Roni's Weigh » Produce Picks

Return of the Produce Picks: Star Fruit (Carambola)

roni — Tue, 24 Mar 2009 21:36:01 +0000

Since launching GreenLiteBites over a year ago (YIKES!) I moved my produce picks over there as it IS my food blog. But I can’t help to think they still belong over here. A huge part of my weight loss was and is trying new things and I really want to inspire you to do the same.

So I’ve decided to double list produce picks. Here’s a video the toddler and I recoded this morning trying Star Fruit. If you’d like more information about the fruit click here to check out my post over on GreenLiteBites. In short, this mildly sweet tasty, fun fruit is less then 40 calories, with no fat and 3g of fiber. If a 3 year old likes it… you KNOW it’s good. LOL

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Spaghetti Squash

roni — Sat, 13 Oct 2007 17:36:00 +0000

Here’s a produce pick I’ve been using for a about a year now but it warrants its own post.

I was VERY hesitant to try the spaghetti squash at first. Probably because I didn’t see a need for it, I mean just eat spaghetti, right? But once I took the leap, boy was I hooked! The key is NOT to think of it as a substitution for spaghetti. I mean it has the same name, same texture (sort of) and the same shape but it has it’s own purpose.

Spaghetti Squash is by far my favorite food “bulker”. One cup of this stuff has only about 40 calories, with 2 g of fiber. It’s great under chili adding a lot of texture. For me, it completes a meal by adding another veggie for more nutrients and bulk with barely any additional calories. It really helps fill you up!

The squash is easy to use. You can either bake it in a 375-degree oven whole for an hour or pop it in the microwave for about 10-12 minutes (about 2 minutes a pound). Either way make sure you pierce the skin. Once it’s cooked, cut it in half, scoop out the seeds then, using a fork, scrap out the string like flesh.

I’ve used spaghetti squash in some older recipes like Zucchini and Spaghetti Squash “ Lasagna ” and Vegetarian Chili over Spaghetti Squash. Yesterday I used it to make Simple Spaghetti Squash with Garlic, Tomato and Baby Spinach and now I have cold leftovers in the fridge I can sprinkle on salads or even add to some canned soups.

If you haven’t tried this awesome squash give it a shot. It’s worth a try. You never know you can get hooked like me!

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Pumpkin!

roni — Thu, 11 Oct 2007 02:31:00 +0000

This produce pick isn’t some exotic find I’ve never tried before. It’s about our good old friend, the pumpkin. If you are anything like me, you’ve been using pumpkin for sometime, in pies, breads, maybe even chili. I have been trying to use it more since reading SuperFoods Rx but it took me until pumpkin season to realize I’m not limited to the canned brown mushy stuff.

So yesterday, I cut into a fresh pumpkin and for the first time I didn’t end up with jack-o-lantern! I’m not going to lie it was tough! But tough in a good way. Plus I had this site to help me and the toddler to keep me company. ;~)

Now you are suppose to ask, ‘Well, what did you do with this fresh pumpkin?’ That’s easy! Anything I wanted! First, I cut half of it into thick fry like chunks and baked them for my pumpkin fry test. Let me tell you they were good! Just as good as Delicata Steak Fries, just as good as Butternut Squash Fries, and just as good as Sweet Potato Fries. I think it goes without saying, if it’s a winter squash (or an orange potato) I will probably like it baked in long fry like pieces and dipped in ketchup. Hey, I may be weird but it’s better then the fries I used to eat all the time!

I also made my Turkey Pumpkin Skillet and have plans to trying a pumpkin apple soup recipe!

I can’t be the only one that’s tried fresh pumpkin. Have you? If so, how do you use it?

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Delicata Squash

roni — Wed, 03 Oct 2007 01:02:00 +0000

I never heard or even saw these until this weekend. My local grocery store is starting to pack in the fall produce and I’m psyched for the change. This weekend I noticed a pile of winter squash, there was acorn, butternut, and something I never saw before, the Delicata. It was a small, cute squash, maybe 3 inches in diameter and about 6-7 inches long.

I threw one on the cart not knowing what to expect. When I got home, I researched a bit and found out they are also known as sweet potato squash or Bohemian squash. According to most sites, they are sweet, almost creamy, and I even saw recipes online for Delicata pie!

Just like most winter squash, the Delicata is low in calories, fat, and high in fiber. I couldn’t find nutritional information specifically for the squash but most winter squash varieties are about 170 calories, 2 g of fiber and no fat per cup.

