Food recipes
Vietnamese Pork Salad
Vietnamese Pork Salad
Ingredients:
1 lb pork tenderloin: 6 oz rice noodles, prepared according to package
Directions:
1 Tbsp chunky peanut butter:
Nearly as lean as boneless, skinless chicken breast, but with Thicker noodles may be sold as pad thai noodles, the thinner, Peanuts play the base for many a memorable sauce throughout Asia. Here,
considerably more flavor. Add to that a reasonable price tag lighter noodles as vermicelli. In a pinch, angel hair will even do. it's combined with sweet (honey), salty (soy), spicy (chili sauce), and sour
(about $5 a pound) and you can see why pork tenderloin is Whatever your noodles may be, after cooking, keep them (vinegar)—a full spectrum of flavors that tastes just as good slathered on
one of our favorite cuts of meat. submerged in cold water until just before serving. grilled chicken as it does dressing this salad.
You'll Also Need:
Salt and ground black pepper to taste
1 Tbsp fish sauce or low-sodium soy sauce
2 Tbsp rice wine vinegar
1 Tbsp honey
1 tsp chili sauce, such as sriracha
1 medium cucumber, peeled, seeded, and sliced into half moons
2 medium carrots, cut into matchsticks
½ cup chopped fresh mint
Chopped peanuts for garnish (optional)
How to Make It:
• Preheat a grill or grill pan set over medium heat. Season the pork all over with salt
and pepper. When the grill is hot, place the pork on the grates and cook for 5 to 6
minutes per side, until it’s firm and springy to the touch. (A thermometer inserted into
the thickest part of the loin should read 145°F). Allow the pork to rest for at least 5
minutes before slicing.
• While the pork is resting, whisk together the peanut butter, fish or soy sauce, vinegar,
honey, and chili sauce in a medium bowl. If the mix is too thick, add a tablespoon or
two of water to thin it out until it has the consistency of ranch dressing.
• Slice the pork into thin pieces. In a large bowl, combine the pork, noodles,
cucumber, carrots, mint, and peanut dressing. Toss until all the ingredients are evenly
coated. Divide among 4 plates or bowls and garnish with the chopped peanuts, if you
like. Makes 4 servings.
CHAPTER THREE
Spuds have gotten nothing but bad press for years: They’re
still being held accountable for the Irish famine of the 1800s.
(Totally not their fault, blame the British.) Their top media
celebrity is a toy that can’t keep track of his own facial
features. And worst of all, their once-revered position in
America’s culinary heritage, playing the brains to beef’s
brawn on a plate of steak and potatoes, has been reduced to a
greasy, ignominious existence inside a cardboard fast-food
holder—or, more likely, somewhere under your car seat,
covered in dust.
Indeed, so far has the mighty potato fallen that today, 51 percent of all taters grown in
the United States are sliced up into french fries.
And that’s too bad. Because a potato, when treated with proper respect, offers
almost twice as much vitamin C as a tomato, and nearly as much potassium as a
banana. Eat the skin and you get 4 grams of fiber as well, more than 10 percent of your
recommended daily intake.
But like so many other fruits and vegetables on offer in the produce aisle, potatoes
are having a tough time. In this era of prepackaged, precooked, practically predigested
convenience foods, the produce aisle is more like the Island of Misfit Toys, piled high
with unwanted gems sadly waiting for someone, anyone, to come by and show them
some love.
Be that hero. Embrace a potato—or a squash, a radish, a head of cauliflower, even
a handful of brussels sprouts if you have the urge. And embrace them in their natural
forms. If you want to lose weight, cutting calories isn’t enough: In one study,
researchers compared people on a low-fat diet with those who ate low-fat but also
increased their consumption of fruits and vegetables. Those in the high-produce group
lost 33 percent more weight in the first 6 months!
That’s right: Just eating more fruits and vegetables will strip a third more pounds
off your belly! Another study at Harvard looked at how changes in eating habits
affected weight loss over a 4-year period. The number one most-effective change in
one’s diet? Eating more fruits and vegetables.
The absolute worst thing you can do, according to the same study? Eat potato chips.
(Wow, it really does suck to be a potato.)
Sure, eating more fruits and vegetables might not be as instantaneously gratifying as
downing the newest tricked-out McCalorie burger at the local drive-thru. And fresh
produce doesn’t come in brightly colored boxes with Cap’n Kohlrabi on the label. But
the rewards you’ll reap from mastering the produce aisle are greater than anywhere
else in the supermarket. In another Harvard study of 110,000 men and women, those
who ate 8 or more servings of fruits and vegetables a day were 30 percent less likely
to have a heart attack or stroke than those who ate less than 1.5 servings a day. And
even eating just 5 servings a day reduces your risk by up to 20 percent.
You can do that, right? Some orange juice and a banana in your cereal at breakfast,
an apple for a snack, a salad or a bowl of vegetable soup at lunch, a side of broccoli
at dinner. Done! If you see fruits or vegetables, put them in your mouth: It’s like a Get
Out of Fat Jail Free card! And just look at some of the additional benefits you’ll get.
YOU’LL LOWER YOUR BLOOD PRESSURE.
One study found that people with high blood pressure who ate a diet rich in fruits,
vegetables, and dairy products reduced their systolic blood pressures by 11 points and
their diastolic blood pressures by 6 points—as much as medications can achieve.
YOU’LL REDUCE YOUR HEART DISEASE RISK.
If heart disease runs in your family, focus on apples and broccoli. In a study in the
American Journal of Clinical Nutrition, women who regularly ate broccoli were
found to have a 25 to 30 percent lower risk of coronary disease; those who ate apples
cut their risk by 13 to 22 percent.
YOU’LL FEEL LESS HUNGRY.
In a study at Pennsylvania State University, people who ate whole fruits with their
meals reported being more satiated by what they ate than those who ate processed fruit
products like applesauce or juice. The whole-fruit crowd felt fuller, even though they
consumed 15 percent fewer calories!
YOU’LL BUILD A LEANER BODY.
Calcium (from kale and broccoli), potassium (from Swiss chard, lima beans, winter
squashes, and avocados), and magnesium (from almonds, spinach, potatoes, and
beans) are just three of the essential muscle-building nutrients you can get from
vegetables. And the fiber that’s packed into most produce will keep you fuller longer
—which means you’ll stay slimmer longer.
YOU’LL HAVE FEWER SICK DAYS.
Sure, an apple a day keeps the doctor away. But the essential antioxidant vitamins E
(from almonds, spinach, broccoli, and peanuts), C (from broccoli, bell peppers,
strawberries, papayas, cauliflower, kale, and brussels sprouts), and A (from carrots,
cantaloupes, and apricots) will protect you against everything from wrinkles to heart
disease.
The produce aisle is where you’re in charge like nowhere else. That bright red bell
pepper, that dusky handful of grapes, that Incredible Hulk–colored watermelon—
they’re pure, unadulterated nutrition. No food scientist has added high-fructose corn
syrup or trans fatty acids or butylated hydroxyanisole to them. Treat them well, and
they’ll treat you even better.
The Antioxidant Superhero Scorecard
Antioxidants are the nutrients in fruits and vegetables that
help us ward off every disease from cancer to type 2 diabetes
to dengue fever. Any molecule that protects your cells from
oxidation—basically, the aging process—is technically an
antioxidant. But which fruits and vegetables have the most
potent punches? Below are the scores for some of the most
powerful disease-fighting foods known to man, based on
their ORAC scores—oxygen radical absorbance capacity.
You can’t go anywhere without being confronted by calories.
Restaurants now print calorie counts on menus. You go to
the supermarket and there they are, stamped on every box and
bottle. You hop on the treadmill and watch your “calories
burned” click upward.
But just what are calories? The more calories we take in, the more flab we add—and
if we cut back on them, then flab starts to recede too, right? After all, at face value,
calorie counts seem to be the factor by which all foods should be judged. But if that
were true, 500 calories of parsnips would equal 500 calories of Double Stuf Oreos.
Only that’s not quite right. Learn the distinctions and lose the lard.
Calories Fuel Our Bodies
ACTUALLY, THEY DON’T
A calorie is simply a unit of measure for heat; in the early 19th century, it was used to
explain the theory of heat conservation and steam engines. The term entered the food
world around 1890, when the USDA appropriated it for a report on nutrition.
Specifically, a calorie was defined as the unit of heat required to raise 1 gram of
water 1°C.
To apply this concept to foods like sandwiches, scientists used to set food on fire
(really!) and then gauge how well the flaming sample warmed a water bath. The
warmer the water, the more calories the food contained. (Today, a food’s calorie
count is estimated from its carbohydrate, protein, and fat content.) In the calorie’s leap
to nutrition, its definition evolved. The calorie we now see cited on nutrition labels is
the amount of heat required to raise 1 kilogram of water by 1°C.
Here’s the problem: Your body isn’t a steam engine. Instead of heat, it runs on
chemical energy, fueled by the oxidation of carbohydrates, fats, and protein that occurs
in your cells’ mitochondria. “You could say mitochondria are like small power
plants,” says Maciej Buchowski, PhD, a research professor of medicine at Vanderbilt
University Medical Center. “Instead of one central plant, you have several billion, so
it’s more efficient.”
YOUR MOVE > Track carbohydrates, fats, and protein—not just calories—when
you’re evaluating foods.
All Calories Are Created Equal
NOT EXACTLY
Our fuel comes from three sources: protein, carbohydrates, and fats. “They’re handled
by the body differently,” says Alan Aragon, a Men’s Health nutrition advisor. So that
old “calories in, calories out” formula can be misleading, he says. “Carbohydrates,
protein, and fats have different effects on the equation.”
Example: For every 100 carbohydrate calories you consume, your body expends 5
to 10 to digest it. With fats, you expend slightly less (although thin people seem to
break down more fat than heavy people do). The calorie-burning champion is protein:
For every 100 protein calories you consume, your body needs 20 to 30 for digestion,
Buchowski says. Carbohydrates and fats give up their calories easily: They’re built to
supply quick energy. In effect, carbs and fats yield more usable energy than protein
does.
YOUR MOVE > If you want to lose weight, make protein a priority at every meal.
A Calorie Ingested Is a Calorie Digested
IT’S NOT THAT SIMPLE
Just because the food is swallowed doesn’t mean it will be digested. It passes through
your stomach and then reaches your small intestine, which slurps up all the nutrients it
can through its spongy walls. But 5 to 10 percent of calories slide through unabsorbed.
