Mango: The King of Fruit

The mango is often referred to as the king of fruit. This is because of its taste, color and beauty. Mangoes are among the most popular fruits worldwide. They are an excellent source of vitamins C and A, both important antioxidant nutrients. Vitamin C promotes healthy immune function and collagen formation. Vitamin A is important for vision and bone growth. Mangos are a good source of dietary fiber and low in fat. Try a mango in your smoothie or use it to make a refreshing summer salsa. 

For more recipes and ideas for enjoying mangos, visit:  fruitsandveggiesmorematters.org or mango.org.

Also check out the Florida Food Faire page on information and recipes on mangos, as well as other Florida foods.

Tips for Cleaning Fruits and Vegetables

Federal health officials estimate that nearly 48 million people are sickened by food contaminated with harmful germs each year, and some of the causes might surprise you. Although most people know animal products must be handled carefully to prevent illness, many don’t realize that produce can also be the culprit in outbreaks of foodborne illness.

In recent years, the United States has had several large outbreaks of illness caused by contaminated fruits and vegetables—including spinach, tomatoes, and lettuce. Glenda Lewis, an expert on foodborne illness with the Food and Drug Administration, says fresh produce can become contaminated in many ways. During the growing phase, fruits and veggies may be contaminated by animals, harmful substances in the soil or water, and poor hygiene among workers. After produce is harvested, it passes through many hands, increasing the contamination risk. Contamination can even occur after the produce has been purchased, during food preparation, or through inadequate storage. 

For more information and consumer updates on how to protect yourself and your family from foodborne illness visit fda.gov.

Summer Corn Salad

This simple salad of fresh corn and tomatoes is a delightful addition to any summer picnic.

Summer Corn Salad

5 ears of corn, husked, cleaned, cooked and cut off the cob

1 /1/2 cups cherry or grape tomatoes quartered

2 Tablespoons red wine vinegar

¼ teaspoon Dijon mustard

¼ cup olive oil

1 Tablespoon minced shallot

¼ cup chopped fresh basil

Combine corn and tomatoes in large bowl.  Mix vinegar, mustard, shallots and oil in container and whisk until well blended.  Pour over corn and tomato mixture.  Add chopped basil. Stir gently to combine.  Chill until serving.

For more healthy recipes, go to sarasota.ifas.ufl.edu

Fresh From Florida Kids

Give your child a healthy and wholesome start.  Fresh from Florida Kids is a program to help parents instill healthy eating habits in their young children.  Research suggests that taste preferences and eating habits are fully developed by the time a child is 3 years old, so starting early is essential.

Check out the recipes, tips, How-to video and other information to help your child learn to make healthy food choices. freshfromfloridakids.com.

Have a Soda Free Summer

Take charge of your health and have a “Soda Free Summer”   Do you know how much added sugar you are consuming in a year?  The average person eats almost 100 pounds of sugar a year. Did you know that soda is the number 1 source of added sugar in the American diet? Americans spend $56 billion annually on purchasing sugary soft drinks.

Challenge yourself and your family today to a soda free summer.  For more information and tips go to http://www.sodafreesummer.org/index.php

Blueberries

The conventional notion that blueberries grow only in the north is quickly being dispelled. Florida is a major producer of early season blueberries.  Florida blueberries are usually available through June.  Most are hand picked fresh, packed and shipped within 24 hours but there are many local sale and U-pick operations.  To find a Florida U-pick farm near you, go to florida-agriculture.com.

Who can resist a fresh green salad, salsa, pancakes or pie made with fresh blueberries?

Blueberry Walnut Salad

10 oz package mixed salad greens

1 pint fresh blueberries washed

¼ cup coarsely chopped, toasted walnuts

¼ cup low fat feta cheese crumbled

Low fat raspberry vinaigrette salad dressing

In a large bowl toss salad greens with blueberries and walnuts.  Drizzle with salad dressing and top with feta.  Serve immediately.

For more recipes using Florida fruits, vegetables and seafood go to:

sarasota.ifas.ufl.edu

Choose MyPlate for Your Plate!



First Lady, Agriculture Secretary Launch MyPlate icon as a New Reminder to Help Consumers to Make Healthier Food Choices.



The federal government’s new food icon, MyPlate was unveiled June 2 to serve as a reminder to help consumers make healthier food choices .MyPlate is a new generation icon with the intent to prompt consumers to think about building a healthy plate at meal times and to seek more information to help them do that by going to choosemyplate.gov  The new MyPlate emphasizes the fruit, vegetable, grains, protein and dairy food groups.

choosemyplate.gov provides practical information to individuals, health professionals, nutrition educators and the food industry to help consumers build healthier diets with resources and tools for dietary assessment, nutrition education and other user-friendly nutrition information.  As Americans are experiencing epidemic rates of overweight and obesity, the online resources and tools can empower people to make healthier food choices for themselves, their families and their children.  Later this year the USDA will unveil an exciting “go-to” online tool that consumers can use to personalize and manage their dietary and physical activity choices.

The 2010 Dietary Guidelines for Americans, launched in January of this year, form the basis of the federal government’s nutrition education programs, federal nutrition assistance programs, and dietary advice provided by health and nutrition professionals.  The Guidelines messages include:

Balance calories

• Enjoy your food but eat less.
• Avoid oversized portions.

Foods to increase

• Make half your plate fruits and vegetables
• Switch to fat-free or low-fat (1%) milk.
• Make at least half your grains whole grains.

Foods to reduce

• Compare sodium (salt ) in foods like soup, bread and frozen meals and choose foods with lower numbers
• Drink water instead of sugary drinks

Coupled with these tested, actionable messages will be the “how-tos” for consumer behavior change.  A multi year campaign calendar will focus on one action-prompting message at a time starting with “Make Half Your Plate Fruits and Vegetables”.  For more information visit. choosemyplate.gov

Hurricane Preparedness

Hurricane Season is here! Star preparing now by visiting sarasota.ifas.ufl.edu and going over the disaster preparedness information and checklists.

What would you do if basic services were cut off, like electricity or water or if you had to suddenly leave your home? On June 22^nd at 10am, Dr. Maria Portelos-Rometo, Family and Consumer Sciences Agent for UF/IFAS Sarasota County Extension, will teach a 1 hour class on disaster preparedness. This class will offer tips and ways to prepare for unexpected disasters, such as hurricanes. Learn how to assemble an emergency supply kit and other ways to prepare for the unexpected. Register online at this link:  http://fl.evanced.info/sarasota/lib/eventsignup.asp?ID=131

Summertime Smoothies

Drink to your health. Looking for a summertime snack that is refreshing and easy to prepare?  How about a fruit smoothie? Combine in a blender, 1 cup of low-fat plain or vanilla yogurt with ½ cup of strawberries and ¼ cup of 100% cranberry raspberry juice. Or 1 cup low-fat yogurt, ½ cup blueberries, ½ banana and ¼ cup 100% cranberry blueberry juice.  Or how about yogurt, peaches and orange juice?  You can combine almost any fruit with yogurt and 100% juice to make a healthy summertime snack.  If you use frozen fruit, no ice is needed.  Otherwise blend the ingredients with 2 ice cubes.  Enjoy!