Miracle Fruit, or as it is some times known as, miraculous berry, does something that is truly a miracle. Native to Africa, this berry does what is nearly unthinkable. While the berry itself is not sweet, it contains a special molecule called miraculin that, when eaten, binds to your tastebuds and makes any food eaten afterwards taste sweet, including very sour foods like lemons or limes.

The effect lasts up to 2 hours. While it is not a sweetener, it does make foods and drinks consumed afterwards taste sweet. This could be a real boon to a dieter, as they could save calories on drinks like lemonade by simply eating the fruit first and then sipping unsweetened lemon water. There is work underway by food scientists who hope to make a sweetener out of miraclin that can be added to foods in place of sugar.

To learn more, listen to this NPR piece or grow your own and try it for yourself.

The crisps are made with rice flour and potato flakes, which sounds odd but was actually pretty tasty. The flavor comes from the sort of powdery substance one finds on cheese curls but it is much tastier and doesn’t seem to flake off as much or stain your hands.

The serving size is one ounce and since they are so light, that is about 12 chips. Each ounce contains a 1/2 serving of vegetables, which might be a good way to sneak some vegetables into a veggie-phobe’s diet.

The other flavors are Farmland Cheddar (which might be a good substitute for the aforementioned cheese curls) and Garlic & Herb Field. They also sell some fruit flavors: Wild Berry Patch, Apple Cinnamon Grove, and Peach Mango Paradise which have 1/2 serving a fruit in every ounce.

If you drop by their website, you can get a coupon for $1 off.

This interesting looking vegetable is kohlrabi. Though it is popular in some European countries, it is not often seen on American tables, which is a shame. Kohlrabi is very high in nutrients and yet low in calories. It is considered a new vegetable, like Brussels sprouts, because it did not appear anywhere until about 400 years ago.

It is at times difficult to find kohlrabi in stores, but lately I have been seeing some really fresh bunches in the stores even though the official season isn’t until late summer. Both the greens and the bulb (the base is generally called that even though it is not a bulb and grows above ground) are edible, you can cook the greens the way you would mustard greens or chard. The peeled bulb can be eaten raw, roasted or boiled. If you buy it and the greens look wilted, cut them off before storing the kohlrabi in the fridge and discard them.

It is hard to describe the taste of a kohlrabi. It almost tastes like the peeled stem of a crown of broccoli, but milder. The texture is similar to that of a crisp apple, but it is not sweet at all. I like to roast it or serve it thinly sliced as a dipper with hummus.

Here are some easy tips:

On the counter, out of direct light:

• Unripe fruit like citrus or apples (they will not ripen if chilled)
• Tomatoes (they lose flavor and texture if chilled)
• Garlic
• Fresh ginger
• Potatoes (or in a dark cupboard)
• Winter squash
• Onions
• Stone fruits

To be refrigerated:

• Ripe fruit (citrus, kiwi)
• Berries (in a vented container)
• Celery
• Carrots
• Apples (can also be left on counter)
• Cut fruit
• Radishes
• Greens such as spinach and lettuce (wrapped loosely in plastic)
• Fresh herbs
• Asparagus can be stored standing in a cup of water for maximum freshness

Keep fruits and vegetables separate as some fruits like apples give off ethylene gas which speeds up the ripening process of other foods and can lead to spoilage. It is also important to clean out your produce bin frequently as possible- any rotten food can cause other fresh food to spoil more quickly.

One last tip: Tupperware makes a line of products called FridgeSmart® for the storage of fruits, vegetables and herbs which are amazing. They’ve kept fresh herbs and salad greens fresh for weeks in my refrigerator.

In this case, I served Chinese Style Stuffed Cabbage. It is gluten free (rice noodles), meat and animal product free, well balanced and easy doubled for more servings.

Chinese Style Stuffed Cabbage
original appeared on Coconut & Lime
yields about 8-10 rolls

Filling:
12 dried shiitake mushrooms
8 large cabbage leaves
1 carrot, julienned
1 onion, julienned
2 stalks celery, julienned
2 oz dried bean thread noodles
1 /2 cup fresh hon-shimeji mushrooms, sliced
1/4 cup green onions
1 tablespoon oil

Sauce:
1 tablespoon grated fresh ginger
1 tablespoon soy sauce
2 tablespoons oyster sauce
2 teaspoons corn starch
1/4 teaspoon ground pepper
First, rehydrate the shiitake mushrooms in 1 cup water for about 15 minutes. Reserve the liquid and chop the mushrooms. At the same time, in a small bowl, soak the noodles for about 10 minutes or until softened. Drain, then chop into 3-4 inch pieces.

While you are waiting for all that to soak, whisk together all of the sauce ingredients and set aside.