I made my Delicata Steak Fries and was pleasantly surprised. The squash was sweet, easy to cut and super filling. I’ll be buying these again!

Has anyone else had this squash? How do you eat it?

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Chayote Squash

roni — Wed, 29 Aug 2007 02:19:00 +0000

These caught my eye while grocery shopping this weekend. I never heard of them, had no idea what they were or how to use them so I thought to myself, what a great produce pick!

After a bit of research I discovered they are originally from South America but are now grown in the states and you can pretty much use them like zucchini.

When I cut into it I discovered mine was a bit firmer and crisper then zucchini. The texture actually reminded me of Jicama but not quite as sweet. So I diced it up and used it in my Sausage and Diced Veggie Skillet Recipe. The texture added a nice crunch.

I’ve read that you may want to peal it and not eat the seeds. From my experience (which mind you, is only 1 squash), the skin was fine when cooked and I didn’t even notice a seed. I’m thinking the one I chose happened to be young.

So onto the best part of this new find, ½ cup is only, get ready for this, 11 calories with 2 g of fiber! What a great veggie to add to recipes to bulk them up!

So if you used this neat squash please let us know your experience and if you haven’t, I recommend giving one a try if you can find them.

Picture and nutritional info stolen from http://www.fruitsandveggiesmatter.gov/month/exotic_vegetables.html

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Patty Pans

roni — Sun, 19 Aug 2007 18:58:00 +0000

You may have seen these little gems in your grocery store or farm stands. For years I just passed them up not know how to use them or even what they were. Then last year I finally got up enough nerve (why this was hard I’ll never know) to ask the farm stand women what the heck they were. She said, “oh they are Patty Pans! Just a variety of summer squash, you can use them much like zucchini” Hmpf, I thought, that wasn’t so bad. So I came home and made my Roni’s All Purpose Veggie Filling with them and it came out awesome.

Well I saw them again today at the farm stand and this time I confidently said, “May I have a few of those Patty Pans, please” with a big smile on my face. :~D

Moral of the story, just ask! ;~) In all seriousness you can use them much like zucchini but they have a slightly sweeter and even a nutty flavor, which can be good, better even in some recipes that call for zucchini. Today I made Zucchini Pancakes with them. The patty’s didn’t have as much moisture as the zucchini, so I didn’t bother straining them and the cakes were delicious.

If you want a bit more info I found this site and there is a little write up wikipedia. Honestly, I really can’t find that much info about them. Anyone out there big Patty Pan fans? How do you use them?

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Mango Madness

roni — Wed, 15 Aug 2007 02:18:00 +0000

In honor of my new Produce Picks section, I give you the Mango. I know, I know, not the find of the century but I never bought and ate a raw mango before. I’ve had them dried and in canned tropical mixes. I just never knew how to cut or eat the raw ones. OK, OK, I’ll admit it, I was a mango virgin.

Well I picked one up this weekend and found this great page describing how to cut and prepare them. It was a breeze and the toddler and I enjoyed it for dessert tonight.

According to LookSmart’s FindArticles – Mango
Better Nutrition, August, 2005, by Lesley Johnson

An average-sized mango has only about 110 calories and less than 1 gram of fat. Yet it also supplies’ 4 grams of fiber as well as a generous dose of vitamin A and decent amounts of C and potassium. Plus, mangoes may be a better comfort food than chocolate (sans guilt!) thanks to a stomach-soothing enzyme that helps aid digestion.

So, am I the only one? Are there other mango virgins out there?

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Jicama

roni — Mon, 13 Aug 2007 02:26:00 +0000

Normally food finds are products I stumble upon not produce but today I came across a jicama. A few people have mentioned them to me before but I never saw them in the stores until today! I didn’t even know they existed until about a month ago.

A jicama looks like the large mutant child of a baking potato and turnip. The only way I can describe its taste is like cucumber potato, the starchy crisp texture of a potato with the watery freshness of a cucumber. If that makes any sense?!? ;~)

I peeled it like a potato and cut strips for snacking on. I can see it as a compliment in salsa, stir-fries and possibly paired with melons. According to Wegmans when cooked lightly it becomes milder but retains its crispness, like a water chestnut.

The nutritional information is quite impressive, at 45 calories, 0 fat and 4 g of fiber per cup. So if you are looking for something new, see if you can find one in the produce of your grocery store.

If you are a jicama fan, please tell us how you use it. I fascinated by this new find!

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