Fat digestion is relatively efficient—fats easily enter your intestinal walls. As for
protein, animal sources are more digestible than plant sources, so a top sirloin’s
protein will be absorbed better than tofu’s. Different carbs are processed at different
rates, too: Glucose and starch are rapidly absorbed, while fiber dawdles in the
digestive tract. In fact, the insoluble fiber in some complex carbs, such as that in
vegetables and whole grains, tends to block the absorption of other calories. A study
in the Journal of Nutrition found that a high-fiber diet leaves roughly twice as many
calories undigested as a low-fiber diet does. And fewer calories means less flab.
YOUR MOVE > Maximize fiber intake by increasing fruit and vegetable
consumption and by loading your pantry with whole-grain staples like bread,
cereal, brown rice, and quinoa.
Exercise Burns Most of Our Calories
NOT EVEN CLOSE
Even the most fanatical fitness nuts burn no more than 30 percent of their daily
calories at the gym. Most of your calories are burned to maintain your body’s constant
simmer, fueling the automated processes that keep you alive. If you want to burn fuel,
hit the gas in your everyday activities. “Some 60 to 70 percent of our total caloric
expenditure goes toward normal bodily functions,” says Wanda Howell, PhD, a
professor of nutritional sciences at the University of Arizona. This includes replacing
old tissue, transporting oxygen, mending shaving wounds, and so on. NEAT, or
nonexercise activity thermogenesis, consists of the countless daily motions you make
outside the gym—the calories you burn while making breakfast, window shopping, or
chasing the bus. Brandon Alderman, PhD, director of the exercise psychophysiology
lab at Rutgers University, says emerging evidence suggests that “a conscious effort to
spend more time on your feet might net a greater calorie burn than 30 minutes of daily
exercise.”
YOUR MOVE > Take frequent breaks from your desk (and couch) to move your
body and burn bonus calories.
Low-Calorie Foods Help You Lose Weight
NOT ALWAYS
Processed low-calorie foods can be weak allies in the weight-loss war. Take sugar-
free foods, for example. Omitting sugar is perhaps the easiest way to cut calories. But
food manufacturers generally replace those sugars with calorie-free sweeteners, such
as sucralose or aspartame. And artificial sweeteners can backfire. One University of
Texas study found that consuming as few as three diet sodas a week increases a
person’s risk of obesity by more than 40 percent. And in a 2008 Purdue University
study, rats that ate artificially sweetened yogurt took in more calories at subsequent
meals, resulting in more flab. The theory is that the promise of sugar—without the
caloric payoff—may actually lead to overeating. “Too many people are counting
calories instead of focusing on the content of food,” says Alderman. “This just misses
the boat.”
YOUR MOVE > Avoid artificial sweeteners and load up your plate with the bona
fide low-calorie saviors: fruits and vegetables.
—Additional reporting by Men’s Health
One of the reasons why Italians eat so well is that every last
one of them believes it is their fundamental right to walk out
of the market with the very best ingredients. They won’t
settle for a wrinkled eggplant, a withering artichoke, or an
apple that tastes like Styrofoam. And neither should you.
Problem is, finding the best, ripest, most jaw-droppingly tasty fruits and vegetables
isn’t as intuitive as you might think. It’s a task that requires the attention of all five
senses in order to pick up on the subtleties and nuances behind ultimate ripeness and
utmost quality.
Regardless of what you’re shopping for, start with these three rules.
1. BEAUTIFUL DOESN’T MEAN DELICIOUS.
Sub-par conventional produce is bred to look waxy, glistening, and perfectly
symmetrical, while prime fruits and vegetables are often irregularly shaped, with
slight visual imperfections outside but a world of flavor waiting inside.
2. USE YOUR HANDS.
You can learn more about a fruit or vege-table from picking it up than you can from
staring it down. Heavy, sturdy fruits and vegetables with taut skin and peels are
telltale signs of freshness.
3. SHOP WITH THE SEASONS.
In the Golden Age of the American supermarket, Chilean tomatoes and South African
asparagus are an arm’s length away when our soil is blanketed in snow. Sure,
sometimes you just need a tomato, but there are three persuasive reasons to shop in
season: it’s cheaper, it’s better, and it’s better for you. So mark your calendar.
To dig even deeper in our hunt for perfect produce, we asked Aliza Green, author of
Field Guide to Produce, and Chef Ned Elliott, formerly of Portland’s Urban Farmer
restaurant, for the dirt on scoring the best of the bounty. Use the tips and tricks that
follow and you’ll bring home the best fruits and vegetables every time, just like an
Italian grandma.
Apples
PERFECT Firm and heavy for its size with smooth, matte, unbroken skin and no bruising.
The odd blemish (read: worm hole) or brown "scald" streaks do not negatively impact flavor.
PICK
The smaller the apple, the bigger the flavor wallop.
PEAK
September to May
SEASON
HANDLE
Keep apples in a plastic bag in the crisper away from vegetables. Here, they should remain
WITH
edible for several weeks.
CARE
THE
Quercetin, a flavonoid linked to better heart health, plus the soluble fiber pectin, which keeps
PAYOFF cholesterol in check.
Artichokes
PERFECT Deep green and heavyset with undamaged, tightly closed leaves.
The leaves should squeak when pinched together. One that is starting to open is past its best
PICK
days.
PEAK
March to May
SEASON
HANDLE
Store in the fridge in a plastic bag for up to 5 days.
WITH CARE
THE
A higher total antioxidant capacity than any other common vegetable, according to USDA
PAYOFF tests.
Arugula
PERFECT
Emerald green leaves that are not yellowing or limp.
PICK The smaller the leaf, the less pungent its bite.
PEAK
March to November
SEASON
HANDLE
Enclose roots in a damp paper towel and place the leaves in a plastic bag. Store in the fridge
WITH
for 2 to 3 days.
CARE
THE
Vitamin K, which may improve insulin sensitivity, offering protection against diabetes.
PAYOFF
Asparagus
PERFECT
Vibrant green spears with tight purple-tinged buds.
PICK Avoid spears that are fading in color or wilting. Thinner spears are sweeter and more tender.
PEAK
March to June
SEASON
HANDLE
Trim the woody ends and stand the stalks upright in a small amount of water in a tall container.
WITH
Cover the tops with a plastic bag and cook within a few days.
CARE
THE
Folate, a B vitamin that protects the heart by helping to reduce inflammation.
PAYOFF
Avocados
PERFECT
Firm to the touch without any sunken, mushy spots.
PICK They should not rattle when shaken—a sign the pit has pulled away from the flesh.
PEAK
Year-round
SEASON
HANDLE
To ripen, place avocados in a paper bag and store at room temperature for 2 to 4 days. To speed
WITH
up this process, add an apple to the bag, which emits ripening ethylene gas.
CARE
THE
Plenty of cholesterol-lowering monounsaturated fat.
PAYOFF
Bananas
PERFECT Ripe bananas have uniform yellow skins or small brown freckles indicating
they are at their sweetest.
PICK
Avoid any with evident bruising or split skins.
PEAK
Year-round
SEASON
HANDLE
Store unripe bananas on the counter, away from direct heat and sunlight (speed things
WITH CARE up by placing green bananas in an open paper bag). Once ripened, refrigerate.
Vitamin B6, which helps prevent cognitive decline, according to scientists at the
THE PAYOFF
USDA.
Beets
PERFECT Smooth, deep-red surface that's unyielding when pressed.
Smaller roots are sweeter and more tender. Attached greens should be deep green and not
PICK
withered.
PEAK
June to October
SEASON
HANDLE
Remove the leaves (which are great sautéed in olive oil) and store in a plastic bag in the fridge
WITH
for no more than 2 days. The beets will last in the crisper for up to 2 weeks.
CARE
THE
Nitrate, which may help lower blood pressure.
PAYOFF
Bell Peppers
PERFECT
Lots of heft for their size with a brightly colored, wrinkle-free exterior.
PICK The stems should be a lively green.
PEAK
July to December
SEASON
HANDLE
WITH Refrigerate in the crisper for up to 2 weeks.
CARE
THE
All bell peppers are loaded with antioxidants, especially vitamin C. Red peppers lead the pack,
PAYOFF with nearly three times the amount of vitamin C found in oranges.
Blueberries
PERFECT Plump, uniform indigo berries with taut skin and a dull white frost.
Check the bottom of the container for juice stains indicating berries have been crushed.
PICK
Those with a red or green tinge will never fully ripen.
PEAK
June to August
SEASON
HANDLE
Transfer, unwashed, to an airtight container and refrigerate for 5 to 7 days. Blueberries
WITH CARE spoil quickly if left at room temperature.
More disease-fighting antioxidants (especially in wild berries) than most commonly
THE PAYOFF
consumed fruits, according to Cornell University researchers.
Broccoli
PERFECT Rigid stems with tightly formed floret clusters that are deep green or tinged
purple.
PICK
Pass on any with yellowing heads—they will inevitably be more bitter.
PEAK
October to May
SEASON
HANDLE
Place in a plastic bag and store in the refrigerator for up to 1 week.
WITH CARE
THE Sulforaphane, which activates enzymes that seek out and destroy cancerous cells.
PAYOFF
Brussels Sprouts
Compact, tight, and unshriveled heads that are vibrant green and feel overweight for
PERFECT
their size.
PICK Select ones of similar size for ease of cooking, knowing that smaller sprouts pack sweeter
flavor.
PEAK
October to November
SEASON
HANDLE
WITH Place in a plastic bag and store in the refrigerator for up to 1 week.
CARE
THE
Nitrogen compounds called indoles, which have cancer-protecting efficacy.
PAYOFF
Cabbage
PERFECT
Tightly packed, crisp, deeply hued leaves free of blemishes.
PICK Should feel dense when lifted; it's best that the stem not have any cracks at its base.
PEAK
Year-round
SEASON
HANDLE
Tightly enclose cabbage in a plastic bag and store in the fridge for up to 10 days.
WITH CARE
THE PAYOFF More than half your vitamin K requirement in just 1 cup.
Cantaloupe
The stem end should have a smooth indentation.
PERFECT
Look for a sweet aroma, slightly oval shape, and a good coverage of netting. The blossom end
PICK should give slightly to pressure. Avoid those with soft spots—an indication of an overripe
melon.
PEAK
May to September
SEASON
HANDLE
Ripe cantaloupes should be stored in plastic in the fridge for up to 5 days, after which they
WITH
begin to lose flavor.
CARE
THE
Loads of vitamin C, which may offer protection against having a stroke.