In a wok or large sauce pan, heat oil until very hot. Add the both types of mushrooms, carrot, celery, green onions, and noodles, stir fry for about 1 minute. Add the sauce and cooking, stirring occasionally, until mixture is heated through, about 5 minutes. Remove from heat and set aside.

Steam the cabbage leaves for about 3 minutes or until just pliable. Drain and rinse with cool water. Stuff each leaf with about 1/8 of the mixture.

To fill: place the leaf in your hand, open side up, place the bit of mixture towards the stem end and roll towards the other end. Repeat until all of the leaves are full*.

Place leaves in a bamboo steamer. Bring the reserved mushroom liquid to a boil in the wok. Arrange the bamboo steamer (or other steamer) on top and steam for about 15 minutes. Serve immediately.

You don’t want to get all of your calories from fats, but you need some fat to help absorb certain vitamins (A, D, E, and K), maintain cell membranes and for energy. Not mention the fact that it acts as both a flavoring a binding agent in many foods.

According to the Dietary Reference Intakes published by the USDA, carbohydrates should make up the majority of your daily caloric intake. Carbohydrates are needed for the central nervous system and many organs to function properly. Carbohydrates can be stored in the muscles and liver and later used for energy. Many carbohydrates contain dietary fiber which is a important in intestinal health.

Lack of protein can cause the loss of muscle mass, weakening of the heart and respiratory system, and even death. Protein is found in meats, poultry, fish, meat substitutes, cheese, milk, nuts, and legumes. When we eat these types of foods our body breaks down the protein that they contain into amino acids (the building blocks of proteins). Protein that comes from animal sources contains all of the essential amino acids that we need. Vegetarians and vegans need to take care to make sure their diet contains these amino acids through eating a variety of protein rich nuts and legumes.

Many people stay on unbalanced diets that are high in protein (and often fat) and low in carbohydrates because they seem to work quickly. This may be because it takes high protein foods longer to move from the stomach to the intestine (due to lack of dietary fiber) which leaves you feeling fuller, longer. Also, your blood sugar says more stable than it would if you ate carbohydrates like potatoes or white bread, which digest quickly, may cause your blood sugar to plummet leaving you feeling hungry or irritable. Many people find diets low in carbohydrates hard to keep up for long periods of time. A more sensible alternative would be to eat a well balanced meal 3-4 times a day. Some protein with that baked potato will keep you from “crashing” and a little fat in the form of butter, might make it tasty enough to eat.

FYI for calorie counters:

Carbohydrates have 4 calories per gram.
Proteins have 4 calories per gram.
Fats have 9 calories per gram.

It was pretty intensive. The lecture “notes” are actual MP3s of some lectures and have some commentary. It was like actually attending class, except I could do it in my pajamas. I admit, I picked and choose which ones I listened to and which articles I read, but after finishing grad school in 2005, I am a little lectured out. Especially when it isn’t for credit. Of course, that is the beautiful thing about a free online class. You can do as much or as little as you want.

I was most interested in the “Occupational, Community and Social Impacts; Real Communities, Real People ” section so I concentrated on that. I learned some interesting facts about the hog industry, slaughterhouses and social issues surrounding them. For example: are slaughterhouses more frequently found near low income or African American communities?

This article provided some insight. I was given a new way to think about the production of food that we eat and how it impacts our community and environment, something I think we all can benefit from.

So why eat seasonally? There are a number of reasons. You will support local farmers. You will reduce the amount of CO2 released and energy used to produce and transport those strawberries. Eating seasonally also can encourage you to be adventurous in the kitchen and try fruits and vegetables that might not be in your usual rotation.

Here is a list of what is in season for this month:

• Butternut squash
• Cabbage
• Carrots
• Cauliflower
• Leeks
• Mustard
• Onions, red and white
• Parsley
• Parsnips
• Potatoes
• Mushrooms
• Spinach
• Sprouts
• Celeriac
• Chard
• Forced Rhubarb
• Green Beans
• Lemons
• Turnips

Much of what is in season now are what I think of as “staples”: potaotes, mushrooms, onions, carrots. You are probably already using these produce items all the time. However, there are some types of produce you might be less familiar with as well, or foods you may be familar with but can prepare in a new way.

Parsnips are great mashed with potatoes, and chard, which is high in vitamin K, vitamin A, vitamin C, magnesium, manganese, potassium, iron, vitamin E, and dietary fiber is a green that can steamed for a quick side dish. The old standby cauliflower can revisited in a new way when  an easy and suprisingly creamy soup which is high in vitamin C and folate. If you are a baker, one of my favorite recipes using winter vegetables is for butternut squash muffins. They are a fun and different way to eat squash.

