans, and Greeks grew the fruit in their native lands. The varieties differed just as much as the regions, but it was all cantaloupe.

Health Benefits

Like many healthy fruits, cantaloupes are rich in vitamin C and contain antioxidants that help promote good cardiovascular health and better immunity. Cantaloupe also contains beta-carotene, a rich source of vitamin A which reduces the risk of cataracts and promotes eye health.

These vitamins also help limit the damage caused by free-radicals. We can't forget about the cantaloupe's healthy dose of B-complex vitamins which are known to help regulate blood sugar levels by processing carbs slowly, over a longer period of time.

Fun Facts

The name “cantaloupe” is derived from an Italian village called Cantalup, which was among the first places where the fruit was cultivated around the year 1700.  However, this is known by a few other names in different parts of the world.

Persians and Armenians know this fruit as part of a group of muskmelons that include honeydew, casaba, and crenshaw varieties.  South Africans refer to them as spanspeks.  Australians call cantaloupe  rockmelons.

How to Eat
Most people enjoy fresh cantaloupe raw, on its own, savoring the juicy, rich texture and flavor as a snack or dessert. However, because cantaloupe is so flavorful and appealing, many find it a fun food to experiment with in order to serve in new ways. One interesting serving suggestion is to wrap cantaloupe chunks in thinly cut prosciutto slices for a tasty and eye-pleasing appetizer.

Cantaloupe pickles: the beginning (Photo credit: katewrightson)

Cantaloupe also goes well with yogurt and mixed with other fruits in sweet salads. You can even make a cold soup by blending other fruits like apples, peaches, and strawberries with cantaloupe together in a cold puree. Cantaloupe also makes a great sweet bread with just the right spices, nuts, and spices like ginger and cinnamon. Slushies and smoothies are another popular way to serve this tantalizing fruit.

Something to keep in mind is that cantaloupes have a short lifespan.  Since the surface of the outer rind is so rough, it can harbor bacteria, particularly Salmonella.  For this reason, it is important to wash cantaloupes well before cutting them open.  Try to eat your cantaloupe within three days of purchase to reduce this bacterial risk.

The unmistakably sweet taste of ripe cantaloupe make this one fruit that is easy to enjoy.  For those of us with a sense of culinary adventure, there's a world of interesting recipes waiting for you to explore with this popular seasonal fruit. Check back here later this week for some yummy ideas!

Choosing Antioxidant-Rich Foods

Antioxidants are essential to any diet.  They not only keep us healthy and functioning properly, the may also prevent cancer and aging.  So, if you’ve decided you need more of these wonderful nutrients, you’re probably wondering “where can I find them?” Here’s a list of foods and supplements that will help you get the antioxidants you need to live a happy, healthy life. 

While you can get supplements with antioxidants, the best delivery system is your food.  Of course most people know that fruits and vegetables are the best sources around. But which ones pack the greatest punch? A study was done recently to determine which foods were highest in antioxidants and these are some of the ones that made the list.

Red kidney beans (Photo credit: Wikipedia)

* Beans.   You’ve probably always known that beans were good for you, but you may not have known that they are one of the best food sources around for antioxidants.  Beans that provide the most antioxidants are small red beans, red kidney beans, black beans, and pinto beans.  Small Red beans were actually found to be the best antioxidant source of any food!

* Fresh fruits.  We all know apples are good for us, but what about blueberries, cranberries, blackberries, raspberries, strawberries, cherries, and plums?  These are all tasty ways to get your antioxidants.  If you’re still partial to apples, stick to Red Delicious, Granny Smith, and Gala apples.  They have more antioxidants than other varieties.

* Fresh vegetables. Obviously fruits & veggies are some of the top food sources of antioxidants. But which veggies made the list? Most vegetables have fairly high antioxidant levels, but as a general rule of thumb, if you eat colorful veggies you will get more antioxidants - and other vitamins. Red & orange peppers, sweet potatoes, tomatoes, broccoli, and greens such as collards, kale, and mustard greens are all very high on the list. Onions and garlic are also great.

And of course be aware that antioxidant levels are highest in fresh, ripe fruits & vegetables. They start to decline rather quickly once harvested, so for the highest amounts of antioxidants, eat fruit & vegetables that are fully ripe, and preferably just picked. (The best sources for this quality of produce are local farmer's markets and CSAs. http://www.newholisticliving.com/csa.html.)

* Artichokes.  This is an interesting one, and while some people cringe at the thought of eating an artichoke heart, they might be more inclined to chow down when they find out they’re one of the top ten best sources of antioxidants. Artichokes can be tricky to prepare, but you can find them jarred and they are quite tasty - although the antioxidant content is lower due to the cooking & canning process.

If you don’t eat enough of these foods, you can always get antioxidants from supplements.  Just remember to look closely at the labels before you buy; supplements need to come from natural sources - not be artificially manufactured.  That way you’ll get the best benefit for your money.  The best supplements for antioxidant properties are: Vitamin C, Vitamin E, selenium, carotenes, copper, and zinc.

Fruits and vegetables (Photo credit: nutrilover)

Instead of buying 6 different individual supplements, you should look for something that contains all these vitamins and minerals in one pill.  Not only will you be saving money, some studies indicate that a combination pill is a safer and more effective delivery system for antioxidants.  We prefer, recommend, and use Garden of Life - they use organic, whole-food sources, and also are an environmentally responsible company. You can find some of our favorites at: http://www.newholisticliving.com/products.html#TLProducts - towards the bottom of the panel. We like their Raw One multi-vitamins - they are the highest potency and quality that we've found in a multivitamin. 