PAYOFF
Carrots
PERFECT Smooth and firm with bright orange color.
Avoid those that are bendable or cracked at the base, or that have patches of frosty white
PICK
on their skin. Bunches with bright green tops still in place are your freshest choice.
PEAK
Year-round
SEASON
HANDLE
Store carrots with the greens removed in the crisper in a plastic bag for up to 3 weeks.
WITH CARE
THE
Beta-carotene, the source of vitamin A, which helps fight off infections.
PAYOFF
Cauliflower
PERFECT
Ivory white and compact florets with no dark spotting on them or the leaves.
PICK
The leaves should be verdant and perky.
PEAK
September to November
SEASON
HANDLE
Refrigerate, unwashed, in a plastic bag for up to 1 week. If light brown spots develop on the
WITH
florets, shave off with a paring knife before cooking.
CARE
THE
Detoxifying compounds called isothiocyanates, which offer protection against aggressive
PAYOFF forms of prostate cancer.
Celery
PERFECT Solid, tight stalks with only a few, if any, cracks and vivid green, not yellowing
leaves.
PICK
The darker the celery, the stronger the flavor.
PEAK
Year-round
SEASON
HANDLE
Sturdy celery can be stored in the fridge in a plastic bag for 2 weeks.
WITH CARE
THE
Luteolin, a flavonoid linked to reduced brain inflammation, a risk factor for Alzheimer's.
PAYOFF
Eggplant
PERFECT Good weight to them with tight, shiny, wrinkle-free skin.
When they're pressed, look for them to be springy, not spongy. The stem and cap should be
PICK
forest green, not browning
PEAK
August to September
SEASON
HANDLE
Store eggplants in a cool location (not the fridge) for 3 to 5 days. Eggplants are quite sensitive
WITH to the cold.
CARE
THE
Chlorogenic acid, a phenol antioxidant that scavenges disease-causing free radicals.
PAYOFF
Fennel
PERFECT Bulbs should be uniform in color, with no browning and a clean, fragrant aroma.
Smaller bulbs have a sweeter flavor similar to licorice. Leave bulbs with wilted tops, called
PICK
fronds, behind.
PEAK
Year-round
SEASON
HANDLE
Separate the greens and bulbs and keep each, unwashed, in plastic bags in the refrigerator for 3
WITH
to 5 days. Wilted fennel can be revived in ice water.
CARE
THE
Anethole, a phytonutrient that may lessen inflammation and cancer risk.
PAYOFF
Figs
PERFECT
Plump with deeply rich color; soft but not mushy to the touch.
PICK Avoid those with bruises or a sour odor.
PEAK
July to September
SEASON
HANDLE
Place fresh figs on a plate lined with a paper towel and eat them as they ripen. They bruise
WITH
easily, so gentle handling is prudent. They also ripen quickly, so eat within a few days.
CARE
THE
Phytosterols, which help keep cholesterol levels in check.
PAYOFF
Garlic
PERFECT The bulb should feel heavy for its size, with tightly closed cloves in the bulb that
remain firm when gently pressed.
PICK
The skin can be pure white or have purple-tinged stripes and should be tight fitting.
PEAK
Year-round
SEASON
HANDLE
WITH Place bulbs in a cool, dark, well-ventilated location for up to 1 month.
CARE
THE
The cancer-fighting compound allicin, which can cut down Helicobacter pylori—the bacteria
PAYOFF strain responsible for the development of stomach ulcers.
Grapefruit
Opt for a heavy fruit (a sign of juiciness) with thin skin that is a tad responsive to a
PERFECT
squeeze.
PICK Small imperfections in color and skin surface are not detrimental to the sweet-tart flavor.
Yet, avoid any that are very rough or have soft spots. The same criteria apply for oranges.
PEAK
October to June
SEASON
HANDLE
Store refrigerated for 2 to 3 weeks.
WITH CARE
THE
The anticancer phytonutrient lycopene and 120 percent of daily vitamin C needs in 1 cup.
PAYOFF
Grapes
Plump, wrinkle free, and firmly attached to the stems.
PERFECT
There should be no browning at the stem connection, but a silvery white powder ("bloom")
PICK keeps grapes, especially darker ones, fresher longer. Green grapes with a yellowish hue
are the ripest and sweetest.
PEAK
June to December
SEASON
HANDLE
Loosely store, unwashed, in a shallow bowl in the fridge for up to 1 week.
WITH CARE
Resveratrol, a potent antioxidant in red/purple grapes that offers protection against
THE PAYOFF
cardiovascular disease.
Green Beans
PERFECT
Vibrant, smooth surface without any visible withering.
PICK They should "snap" when gently bent and appear moist on the inside.
PEAK
April to October
SEASON
HANDLE
Refrigerate, unwashed, in an unsealed bag for up to 1 week.
WITH CARE
THE
Fiber (4 grams in 1 cup), which can reduce all-cause mortality, according to Dutch
PAYOFF researchers.
Kale
PERFECT
Dark blue-green color with moist, jaunty leaves.
PICK The smaller the leaves, the more tender the kale. Avoid wilted foliage with discolored spots.
PEAK
Year-round
SEASON
HANDLE
WITH Peppery kale is best kept in the fridge tightly wrapped in a plastic bag pierced for aeration,
where it will last 3 to 4 days.
CARE
THE
Lutein, an antioxidant in the retina that protects against vision loss.
PAYOFF
Kiwi
PERFECT
A ready-to-devour kiwi will be slightly yielding to the touch.
PICK Steer clear of those that are mushy, wrinkled, or bruised with an "off" smell.
PEAK
June to August
SEASON
HANDLE
Store at room temperature to ripen. To quicken the process, place in a paper bag with an apple.
WITH
Once ripened, place in the fridge in a plastic bag for up to 1 week.
CARE
THE
Only 56 calories for a large kiwi and 20 percent more of the antioxidant vitamin C than an
PAYOFF orange.
Leeks
PERFECT Green, crisp tops with unblemished white root ends.
Gravitate toward small- to medium-size leeks, which are less woody and tough than larger ones.
PICK
Those with spotted or yellowing leaves should be ignored.
PEAK
Year-round
SEASON
HANDLE
WITH Stored loosely wrapped in plastic in the fridge, they'll keep fresh for a week.
CARE
THE
Good amounts of eye-protecting lutein, manganese, and vitamins A, C, and K.
PAYOFF
Lemons/ Limes
Brightly colored, well-shaped with smooth, thin skin.
PERFECT
They should feel sturdy but give ever so slightly when squeezed. Small brown splotches on
PICK limes do not affect flavor (although they are a sign of deterioration and those with splotches
should be consumed first).
PEAK
Lemons, year-round; limes, May to October
SEASON
HANDLE
Store at room temperature, in a dark location, for about 1 week or refrigerate for up to 2
WITH
weeks.
CARE
THE
Phytonutrient liminoids, which appear to have anticancer, antiviral properties.
PAYOFF
Lettuce:
Romaine
PERFECT The ideal Caesar salad staple has crisp leaves that are free of browning edges and
rust spots.
PICK
The interior leaves are paler in color with more delicate flavor.
PEAK
Year-round
SEASON
HANDLE
WITH Refrigerate romaine for 5 to 7 days in a plastic bag.
CARE
THE
Vitamin K, which is needed for blood clotting and bone health.
PAYOFF
Mangoes
Mangoes to be eaten shortly after purchase should have red skin with splotches
PERFECT
of yellow, and the soft flesh should give with gentle pressure.
PICK Mangoes for later use will be firmer with a tight skin, a duller color, and green near the
stem.
PEAK
April to August
SEASON
HANDLE
Ripen at room temperature until fragrant and giving. Ripe mangoes can be stored in the
WITH CARE fridge for up to 5 days.
THE PAYOFF A good showing of vitamins A, B6, and C, plus fiber.
Mushrooms:
Cremini
PERFECT
Tightly closed, firm caps that are not slimy or riddled with dark soft spots.
PICK Open caps with visible gills indicate consumption should be a priority.
PEAK
November to April
SEASON
HANDLE
Place meaty mushrooms on a flat surface, cover with a damp paper towel, and refrigerate for
WITH
3 to 5 days.
CARE
THE
Immune-boosting, tumor-suppressing, complex-carbohydrate polysaccharides.
PAYOFF
Onions
PERFECT
Nicely shaped with no swelling at the neck and dry, crisp outer skin.
PICK Lackluster onions have soft spots, green sprouts, or dark patches.
PEAK
Year-round
SEASON
HANDLE
Keep onions in a cool, dark location away from potatoes for 3 to 4 weeks.
WITH CARE
THE
GPCS, a peptide shown to reduce bone loss in rats, plus the cancer-fighting compound
PAYOFF quercetin.
Papayas
PERFECT Beginning to turn yellow and somewhat-yielding flesh when lightly squeezed.
Avoid papayas that are awash in green, have dark spots, or are shriveled. Blotchy papayas often
PICK
have the most flavor.
PEAK
Year-round
SEASON
HANDLE
Once ripe, eat immediately or refrigerate for up to 3 days. Unripe, greener papayas should be
WITH
ripened at room temperature in a dark setting until yellow blotches appear.
CARE
THE
A complete nutritional package, including plenty of fiber and vitamins C, A, E, and K.
PAYOFF
Peaches
PERFECT Fruity aroma with a background color that is a yellow or a warm cream color.
Those destined for immediate consumption yield to gentle pressure along their seams without
PICK
being too soft. For future intake, opt for those that are firm but not rock hard.
PEAK
June to September
SEASON
HANDLE
Store unripe peaches at room temperature open to air. Once ripe, transfer to the refrigerator
WITH
and consume within 2 to 3 days.
CARE
THE
Vitamin C, the antioxidant beta-carotene, fiber, and potassium.
PAYOFF
Pears
PERFECT Pleasant fragrance with some softness at the stem end.
The skin should be free of bruises, but some brown discoloration (russeting) is fine. Firmer pears
PICK
are preferable for cooking use.
PEAK
August to February
SEASON
HANDLE
Ripen at room temperature in a loosely closed brown paper bag. Refrigerate once they're ripe
WITH
and consume within a couple days.
CARE
THE
Belly-busting fiber and vitamin C—as long as you eat them with the skin on.
PAYOFF
Pineapple
PERFECT Look for vibrant green leaves with a bit of softness and a sweet, fragrant aroma from
the stem end.
PICK
Avoid spongy fruit with brown leaves and/or a fermented odor.
