|
|
|
| Asian
Pear/ Nashi Fruit of
February |
 |
Calories |
50 kcal |
|
Fat |
0 g |
|
Cholesterol |
0 mg |
|
Sodium |
1 mg |
|
Carbohydrates |
13 g |
|
Dietary Fiber |
4 g |
|
Protein |
1 g |
|
Vitamin A |
0 % |
|
Vitamin C |
8 % |
|
Calcium |
0 % |
|
Iron |
2 % |
| A Percent Daily Values based on a 2,000
calorie diet
|
The term Asian pear describes a large group of pear
varieties having crisp, juicy fruit. Asian pears have many names: Chinese pear,
Japanese pear, Sand, Nashi, and Apple pear. They are a good source of the
B-complex vitamins.
|
| Selection
and Storage |
Asian pears reach prime quality when they ripen on the
tree, like an apple. The crisp texture of an Asian pear remains unchanged after
picking or storage. Select the most fragrant and unbruised fruit with little or
no brown spots. Ripe Asian pears are hard and do not soften. They are ready to
eat when purchased. Asian pears are known for keeping well.
|
| Preparation
and Recipe |
 Asian
Salad with Sweet and Sour Vinaigrette (4 servings)
|
| Cauliflower
Vegetable of February |
 |
Calories |
25 kcal |
|
Fat |
0 g |
|
Cholesterol |
0 mg |
|
Sodium |
30 mg |
|
Carbohydrates |
5 g |
|
Dietary Fiber |
2 g |
|
Protein |
2 g |
|
Vitamin A |
0 % |
|
Vitamin C |
80 % |
|
Calcium |
2 % |
|
Iron |
2 % |
| A Percent Daily Values based on a 2,000
calorie diet
|
Cauliflower, as its name implies, is a flower growing
from a plant. Cauliflower is a cruciferous vegetable. Other cruciferous
vegetables are broccoli, cabbage and kale. Cruciferous vegetables contain both
glucosinolates and thiocyanates, which increase the activity of enzymes that
disable and eliminate carcinogens. These compounds seem to be responsible for
the association between a high intake of cruciferous vegetables and a decreased
risk of certain cancers. Recent research results even suggest that cruciferous
vegetables contain substances that can inhibit the growth of human breast
cancer cells (Brandi et al., Journal of Nutrition 2005 135:1503-1509). Moreover
cauliflower contains a high amount of vitamin C, folate, fiber, and complex
carbohydrates.
|
| Selection
and Storage |
When selecting cauliflower, look for heads that are
white or creamy white. There should not be any speckling of discoloration on
the head or leaves. Avoid cauliflower with brown patches. If stored in the
crisper section of the refrigerator cauliflower will keep for up to five days.
|
| Preparation
and Recipe |
Cauliflower can be eaten raw or cooked. When cooking
leave the head whole and prefer a rapid cooking time. This prevents crispiness,
color, and reduces the loss of nutrients. Cauliflower may turn yellow in
alkaline water. For white cauliflower add a tablespoon of milk or lemon juice
to the water.
Aloo
Gobi Ki Subzi (Potatoes and Cauliflower)
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