In addition to the foods listed above, those that contain the vitamins and minerals listed as supplements can also be eaten to increase you antioxidant intake if you don’t want to use supplements.  For example, try eating an orange for vitamin C or carrots as a source of beta carotene.

By taking supplements or making healthy diet changes, you can drastically increase your antioxidant intake and improve your health and quality of life. 


   

Healthy Snacks for the Whole Family

Eating healthy is not just for adults, but everyone. Even if one person needs to lose weight in a family, the entire group can benefit from eating a bit better. Here are some ideas for healthy snacks for the family.

Image via WikipediaSnacking is necessary. Many think that snacking is what kills your diet and ruins all of your hard work, but that is not the truth. In fact, many eating plans encourage snacking.

Eating three meals a day is a thing of the past. When you eat several small meals each day, your metabolism is stoked all day and you burn more calories. More calories burned equals more weight lost.

Snacks play an integral part in this equation. By eating a little something mid-morning and mid-afternoon, you keep the hunger at bay. If you can get out ahead of those hunger pains, they you will always feel satisfied and never deprived.

Snacking helps to curb overeating. If you ate breakfast at nine and are waiting until one o’clock for lunch, you will be mighty hungry by the time you get to eat. Having a small snack in between helps you to eat less at lunch because you aren’t as hungry. You can portion sizes better than if you were ravenous.

Healthy Snack Ideas

Here are some healthy snack ideas that you can buy or make at home to satisfy everyone’s needs.

* Veggies and dip – This is a snack that you can chomp on while watching the basketball play-offs or a scary movie. Choose your favorite raw vegetables and use fat free veggie dip or even hummus to add flavor to your snack.

Image via Wikipedia* Fruit – Fruit is a great idea. For one, it helps to curb the sweet tooth with its natural sweetness. Eating whole fruit also provides more fiber for your diet. Fiber keeps you feeling full and satisfied longer than eating a candy bar for a snack. If you want, invest in a food dehydrator and create easy-to-carry dried fruit snacks to eat whenever you need a boost.

* Boiled eggs – They are not just for breakfast. Carry a couple with you on a long trip or car ride. They are packed with protein. Protein at every meal, particularly breakfast, will fight the cravings better than anything.

* Trail Mix – Make this at home and carry it anywhere. Store bought is okay but it can contain extra calories or ingredients that you don’t like. Homemade trail mix only contains what you like, so you know what's in it and can control fat and sugar content. Fix enough for a week at a time and store. Try peanuts, granola, dried fruit, raisins, almonds, dark chocolate pieces and various types of nuts and seeds.

* Granola Bars -- These can be tasty and filling, but they can also be filled with a lot of sugar. While most are better than candy bars, if you do want to grab a granola bar for convenience, instead try one of the newer whole food bars. These will keep you full longer, without all the added sugar and oils. Try the Larabar - a whole food bar containing nothing but dried fruit and nuts - they're delicious, healthy, and easy to eat on the run. 

The simplest snacks are sometimes the best. It doesn’t take much to fill you up and keep you going between meals. Snacking healthy can benefit the whole family.

Healthy & Tasty Valentine’s Day Party Snacks

Does the mention of Valentine’s Day make you think of big, heart-shaped boxes of chocolates? Most of us associate this holiday with chocolate indulgence. But there are healthier ways to celebrate this heart-centered holiday. Here are some ideas.

Image via Wikipedia* Strawberry Roses - Insert a wooden skewer into the bottom of some fresh strawberries. Dip them into dark chocolate (dark chocolate, at least 60% cocoa, is considered healthful as it contains many valuable antioxidants). When the chocolate is cool, arrange the strawberries in a vase or other container.

* Jell-O Shapes - Remember Jell-O cut-outs? They are still loved by kids. Although many people do not consider Jell-O healthy due to all the sugar, consider making your own using hot water, gelatin, and fruit juice (grape or cranberry are good choices for Valentine colors). The fruity gelatin can be poured into heart-shaped molds or solidified in a pan and cut into heart shapes.

* Pink Cream Cheese - You can add some red food coloring to plain cream cheese, or buy strawberry-flavored cream cheese. Then use it to make healthy Valentine-themed snacks, such as heart-shaped bagels. Or use it as a dip and/or spread for strawberries. A little bit goes a long way, but it's lower in sugar than candy, and can add a tasty and festive touch to several different snacks.

Image via Wikipedia* Watermelon - Naturally red, watermelon is great for cutting into shapes, and full of vitamin C and lycopene. Cut out some heart shapes for a healthy juicy treat.

* Fruit Kabobs - Nature provides a lot of red fruits that look pretty on a skewer. Cherries, raspberries, strawberries, and even cut-up red apples can all be put on a skewer and enjoyed by young and old alike. Serve with pink cream cheese or fruit dip if you like.

* Healthy Heart Snacks - Valentine's Day is a heart-themed holiday. Think of heart-healthy foods and serve those as snacks. For example, heart-healthy seeds and nuts like sunflower seeds and almonds can be served in pretty muffin papers or heart-shaped containers. Make heart-shaped bran muffins, or arrange sliced strawberries in a heart on top of a bowl of oatmeal.

* Sandwiches - Using a cookie cutter, cut whole wheat bread into heart shapes. Make sandwiches with whatever healthy filling you like - the heart shape makes it festive. For an extra touch, put a decorative red toothpick through each sandwich.

* Heart-y Chips - Cut whole wheat tortillas into heart shapes. Brush them with olive oil, sprinkle them with salt, and then bake them at 425 degrees F until crisp (about 8 minutes). Serve these with red, tomato-y salsa or other seasonal dip.

Focusing on the heart means choosing healthy foods. Chocolate, whole grains, and other foods mentioned in this article are not only festive; they are good for the heart - and what could be better on Valentine's Day?