PEAK
March to July
SEASON
HANDLE
Keep a pineapple with a weak aroma at room temperature for 2 to 3 days until it softens slightly.
WITH
Then refrigerate for up to 5 days.
CARE
THE
Bromelain, an enzyme with potent anti-inflammatory powers.
PAYOFF
Pomegranates
PERFECT Pick pomegranates that are weighty for their size with glossy, taut, uncracked skin
that is deep red.
PICK
Gently press the crown end—if a powdery cloud emanates, the fruit is past its prime.
PEAK
August to December
SEASON
HANDLE
Stored in a cool, dry location, pomegranates keep fresh for several weeks (up to 2 months in
WITH
the fridge).
CARE
THE
Hefty amounts of antioxidants shown to improve sperm quality, thus boosting fertility.
PAYOFF
Potatoes:
Sweet or White
PERFECT
Unyielding, with smooth undamaged skin.
PICK Avoid if bruised, cracked, or green tinged. Loose spuds tend to be better quality than bagged.
PEAK
Sweet, September to December; white, year-round
SEASON
HANDLE
Outside of the fridge, in a cool, dark place separated from onions, white potatoes will last for
WITH
months. Sweet potatoes, however, should be used within a week.
CARE
THE
Potassium, which may help preserve muscle mass as we age.
PAYOFF
Raspberries
PERFECT Plump and dry, with good shape and intense, uniform color.
Examine the container carefully for mold or juice stains at the bottom. Raspberries with hulls
PICK
attached are a sign of underripe, overly tart berries.
PEAK
May to November
SEASON
HANDLE
WITH Place highly perishable raspberries, unwashed, on a paper towel in a single layer. Cover with
a damp paper towel and refrigerate for no more than 2 to 3 days.
CARE
THE
More fiber (8 grams per cup) than any other commonly consumed berry. Plus, the anticancer
PAYOFF chemical ellagic acid.
Spinach
PERFECT Opt for bunches with leaves that are crisp and verdant green, with no spots,
yellowing, or limpness.
PICK
Thin stems are best, as thick ones are a sign of more bitter, overgrown leaves.
PEAK
March to May
SEASON
HANDLE
WITH Pack unwashed spinach bunches loosely in plastic bags and store in the fridge for 3 to 4 days.
CARE
THE
Chromium, which is involved in carbohydrate and fat metabolism and may reduce hunger and
PAYOFF food intake.
Squash:
Butternut
Should feel dense for its size with a rind that is smooth, hard, uniformly tan, and free of
PERFECT
splits.
PICK Being able to easily push a fingernail into the rind or scrape bits off indicates an immature, less
flavorful squash.
PEAK
September to November
SEASON
HANDLE
Butternut should be stored outside the fridge in a cool, well-ventilated, dark place, where it will
WITH
stay edible for up to 3 months.
CARE
THE
Huge amount of vitamin A to ramp up your immune system.
PAYOFF
Strawberries
Seek out unblemished berries with a bright red color that extends all the way to the
PERFECT
stem.
PICK Good berries should have a strong fruity smell and be neither soft and mushy nor hard and
firm. Smaller strawberries often have more flavor than the oversized megamart versions.
PEAK
June to August
SEASON
HANDLE
Place unwashed strawberries in a single layer on a paper towel in a covered container. They
WITH
will last for 2 to 3 days in the fridge.
CARE
THE
The most vitamin C of any of the commonly consumed berries.
PAYOFF
Tomatoes
Look for heavy tomatoes that are rich in color and free of wrinkles, cracks, or
PERFECT bruises.
They should have some give, unlike the rock-solid ones bred for transport. Too soft, though,
PICK
and the tomato is likely overripe. Off-season, select smaller types like Roma and cherry
tomatoes.
PEAK
May to August
SEASON
HANDLE
Never store tomatoes in the fridge; the cool temps destroy flavor and texture. Keep them
WITH CARE at room temperature out of direct sunlight for up to 1 week.
THE
Lycopene, a carotenoid antioxidant that helps fend off prostate cancer.
PAYOFF
Watermelon
Dense, symmetrical melons that are free of cuts and sunken areas.
PERFECT The rind should appear dull, not shiny, with a rounded, creamy-yellow underside that shows
where ground ripening took place. A slap should produce a hollow thump.
PICK
PEAK
May to August
SEASON
HANDLE
Store whole in the fridge for up to 1 week. The cold prevents the flesh from drying out and
WITH CARE turning fibrous.
THE
Citrulline, an amino acid that's converted to arginine, which relaxes blood vessels, thus
PAYOFF improving blood flow.
Zucchini
PERFECT Purchase heavy, tender zucchini with unblemished deep-green skins that are adorned
with faint gold specks or strips.
PICK
Smaller zucchini are sweeter and more flavorful.
PEAK
June to August
SEASON
HANDLE
WITH Refrigerate in the crisper in a plastic bag for up to 5 days.
CARE
THE
Riboflavin, a B vitamin needed for red blood cell production and for converting carbohydrates to
PAYOFF energy.
Is organic worth the extra cost?
The short answer is yes, but it’s complicated. As anyone
who’s been to Whole Foods (endearingly nicknamed Whole
Paycheck by detractors and fans alike) can tell you, organic
products cost more—according to a 2006 study in the
Journal of Food Science, an average of 10 percent to 40
percent more for typical items. And while a thinner wallet is a
small price to pay for protecting yourself from pesticides and
fertilizers, some organic food is almost nutritionally identical
to its conventional counterpart.
Take, for example, an onion: According to an extensive analysis by the Environmental
Working Group, it’s got the lowest pesticide load of all the 45 fruits and vegetables
they tested. Also on the produce honor roll are avocados and asparagus. Really torn
on whether or not to spend your hard-earned cash on organic? To see how your
favorite fruit fares under the pressures of industrial agriculture, check out the table to
the right.
IS ORGANIC BETTER FOR ME?
Yes and no. For every study that says organic food has higher concentrations of
nutrients, there’s another one that denies it. Researchers at the University of California
at Davis found that organic kiwis had substantially more disease-fighting polyphenols
than conventionally grown kiwis. Problem is, the same team of researchers found the
opposite to be true of organic tomatoes—that organically grown tomatoes may have
lower levels of antioxidants.
IS ORGANIC BETTER FOR THE EARTH?
In many respects, this may be the biggest reason to go organic. In fact, the certification
criteria of the National Organic Standards Board specifically outline that organic food
must be grown with methods that promote biodiversity, minimize pollution, and use
cultural, biological, and mechanical methods of agriculture in place of synthetic
materials. This goes beyond cutting out pesticides and fertilizers that can be harmful to
people and animals; it involves methods that actually improve the soil—for those
agrophiles out there, this means using cover crops, manure, and crop rotations to
fertilize; grazing animals on mixed forage pastures; using renewable resources; and
conserving soil and water.
But there are two sides to that coin. Researchers at the University of Alberta found
that the environmental cost of greenhouse gas emitted to transport organically grown
produce was comparable to the environmental cost to transport conventional fruit and
vegetables. Your best bet: Head to the farmers’ market (find one in your area at
ams.usda.gov/farmersmarkets). While smaller farms don’t always have the means to
obtain official organic certification, you’ll often find, after chatting with the farmers,
that they use sustainable, healthy, environmentally friendly growing and transporting
methods that are as good for the planet as they are for your palate.
ARE ORGANIC PACKAGED FOODS BETTER FOR
ME?
When it comes to packaged and processed foods, “organic” does not equal “healthy.”
As Michael Pollan quips in his “eater’s manifesto,” In Defense of Food, “Organic
Oreos are not a health food”—they’re still heavily processed cookies filled with fat
and sugar, and your body metabolizes organic fat and sugar the same way it does
conventional. In fact, some clever companies use organic as a marketing smoke
screen, only to load up a cup of yogurt or a box of crackers with unhealthy amounts of
organic high-fructose corn syrup (yes, HFCS made from organic corn fits under the
FDA guidelines for organic).
DOES ORGANIC TASTE BETTER?
This is perhaps the most important question to discerning cooks the country over. Most
chefs and organic enthusiasts would undoubtedly say so, but there is little research to
back that up thus far. Part of the problem is the vast array of quality within the organic
subset; while an heirloom tomato grown 10 miles from your house by a local farmer
may be transcendent, an organic Roma tomato shipped in from China could leave a lot
to desire. Your best bet is to find a store or a local farmer with reliably delicious
products and stick to it.
Should You Splurge on Organic Fruit?
KNOW WHICH PRODUCE IS HARDEST HIT BY PESTICIDES
Sometimes the extra trip to the farmers’ market is worth it.
That’s because buying organic produce can help you avoid
pesticides, which may be more prevalent than you think. Case
in point: The Environmental Working Group recently
released its list of the pesticide levels of common fruits,
ranked from 1 (lowest pesticide load) to 100 (highest load).
The rankings, based on nearly 43,000 tests for pesticides
conducted by the USDA, are surprising. Take a look:
*Environmental Working Group score based on pesticide load
The 21st–Century Produce Aisle
THE LATEST IN VALUE-ADDED PRODUCE
Far from Frankenfoods, these natural crossbreeds of
traditional fruits and vegetables represent the finest in genetic
ingenuity. Find these brighter, more nutritious hybrids in a
grocery store or farmers’ market near you.
A CROSSBREED OF PLUMS AND APRICOTS
So sweet yet so good for you. They pack a punch of vision-protecting vitamin A.
A BROWN HYBRID FROM A MIX OF WILD VARIETIES
A juicier, richer flavor than typical tomatoes. They also have double the fiber to help keep
blood sugar stable.
A WHITE VARIETY MIXED WITH AN ORANGE-TINTED ONE FROM CANADA
It's creamier, more tender, and bursting with cancer- fighting beta-carotene.
A HYBRID OF BROCCOLI AND CHINESE KALE
It has a peppery sweet edge that isn't overly bitter. Four stalks boost immunity with 65 percent
of your day's vitamin C.
BRED FROM HEIRLOOM CORN SEEDS
Good ol' Midwestern sweet corn raised to have high levels of anthocyanin, a red-hued
flavonoid that helps fight disease.
KALEIDOSCOPIC CARROTS FROM HEIRLOOM YELLOW, PURPLE, AND RED SEEDS
They're sweeter than the classic. Yellow heaps eye-healthy lutein, while red and purple add
cancer-fighting lycopene.