There is good news. An easy way to feel better is to eat better. Soups, stews, and even chocolate might help! Some research suggests that chocolate may cause the brain to produce serotonin, a natural antidepressant. Zinc deficiency is a cause of exhaustion and depression that can be remedied by eating liver, peas, yogurt, shellfish, pumpkin seeds, mushrooms, broccoli, miso soup, spinach and oysters. Red meat and spinach is high in iron and might combat any fatigue felt by anemia. Vitamin B12 is a nerve coater and is found in meat, eggs and dairy products.

This Ham and Pea Frittata (which originally appeared on Coconut & Lime) is an excellent “one dish” meal that is full of mood lifting ingredients.
  

 

Ham and Pea Frittata
serves 4

1 cup cubed ham
4 oz sliced mushrooms
1 small onion, sliced into rings
2 cloves garlic, minced
1/2 cup shredded sharp cheddar
1/2 cup parsley, minced
1/2 cup frozen peas
1/4 cup green onions, chopped
6 eggs
1 tablespoon olive oil
1 tablespoon butter
1/2 teaspoon hot paprika

In a large, oven safe skillet, heat oil. When hot, sauté, onions (not green onions), garlic, mushrooms and ham about 10 minutes or until the mushrooms are soft and the onions are translucent. Add parsley and peas, stir. Cook an additional 5 minutes.

Meanwhile, in a small bowl, whisk together eggs, paprika, cheddar, salt, pepper and green onion.

Add butter to the skillet and stir.

Pour egg mixture over the skillet. Tilt the skillet slightly and turn to coat the ingredients in the skillet with the egg mixture. Keep on medium heat and cook about 15 minutes or just almost set-the top should still look “loose” and uncooked.

Place under the broiler for 5 minutes or until the top is just beginning to brown. Remove from pan and slice.

Here is a list of healthier alternatives and their uses.

Almond Oil
Almond oil is very expensive. It has an extremely subtle almond aroma and flavor. It has a high smoke point so it may be used for high heat cooking.
Uses: salad dressings, ingredient for sauces, desserts, nutritional supplement, body oil

Canola Oil
Canola oil has the lowest level of saturated fat of any edible oil and has one of the highest levels of monounsaturated fat.
Uses: Stir frying, grilling, baking

Corn Oil
Corn oil has little taste, which makes it an excellent choice for baking and stir frying.
Uses: frying at high temperatures, baking. 

Flax Seed Oil
This oil has very high level of omega-3 fatty acid and is generally used in supliments.
Uses: salad dressings

Grapeseed Oil
Grapeseed oil has a high smoke point which makes it great for frying but it is also very expensive and hard to find in large quantities.
Uses: Great for frying or a sauté. Also used in cosmetics and bath products.

Hazelnut Oil
Hazelnut oil has a strong hazelnut flavor and is generally only used in sparing amounts in cooking.
Uses: salad dressings, baking, flavoring ingredient, condiment

Macadamia Nut Oil
This oil tastes strongly of macadamia. It is often difficult to find, but its high smoke point makes it a good choice for sautéing and frying and it has the highest level monounsaturated fat of any edible oil and an exact balance of omega 3 and omega 6 fatty acids.
Uses: cooking, flavoring ingredient, condiment, salad dressings

Mustard Oil
Mustard oil is very popular in Indian cooking and is the number one oil in India. However, it is banned for human consumption in the US and by the European Union because it contains erucic acid, which is considered noxious.
Uses: cooking, flavoring ingredient, salad dressings, marinade

Olive Oil
Olive oil is one of the most versatile oils for cooking. It has a light, fresh flavor that compliments many cuisines. It has a high percentage of monounsaturated fat, which is healthier than the polyunsaturated fats found in corn oil and much healthier than the saturated fats found in butter. Olive oil also contains no cholesterol.
Uses: salads, grilling, seasoning, dipping breads, frying, baking

Peanut Oil
Refined peanut oil is virtually flavorless and has a high smoke point making it an excellent choice for sautéing and frying. It does not absorb or transfer flavors from food. It is monounsaturated and polyunsaturated fats.  However, people with peanut or ground nut allergies should avoid eating food cooked in peanut oil.
Uses: cooking, salad dressings, deep fat frying

Safflower Oil
From: Safflower oil has as the highest level of polyunsaturated fat of any edible oil. It is low in saturated fat so but it also contains a low level of monounsaturated fat and no vitamin E, so it is not regarded as the best choice among the healthiest oils. It also has a rather pronounced flavor which may not work with all recipes.
Uses: salads, sauces.

Sesame Oil
This oil is made from toasted or untoasted sesame seeds. It has a strong sesame taste and is often used in small quantities to flavor a dish.
Uses: stir frying, marinades, Asian cooking.