Crack the Color Code
HERE ARE THE GUIDELINES, COURTESY OF THE USDA
The pigment of produce can provide you with information
about its
Ingredients:
1 lb pork tenderloin: 6 oz rice noodles, prepared according to package
Directions:
1 Tbsp chunky peanut butter:
Nearly as lean as boneless, skinless chicken breast, but with Thicker noodles may be sold as pad thai noodles, the thinner, Peanuts play the base for many a memorable sauce throughout Asia. Here,
considerably more flavor. Add to that a reasonable price tag lighter noodles as vermicelli. In a pinch, angel hair will even do. it's combined with sweet (honey), salty (soy), spicy (chili sauce), and sour
(about $5 a pound) and you can see why pork tenderloin is Whatever your noodles may be, after cooking, keep them (vinegar)—a full spectrum of flavors that tastes just as good slathered on
one of our favorite cuts of meat. submerged in cold water until just before serving. grilled chicken as it does dressing this salad.
You'll Also Need:
Salt and ground black pepper to taste
1 Tbsp fish sauce or low-sodium soy sauce
2 Tbsp rice wine vinegar
1 Tbsp honey
1 tsp chili sauce, such as sriracha
1 medium cucumber, peeled, seeded, and sliced into half moons
2 medium carrots, cut into matchsticks
½ cup chopped fresh mint
Chopped peanuts for garnish (optional)
How to Make It:
• Preheat a grill or grill pan set over medium heat. Season the pork all over with salt
and pepper. When the grill is hot, place the pork on the grates and cook for 5 to 6
minutes per side, until it’s firm and springy to the touch. (A thermometer inserted into
the thickest part of the loin should read 145°F). Allow the pork to rest for at least 5
minutes before slicing.
• While the pork is resting, whisk together the peanut butter, fish or soy sauce, vinegar,
honey, and chili sauce in a medium bowl. If the mix is too thick, add a tablespoon or
two of water to thin it out until it has the consistency of ranch dressing.
• Slice the pork into thin pieces. In a large bowl, combine the pork, noodles,
cucumber, carrots, mint, and peanut dressing. Toss until all the ingredients are evenly
coated. Divide among 4 plates or bowls and garnish with the chopped peanuts, if you
like. Makes 4 servings.
CHAPTER THREE
Spuds have gotten nothing but bad press for years: They’re
still being held accountable for the Irish famine of the 1800s.
(Totally not their fault, blame the British.) Their top media
celebrity is a toy that can’t keep track of his own facial
features. And worst of all, their once-revered position in
America’s culinary heritage, playing the brains to beef’s
brawn on a plate of steak and potatoes, has been reduced to a
greasy, ignominious existence inside a cardboard fast-food
holder—or, more likely, somewhere under your car seat,
covered in dust.
Indeed, so far has the mighty potato fallen that today, 51 percent of all taters grown in
the United States are sliced up into french fries.
And that’s too bad. Because a potato, when treated with proper respect, offers
almost twice as much vitamin C as a tomato, and nearly as much potassium as a
banana. Eat the skin and you get 4 grams of fiber as well, more than 10 percent of your
recommended daily intake.
But like so many other fruits and vegetables on offer in the produce aisle, potatoes
are having a tough time. In this era of prepackaged, precooked, practically predigested
convenience foods, the produce aisle is more like the Island of Misfit Toys, piled high
with unwanted gems sadly waiting for someone, anyone, to come by and show them
some love.
Be that hero. Embrace a potato—or a squash, a radish, a head of cauliflower, even
a handful of brussels sprouts if you have the urge. And embrace them in their natural
forms. If you want to lose weight, cutting calories isn’t enough: In one study,
researchers compared people on a low-fat diet with those who ate low-fat but also
increased their consumption of fruits and vegetables. Those in the high-produce group
lost 33 percent more weight in the first 6 months!
That’s right: Just eating more fruits and vegetables will strip a third more pounds
off your belly! Another study at Harvard looked at how changes in eating habits
affected weight loss over a 4-year period. The number one most-effective change in
one’s diet? Eating more fruits and vegetables.
The absolute worst thing you can do, according to the same study? Eat potato chips.
(Wow, it really does suck to be a potato.)
Sure, eating more fruits and vegetables might not be as instantaneously gratifying as
downing the newest tricked-out McCalorie burger at the local drive-thru. And fresh
produce doesn’t come in brightly colored boxes with Cap’n Kohlrabi on the label. But
the rewards you’ll reap from mastering the produce aisle are greater than anywhere
else in the supermarket. In another Harvard study of 110,000 men and women, those
who ate 8 or more servings of fruits and vegetables a day were 30 percent less likely
to have a heart attack or stroke than those who ate less than 1.5 servings a day. And
even eating just 5 servings a day reduces your risk by up to 20 percent.
You can do that, right? Some orange juice and a banana in your cereal at breakfast,
an apple for a snack, a salad or a bowl of vegetable soup at lunch, a side of broccoli
at dinner. Done! If you see fruits or vegetables, put them in your mouth: It’s like a Get
Out of Fat Jail Free card! And just look at some of the additional benefits you’ll get.
YOU’LL LOWER YOUR BLOOD PRESSURE.
One study found that people with high blood pressure who ate a diet rich in fruits,
vegetables, and dairy products reduced their systolic blood pressures by 11 points and
their diastolic blood pressures by 6 points—as much as medications can achieve.
YOU’LL REDUCE YOUR HEART DISEASE RISK.
If heart disease runs in your family, focus on apples and broccoli. In a study in the
American Journal of Clinical Nutrition, women who regularly ate broccoli were
found to have a 25 to 30 percent lower risk of coronary disease; those who ate apples
cut their risk by 13 to 22 percent.
YOU’LL FEEL LESS HUNGRY.
In a study at Pennsylvania State University, people who ate whole fruits with their
meals reported being more satiated by what they ate than those who ate processed fruit
products like applesauce or juice. The whole-fruit crowd felt fuller, even though they
consumed 15 percent fewer calories!
YOU’LL BUILD A LEANER BODY.
Calcium (from kale and broccoli), potassium (from Swiss chard, lima beans, winter
squashes, and avocados), and magnesium (from almonds, spinach, potatoes, and
beans) are just three of the essential muscle-building nutrients you can get from
vegetables. And the fiber that’s packed into most produce will keep you fuller longer
—which means you’ll stay slimmer longer.
YOU’LL HAVE FEWER SICK DAYS.
Sure, an apple a day keeps the doctor away. But the essential antioxidant vitamins E
(from almonds, spinach, broccoli, and peanuts), C (from broccoli, bell peppers,
strawberries, papayas, cauliflower, kale, and brussels sprouts), and A (from carrots,
cantaloupes, and apricots) will protect you against everything from wrinkles to heart
disease.
The produce aisle is where you’re in charge like nowhere else. That bright red bell
pepper, that dusky handful of grapes, that Incredible Hulk–colored watermelon—
they’re pure, unadulterated nutrition. No food scientist has added high-fructose corn
syrup or trans fatty acids or butylated hydroxyanisole to them. Treat them well, and
they’ll treat you even better.
The Antioxidant Superhero Scorecard
Antioxidants are the nutrients in fruits and vegetables that
help us ward off every disease from cancer to type 2 diabetes
to dengue fever. Any molecule that protects your cells from
oxidation—basically, the aging process—is technically an
antioxidant. But which fruits and vegetables have the most
potent punches? Below are the scores for some of the most
powerful disease-fighting foods known to man, based on
their ORAC scores—oxygen radical absorbance capacity.
You can’t go anywhere without being confronted by calories.
Restaurants now print calorie counts on menus. You go to
the supermarket and there they are, stamped on every box and
bottle. You hop on the treadmill and watch your “calories
burned” click upward.
But just what are calories? The more calories we take in, the more flab we add—and
if we cut back on them, then flab starts to recede too, right? After all, at face value,
calorie counts seem to be the factor by which all foods should be judged. But if that
were true, 500 calories of parsnips would equal 500 calories of Double Stuf Oreos.
Only that’s not quite right. Learn the distinctions and lose the lard.
Calories Fuel Our Bodies
ACTUALLY, THEY DON’T
A calorie is simply a unit of measure for heat; in the early 19th century, it was used to
explain the theory of heat conservation and steam engines. The term entered the food
world around 1890, when the USDA appropriated it for a report on nutrition.
Specifically, a calorie was defined as the unit of heat required to raise 1 gram of
water 1°C.
To apply this concept to foods like sandwiches, scientists used to set food on fire
(really!) and then gauge how well the flaming sample warmed a water bath. The
warmer the water, the more calories the food contained. (Today, a food’s calorie
count is estimated from its carbohydrate, protein, and fat content.) In the calorie’s leap
to nutrition, its definition evolved. The calorie we now see cited on nutrition labels is
the amount of heat required to raise 1 kilogram of water by 1°C.
Here’s the problem: Your body isn’t a steam engine. Instead of heat, it runs on
chemical energy, fueled by the oxidation of carbohydrates, fats, and protein that occurs
in your cells’ mitochondria. “You could say mitochondria are like small power
plants,” says Maciej Buchowski, PhD, a research professor of medicine at Vanderbilt
University Medical Center. “Instead of one central plant, you have several billion, so
it’s more efficient.”
YOUR MOVE > Track carbohydrates, fats, and protein—not just calories—when
you’re evaluating foods.
All Calories Are Created Equal
NOT EXACTLY
Our fuel comes from three sources: protein, carbohydrates, and fats. “They’re handled
by the body differently,” says Alan Aragon, a Men’s Health nutrition advisor. So that
old “calories in, calories out” formula can be misleading, he says. “Carbohydrates,
protein, and fats have different effects on the equation.”
Example: For every 100 carbohydrate calories you consume, your body expends 5
to 10 to digest it. With fats, you expend slightly less (although thin people seem to
break down more fat than heavy people do). The calorie-burning champion is protein:
For every 100 protein calories you consume, your body needs 20 to 30 for digestion,
Buchowski says. Carbohydrates and fats give up their calories easily: They’re built to
supply quick energy. In effect, carbs and fats yield more usable energy than protein
does.
YOUR MOVE > If you want to lose weight, make protein a priority at every meal.
A Calorie Ingested Is a Calorie Digested
IT’S NOT THAT SIMPLE
Just because the food is swallowed doesn’t mean it will be digested. It passes through
your stomach and then reaches your small intestine, which slurps up all the nutrients it
can through its spongy walls. But 5 to 10 percent of calories slide through unabsorbed.
Fat digestion is relatively efficient—fats easily enter your intestinal walls. As for
protein, animal sources are more digestible than plant sources, so a top sirloin’s
protein will be absorbed better than tofu’s. Different carbs are processed at different
rates, too: Glucose and starch are rapidly absorbed, while fiber dawdles in the
digestive tract. In fact, the insoluble fiber in some complex carbs, such as that in
vegetables and whole grains, tends to block the absorption of other calories. A study
in the Journal of Nutrition found that a high-fiber diet leaves roughly twice as many
calories undigested as a low-fiber diet does. And fewer calories means less flab.
YOUR MOVE > Maximize fiber intake by increasing fruit and vegetable
consumption and by loading your pantry with whole-grain staples like bread,
cereal, brown rice, and quinoa.
Exercise Burns Most of Our Calories
NOT EVEN CLOSE
Even the most fanatical fitness nuts burn no more than 30 percent of their daily
calories at the gym. Most of your calories are burned to maintain your body’s constant
simmer, fueling the automated processes that keep you alive. If you want to burn fuel,
hit the gas in your everyday activities. “Some 60 to 70 percent of our total caloric
expenditure goes toward normal bodily functions,” says Wanda Howell, PhD, a
professor of nutritional sciences at the University of Arizona. This includes replacing
old tissue, transporting oxygen, mending shaving wounds, and so on. NEAT, or
nonexercise activity thermogenesis, consists of the countless daily motions you make
outside the gym—the calories you burn while making breakfast, window shopping, or
chasing the bus. Brandon Alderman, PhD, director of the exercise psychophysiology
lab at Rutgers University, says emerging evidence suggests that “a conscious effort to
spend more time on your feet might net a greater calorie burn than 30 minutes of daily
exercise.”
YOUR MOVE > Take frequent breaks from your desk (and couch) to move your
body and burn bonus calories.
Low-Calorie Foods Help You Lose Weight
NOT ALWAYS
Processed low-calorie foods can be weak allies in the weight-loss war. Take sugar-
free foods, for example. Omitting sugar is perhaps the easiest way to cut calories. But
food manufacturers generally replace those sugars with calorie-free sweeteners, such
as sucralose or aspartame. And artificial sweeteners can backfire. One University of
Texas study found that consuming as few as three diet sodas a week increases a
person’s risk of obesity by more than 40 percent. And in a 2008 Purdue University
study, rats that ate artificially sweetened yogurt took in more calories at subsequent
meals, resulting in more flab. The theory is that the promise of sugar—without the
caloric payoff—may actually lead to overeating. “Too many people are counting
calories instead of focusing on the content of food,” says Alderman. “This just misses
the boat.”
YOUR MOVE > Avoid artificial sweeteners and load up your plate with the bona
fide low-calorie saviors: fruits and vegetables.
—Additional reporting by Men’s Health
One of the reasons why Italians eat so well is that every last
one of them believes it is their fundamental right to walk out
of the market with the very best ingredients. They won’t
settle for a wrinkled eggplant, a withering artichoke, or an
apple that tastes like Styrofoam. And neither should you.
Problem is, finding the best, ripest, most jaw-droppingly tasty fruits and vegetables
isn’t as intuitive as you might think. It’s a task that requires the attention of all five
senses in order to pick up on the subtleties and nuances behind ultimate ripeness and
utmost quality.
Regardless of what you’re shopping for, start with these three rules.
1. BEAUTIFUL DOESN’T MEAN DELICIOUS.
Sub-par conventional produce is bred to look waxy, glistening, and perfectly
symmetrical, while prime fruits and vegetables are often irregularly shaped, with
slight visual imperfections outside but a world of flavor waiting inside.
2. USE YOUR HANDS.
You can learn more about a fruit or vege-table from picking it up than you can from
staring it down. Heavy, sturdy fruits and vegetables with taut skin and peels are
telltale signs of freshness.
3. SHOP WITH THE SEASONS.
In the Golden Age of the American supermarket, Chilean tomatoes and South African
asparagus are an arm’s length away when our soil is blanketed in snow. Sure,
sometimes you just need a tomato, but there are three persuasive reasons to shop in
season: it’s cheaper, it’s better, and it’s better for you. So mark your calendar.
To dig even deeper in our hunt for perfect produce, we asked Aliza Green, author of
Field Guide to Produce, and Chef Ned Elliott, formerly of Portland’s Urban Farmer
restaurant, for the dirt on scoring the best of the bounty. Use the tips and tricks that
follow and you’ll bring home the best fruits and vegetables every time, just like an
Italian grandma.
Apples
PERFECT Firm and heavy for its size with smooth, matte, unbroken skin and no bruising.
The odd blemish (read: worm hole) or brown "scald" streaks do not negatively impact flavor.
PICK
The smaller the apple, the bigger the flavor wallop.
PEAK
September to May
SEASON
HANDLE
Keep apples in a plastic bag in the crisper away from vegetables. Here, they should remain
WITH
edible for several weeks.
CARE
THE
Quercetin, a flavonoid linked to better heart health, plus the soluble fiber pectin, which keeps
PAYOFF cholesterol in check.
Artichokes
PERFECT Deep green and heavyset with undamaged, tightly closed leaves.
The leaves should squeak when pinched together. One that is starting to open is past its best
PICK
days.
PEAK
March to May
SEASON
HANDLE
Store in the fridge in a plastic bag for up to 5 days.
WITH CARE
THE
A higher total antioxidant capacity than any other common vegetable, according to USDA
PAYOFF tests.
Arugula
PERFECT
Emerald green leaves that are not yellowing or limp.
PICK The smaller the leaf, the less pungent its bite.
PEAK
March to November
SEASON
HANDLE
Enclose roots in a damp paper towel and place the leaves in a plastic bag. Store in the fridge
WITH
for 2 to 3 days.
CARE
THE
Vitamin K, which may improve insulin sensitivity, offering protection against diabetes.
PAYOFF
Asparagus
PERFECT
Vibrant green spears with tight purple-tinged buds.
PICK Avoid spears that are fading in color or wilting. Thinner spears are sweeter and more tender.
PEAK
March to June
SEASON
HANDLE
Trim the woody ends and stand the stalks upright in a small amount of water in a tall container.
WITH
Cover the tops with a plastic bag and cook within a few days.
CARE
THE
Folate, a B vitamin that protects the heart by helping to reduce inflammation.
PAYOFF
Avocados
PERFECT
Firm to the touch without any sunken, mushy spots.
PICK They should not rattle when shaken—a sign the pit has pulled away from the flesh.
PEAK
Year-round
SEASON
HANDLE
To ripen, place avocados in a paper bag and store at room temperature for 2 to 4 days. To speed
WITH
up this process, add an apple to the bag, which emits ripening ethylene gas.
CARE
THE
Plenty of cholesterol-lowering monounsaturated fat.
PAYOFF
Bananas
PERFECT Ripe bananas have uniform yellow skins or small brown freckles indicating
they are at their sweetest.
PICK
Avoid any with evident bruising or split skins.
PEAK
Year-round
SEASON
HANDLE
Store unripe bananas on the counter, away from direct heat and sunlight (speed things
WITH CARE up by placing green bananas in an open paper bag). Once ripened, refrigerate.
Vitamin B6, which helps prevent cognitive decline, according to scientists at the
THE PAYOFF
USDA.
Beets
PERFECT Smooth, deep-red surface that's unyielding when pressed.
Smaller roots are sweeter and more tender. Attached greens should be deep green and not
PICK
withered.
PEAK
June to October
SEASON
HANDLE
Remove the leaves (which are great sautéed in olive oil) and store in a plastic bag in the fridge
WITH
for no more than 2 days. The beets will last in the crisper for up to 2 weeks.
CARE
THE
Nitrate, which may help lower blood pressure.
PAYOFF
Bell Peppers
PERFECT
Lots of heft for their size with a brightly colored, wrinkle-free exterior.
PICK The stems should be a lively green.
PEAK
July to December
SEASON
HANDLE
WITH Refrigerate in the crisper for up to 2 weeks.
CARE
THE
All bell peppers are loaded with antioxidants, especially vitamin C. Red peppers lead the pack,
PAYOFF with nearly three times the amount of vitamin C found in oranges.
Blueberries
PERFECT Plump, uniform indigo berries with taut skin and a dull white frost.
Check the bottom of the container for juice stains indicating berries have been crushed.
PICK
Those with a red or green tinge will never fully ripen.
PEAK
June to August
SEASON
HANDLE
Transfer, unwashed, to an airtight container and refrigerate for 5 to 7 days. Blueberries
WITH CARE spoil quickly if left at room temperature.
More disease-fighting antioxidants (especially in wild berries) than most commonly
THE PAYOFF
consumed fruits, according to Cornell University researchers.
Broccoli
PERFECT Rigid stems with tightly formed floret clusters that are deep green or tinged
purple.
PICK
Pass on any with yellowing heads—they will inevitably be more bitter.
PEAK
October to May
SEASON
HANDLE
Place in a plastic bag and store in the refrigerator for up to 1 week.
WITH CARE
THE Sulforaphane, which activates enzymes that seek out and destroy cancerous cells.
PAYOFF
Brussels Sprouts
Compact, tight, and unshriveled heads that are vibrant green and feel overweight for
PERFECT
their size.
PICK Select ones of similar size for ease of cooking, knowing that smaller sprouts pack sweeter
flavor.
PEAK
October to November
SEASON
HANDLE
WITH Place in a plastic bag and store in the refrigerator for up to 1 week.
CARE
THE
Nitrogen compounds called indoles, which have cancer-protecting efficacy.
PAYOFF
Cabbage
PERFECT
Tightly packed, crisp, deeply hued leaves free of blemishes.
PICK Should feel dense when lifted; it's best that the stem not have any cracks at its base.
PEAK
Year-round
SEASON
HANDLE
Tightly enclose cabbage in a plastic bag and store in the fridge for up to 10 days.
WITH CARE
THE PAYOFF More than half your vitamin K requirement in just 1 cup.
Cantaloupe
The stem end should have a smooth indentation.
PERFECT
Look for a sweet aroma, slightly oval shape, and a good coverage of netting. The blossom end
PICK should give slightly to pressure. Avoid those with soft spots—an indication of an overripe
melon.
PEAK
May to September
SEASON
HANDLE
Ripe cantaloupes should be stored in plastic in the fridge for up to 5 days, after which they
WITH
begin to lose flavor.
CARE
THE
Loads of vitamin C, which may offer protection against having a stroke.
PAYOFF
Carrots
PERFECT Smooth and firm with bright orange color.
Avoid those that are bendable or cracked at the base, or that have patches of frosty white
PICK
on their skin. Bunches with bright green tops still in place are your freshest choice.
PEAK
Year-round
SEASON
HANDLE
Store carrots with the greens removed in the crisper in a plastic bag for up to 3 weeks.
WITH CARE
THE
Beta-carotene, the source of vitamin A, which helps fight off infections.
PAYOFF
Cauliflower
PERFECT
Ivory white and compact florets with no dark spotting on them or the leaves.
PICK
The leaves should be verdant and perky.
PEAK
September to November
SEASON
HANDLE
Refrigerate, unwashed, in a plastic bag for up to 1 week. If light brown spots develop on the
WITH
florets, shave off with a paring knife before cooking.
CARE
THE
Detoxifying compounds called isothiocyanates, which offer protection against aggressive
PAYOFF forms of prostate cancer.
Celery
PERFECT Solid, tight stalks with only a few, if any, cracks and vivid green, not yellowing
leaves.
PICK
The darker the celery, the stronger the flavor.
PEAK
Year-round
SEASON
HANDLE
Sturdy celery can be stored in the fridge in a plastic bag for 2 weeks.
WITH CARE
THE
Luteolin, a flavonoid linked to reduced brain inflammation, a risk factor for Alzheimer's.
PAYOFF
Eggplant
PERFECT Good weight to them with tight, shiny, wrinkle-free skin.
When they're pressed, look for them to be springy, not spongy. The stem and cap should be
PICK
forest green, not browning
PEAK
August to September
SEASON
HANDLE
Store eggplants in a cool location (not the fridge) for 3 to 5 days. Eggplants are quite sensitive
WITH to the cold.
CARE
THE
Chlorogenic acid, a phenol antioxidant that scavenges disease-causing free radicals.
PAYOFF
Fennel
PERFECT Bulbs should be uniform in color, with no browning and a clean, fragrant aroma.
Smaller bulbs have a sweeter flavor similar to licorice. Leave bulbs with wilted tops, called
PICK
fronds, behind.
PEAK
Year-round
SEASON
HANDLE
Separate the greens and bulbs and keep each, unwashed, in plastic bags in the refrigerator for 3
WITH
to 5 days. Wilted fennel can be revived in ice water.
CARE
THE
Anethole, a phytonutrient that may lessen inflammation and cancer risk.
PAYOFF
Figs
PERFECT
Plump with deeply rich color; soft but not mushy to the touch.
PICK Avoid those with bruises or a sour odor.
PEAK
July to September
SEASON
HANDLE
Place fresh figs on a plate lined with a paper towel and eat them as they ripen. They bruise
WITH
easily, so gentle handling is prudent. They also ripen quickly, so eat within a few days.
CARE
THE
Phytosterols, which help keep cholesterol levels in check.
PAYOFF
Garlic
PERFECT The bulb should feel heavy for its size, with tightly closed cloves in the bulb that
remain firm when gently pressed.
PICK
The skin can be pure white or have purple-tinged stripes and should be tight fitting.
PEAK
Year-round
SEASON
HANDLE
WITH Place bulbs in a cool, dark, well-ventilated location for up to 1 month.
CARE
THE
The cancer-fighting compound allicin, which can cut down Helicobacter pylori—the bacteria
PAYOFF strain responsible for the development of stomach ulcers.
Grapefruit
Opt for a heavy fruit (a sign of juiciness) with thin skin that is a tad responsive to a
PERFECT
squeeze.
PICK Small imperfections in color and skin surface are not detrimental to the sweet-tart flavor.
Yet, avoid any that are very rough or have soft spots. The same criteria apply for oranges.
PEAK
October to June
SEASON
HANDLE
Store refrigerated for 2 to 3 weeks.
WITH CARE
THE
The anticancer phytonutrient lycopene and 120 percent of daily vitamin C needs in 1 cup.
PAYOFF
Grapes
Plump, wrinkle free, and firmly attached to the stems.
PERFECT
There should be no browning at the stem connection, but a silvery white powder ("bloom")
PICK keeps grapes, especially darker ones, fresher longer. Green grapes with a yellowish hue
are the ripest and sweetest.
PEAK
June to December
SEASON
HANDLE
Loosely store, unwashed, in a shallow bowl in the fridge for up to 1 week.
WITH CARE
Resveratrol, a potent antioxidant in red/purple grapes that offers protection against
THE PAYOFF
cardiovascular disease.
Green Beans
PERFECT
Vibrant, smooth surface without any visible withering.
PICK They should "snap" when gently bent and appear moist on the inside.
PEAK
April to October
SEASON
HANDLE
Refrigerate, unwashed, in an unsealed bag for up to 1 week.
WITH CARE
THE
Fiber (4 grams in 1 cup), which can reduce all-cause mortality, according to Dutch
PAYOFF researchers.
Kale
PERFECT
Dark blue-green color with moist, jaunty leaves.
PICK The smaller the leaves, the more tender the kale. Avoid wilted foliage with discolored spots.
PEAK
Year-round
SEASON
HANDLE
WITH Peppery kale is best kept in the fridge tightly wrapped in a plastic bag pierced for aeration,
where it will last 3 to 4 days.
CARE
THE
Lutein, an antioxidant in the retina that protects against vision loss.
PAYOFF
Kiwi
PERFECT
A ready-to-devour kiwi will be slightly yielding to the touch.
PICK Steer clear of those that are mushy, wrinkled, or bruised with an "off" smell.
PEAK
June to August
SEASON
HANDLE
Store at room temperature to ripen. To quicken the process, place in a paper bag with an apple.
WITH
Once ripened, place in the fridge in a plastic bag for up to 1 week.
CARE
THE
Only 56 calories for a large kiwi and 20 percent more of the antioxidant vitamin C than an
PAYOFF orange.
Leeks
PERFECT Green, crisp tops with unblemished white root ends.
Gravitate toward small- to medium-size leeks, which are less woody and tough than larger ones.
PICK
Those with spotted or yellowing leaves should be ignored.
PEAK
Year-round
SEASON
HANDLE
WITH Stored loosely wrapped in plastic in the fridge, they'll keep fresh for a week.
CARE
THE
Good amounts of eye-protecting lutein, manganese, and vitamins A, C, and K.
PAYOFF
Lemons/ Limes
Brightly colored, well-shaped with smooth, thin skin.
PERFECT
They should feel sturdy but give ever so slightly when squeezed. Small brown splotches on
PICK limes do not affect flavor (although they are a sign of deterioration and those with splotches
should be consumed first).
PEAK
Lemons, year-round; limes, May to October
SEASON
HANDLE
Store at room temperature, in a dark location, for about 1 week or refrigerate for up to 2
WITH
weeks.
CARE
THE
Phytonutrient liminoids, which appear to have anticancer, antiviral properties.
PAYOFF
Lettuce:
Romaine
PERFECT The ideal Caesar salad staple has crisp leaves that are free of browning edges and
rust spots.
PICK
The interior leaves are paler in color with more delicate flavor.
PEAK
Year-round
SEASON
HANDLE
WITH Refrigerate romaine for 5 to 7 days in a plastic bag.
CARE
THE
Vitamin K, which is needed for blood clotting and bone health.
PAYOFF
Mangoes
Mangoes to be eaten shortly after purchase should have red skin with splotches
PERFECT
of yellow, and the soft flesh should give with gentle pressure.
PICK Mangoes for later use will be firmer with a tight skin, a duller color, and green near the
stem.
PEAK
April to August
SEASON
HANDLE
Ripen at room temperature until fragrant and giving. Ripe mangoes can be stored in the
WITH CARE fridge for up to 5 days.
THE PAYOFF A good showing of vitamins A, B6, and C, plus fiber.
Mushrooms:
Cremini
PERFECT
Tightly closed, firm caps that are not slimy or riddled with dark soft spots.
PICK Open caps with visible gills indicate consumption should be a priority.
PEAK
November to April
SEASON
HANDLE
Place meaty mushrooms on a flat surface, cover with a damp paper towel, and refrigerate for
WITH
3 to 5 days.
CARE
THE
Immune-boosting, tumor-suppressing, complex-carbohydrate polysaccharides.
PAYOFF
Onions
PERFECT
Nicely shaped with no swelling at the neck and dry, crisp outer skin.
PICK Lackluster onions have soft spots, green sprouts, or dark patches.
PEAK
Year-round
SEASON
HANDLE
Keep onions in a cool, dark location away from potatoes for 3 to 4 weeks.
WITH CARE
THE
GPCS, a peptide shown to reduce bone loss in rats, plus the cancer-fighting compound
PAYOFF quercetin.
Papayas
PERFECT Beginning to turn yellow and somewhat-yielding flesh when lightly squeezed.
Avoid papayas that are awash in green, have dark spots, or are shriveled. Blotchy papayas often
PICK
have the most flavor.
PEAK
Year-round
SEASON
HANDLE
Once ripe, eat immediately or refrigerate for up to 3 days. Unripe, greener papayas should be
WITH
ripened at room temperature in a dark setting until yellow blotches appear.
CARE
THE
A complete nutritional package, including plenty of fiber and vitamins C, A, E, and K.
PAYOFF
Peaches
PERFECT Fruity aroma with a background color that is a yellow or a warm cream color.
Those destined for immediate consumption yield to gentle pressure along their seams without
PICK
being too soft. For future intake, opt for those that are firm but not rock hard.
PEAK
June to September
SEASON
HANDLE
Store unripe peaches at room temperature open to air. Once ripe, transfer to the refrigerator
WITH
and consume within 2 to 3 days.
CARE
THE
Vitamin C, the antioxidant beta-carotene, fiber, and potassium.
PAYOFF
Pears
PERFECT Pleasant fragrance with some softness at the stem end.
The skin should be free of bruises, but some brown discoloration (russeting) is fine. Firmer pears
PICK
are preferable for cooking use.
PEAK
August to February
SEASON
HANDLE
Ripen at room temperature in a loosely closed brown paper bag. Refrigerate once they're ripe
WITH
and consume within a couple days.
CARE
THE
Belly-busting fiber and vitamin C—as long as you eat them with the skin on.
PAYOFF
Pineapple
PERFECT Look for vibrant green leaves with a bit of softness and a sweet, fragrant aroma from
the stem end.
PICK
Avoid spongy fruit with brown leaves and/or a fermented odor.
PEAK
March to July
SEASON
HANDLE
Keep a pineapple with a weak aroma at room temperature for 2 to 3 days until it softens slightly.
WITH
Then refrigerate for up to 5 days.
CARE
THE
Bromelain, an enzyme with potent anti-inflammatory powers.
PAYOFF
Pomegranates
PERFECT Pick pomegranates that are weighty for their size with glossy, taut, uncracked skin
that is deep red.
PICK
Gently press the crown end—if a powdery cloud emanates, the fruit is past its prime.
PEAK
August to December
SEASON
HANDLE
Stored in a cool, dry location, pomegranates keep fresh for several weeks (up to 2 months in
WITH
the fridge).
CARE
THE
Hefty amounts of antioxidants shown to improve sperm quality, thus boosting fertility.
PAYOFF
Potatoes:
Sweet or White
PERFECT
Unyielding, with smooth undamaged skin.
PICK Avoid if bruised, cracked, or green tinged. Loose spuds tend to be better quality than bagged.
PEAK
Sweet, September to December; white, year-round
SEASON
HANDLE
Outside of the fridge, in a cool, dark place separated from onions, white potatoes will last for
WITH
months. Sweet potatoes, however, should be used within a week.
CARE
THE
Potassium, which may help preserve muscle mass as we age.
PAYOFF
Raspberries
PERFECT Plump and dry, with good shape and intense, uniform color.
Examine the container carefully for mold or juice stains at the bottom. Raspberries with hulls
PICK
attached are a sign of underripe, overly tart berries.
PEAK
May to November
SEASON
HANDLE
WITH Place highly perishable raspberries, unwashed, on a paper towel in a single layer. Cover with
a damp paper towel and refrigerate for no more than 2 to 3 days.
CARE
THE
More fiber (8 grams per cup) than any other commonly consumed berry. Plus, the anticancer
PAYOFF chemical ellagic acid.
Spinach
PERFECT Opt for bunches with leaves that are crisp and verdant green, with no spots,
yellowing, or limpness.
PICK
Thin stems are best, as thick ones are a sign of more bitter, overgrown leaves.
PEAK
March to May
SEASON
HANDLE
WITH Pack unwashed spinach bunches loosely in plastic bags and store in the fridge for 3 to 4 days.
CARE
THE
Chromium, which is involved in carbohydrate and fat metabolism and may reduce hunger and
PAYOFF food intake.
Squash:
Butternut
Should feel dense for its size with a rind that is smooth, hard, uniformly tan, and free of
PERFECT
splits.
PICK Being able to easily push a fingernail into the rind or scrape bits off indicates an immature, less
flavorful squash.
PEAK
September to November
SEASON
HANDLE
Butternut should be stored outside the fridge in a cool, well-ventilated, dark place, where it will
WITH
stay edible for up to 3 months.
CARE
THE
Huge amount of vitamin A to ramp up your immune system.
PAYOFF
Strawberries
Seek out unblemished berries with a bright red color that extends all the way to the
PERFECT
stem.
PICK Good berries should have a strong fruity smell and be neither soft and mushy nor hard and
firm. Smaller strawberries often have more flavor than the oversized megamart versions.
PEAK
June to August
SEASON
HANDLE
Place unwashed strawberries in a single layer on a paper towel in a covered container. They
WITH
will last for 2 to 3 days in the fridge.
CARE
THE
The most vitamin C of any of the commonly consumed berries.
PAYOFF
Tomatoes
Look for heavy tomatoes that are rich in color and free of wrinkles, cracks, or
PERFECT bruises.
They should have some give, unlike the rock-solid ones bred for transport. Too soft, though,
PICK
and the tomato is likely overripe. Off-season, select smaller types like Roma and cherry
tomatoes.
PEAK
May to August
SEASON
HANDLE
Never store tomatoes in the fridge; the cool temps destroy flavor and texture. Keep them
WITH CARE at room temperature out of direct sunlight for up to 1 week.
THE
Lycopene, a carotenoid antioxidant that helps fend off prostate cancer.
PAYOFF
Watermelon
Dense, symmetrical melons that are free of cuts and sunken areas.
PERFECT The rind should appear dull, not shiny, with a rounded, creamy-yellow underside that shows
where ground ripening took place. A slap should produce a hollow thump.
PICK
PEAK
May to August
SEASON
HANDLE
Store whole in the fridge for up to 1 week. The cold prevents the flesh from drying out and
WITH CARE turning fibrous.
THE
Citrulline, an amino acid that's converted to arginine, which relaxes blood vessels, thus
PAYOFF improving blood flow.
Zucchini
PERFECT Purchase heavy, tender zucchini with unblemished deep-green skins that are adorned
with faint gold specks or strips.
PICK
Smaller zucchini are sweeter and more flavorful.
PEAK
June to August
SEASON
HANDLE
WITH Refrigerate in the crisper in a plastic bag for up to 5 days.
CARE
THE
Riboflavin, a B vitamin needed for red blood cell production and for converting carbohydrates to
PAYOFF energy.
Is organic worth the extra cost?
The short answer is yes, but it’s complicated. As anyone
who’s been to Whole Foods (endearingly nicknamed Whole
Paycheck by detractors and fans alike) can tell you, organic
products cost more—according to a 2006 study in the
Journal of Food Science, an average of 10 percent to 40
percent more for typical items. And while a thinner wallet is a
small price to pay for protecting yourself from pesticides and
fertilizers, some organic food is almost nutritionally identical
to its conventional counterpart.
Take, for example, an onion: According to an extensive analysis by the Environmental
Working Group, it’s got the lowest pesticide load of all the 45 fruits and vegetables
they tested. Also on the produce honor roll are avocados and asparagus. Really torn
on whether or not to spend your hard-earned cash on organic? To see how your
favorite fruit fares under the pressures of industrial agriculture, check out the table to
the right.
IS ORGANIC BETTER FOR ME?
Yes and no. For every study that says organic food has higher concentrations of
nutrients, there’s another one that denies it. Researchers at the University of California
at Davis found that organic kiwis had substantially more disease-fighting polyphenols
than conventionally grown kiwis. Problem is, the same team of researchers found the
opposite to be true of organic tomatoes—that organically grown tomatoes may have
lower levels of antioxidants.
IS ORGANIC BETTER FOR THE EARTH?
In many respects, this may be the biggest reason to go organic. In fact, the certification
criteria of the National Organic Standards Board specifically outline that organic food
must be grown with methods that promote biodiversity, minimize pollution, and use
cultural, biological, and mechanical methods of agriculture in place of synthetic
materials. This goes beyond cutting out pesticides and fertilizers that can be harmful to
people and animals; it involves methods that actually improve the soil—for those
agrophiles out there, this means using cover crops, manure, and crop rotations to
fertilize; grazing animals on mixed forage pastures; using renewable resources; and
conserving soil and water.
But there are two sides to that coin. Researchers at the University of Alberta found
that the environmental cost of greenhouse gas emitted to transport organically grown
produce was comparable to the environmental cost to transport conventional fruit and
vegetables. Your best bet: Head to the farmers’ market (find one in your area at
ams.usda.gov/farmersmarkets). While smaller farms don’t always have the means to
obtain official organic certification, you’ll often find, after chatting with the farmers,
that they use sustainable, healthy, environmentally friendly growing and transporting
methods that are as good for the planet as they are for your palate.
ARE ORGANIC PACKAGED FOODS BETTER FOR
ME?
When it comes to packaged and processed foods, “organic” does not equal “healthy.”
As Michael Pollan quips in his “eater’s manifesto,” In Defense of Food, “Organic
Oreos are not a health food”—they’re still heavily processed cookies filled with fat
and sugar, and your body metabolizes organic fat and sugar the same way it does
conventional. In fact, some clever companies use organic as a marketing smoke
screen, only to load up a cup of yogurt or a box of crackers with unhealthy amounts of
organic high-fructose corn syrup (yes, HFCS made from organic corn fits under the
FDA guidelines for organic).
DOES ORGANIC TASTE BETTER?
This is perhaps the most important question to discerning cooks the country over. Most
chefs and organic enthusiasts would undoubtedly say so, but there is little research to
back that up thus far. Part of the problem is the vast array of quality within the organic
subset; while an heirloom tomato grown 10 miles from your house by a local farmer
may be transcendent, an organic Roma tomato shipped in from China could leave a lot
to desire. Your best bet is to find a store or a local farmer with reliably delicious
products and stick to it.
Should You Splurge on Organic Fruit?
KNOW WHICH PRODUCE IS HARDEST HIT BY PESTICIDES
Sometimes the extra trip to the farmers’ market is worth it.
That’s because buying organic produce can help you avoid
pesticides, which may be more prevalent than you think. Case
in point: The Environmental Working Group recently
released its list of the pesticide levels of common fruits,
ranked from 1 (lowest pesticide load) to 100 (highest load).
The rankings, based on nearly 43,000 tests for pesticides
conducted by the USDA, are surprising. Take a look:
*Environmental Working Group score based on pesticide load
The 21st–Century Produce Aisle
THE LATEST IN VALUE-ADDED PRODUCE
Far from Frankenfoods, these natural crossbreeds of
traditional fruits and vegetables represent the finest in genetic
ingenuity. Find these brighter, more nutritious hybrids in a
grocery store or farmers’ market near you.
A CROSSBREED OF PLUMS AND APRICOTS
So sweet yet so good for you. They pack a punch of vision-protecting vitamin A.
A BROWN HYBRID FROM A MIX OF WILD VARIETIES
A juicier, richer flavor than typical tomatoes. They also have double the fiber to help keep
blood sugar stable.
A WHITE VARIETY MIXED WITH AN ORANGE-TINTED ONE FROM CANADA
It's creamier, more tender, and bursting with cancer- fighting beta-carotene.
A HYBRID OF BROCCOLI AND CHINESE KALE
It has a peppery sweet edge that isn't overly bitter. Four stalks boost immunity with 65 percent
of your day's vitamin C.
BRED FROM HEIRLOOM CORN SEEDS
Good ol' Midwestern sweet corn raised to have high levels of anthocyanin, a red-hued
flavonoid that helps fight disease.
KALEIDOSCOPIC CARROTS FROM HEIRLOOM YELLOW, PURPLE, AND RED SEEDS
They're sweeter than the classic. Yellow heaps eye-healthy lutein, while red and purple add
cancer-fighting lycopene.
Crack the Color Code
HERE ARE THE GUIDELINES, COURTESY OF THE USDA
The pigment of produce can provide you with information
about its
Printed from https://recipe.bluelayer.org/recipe/66331/vietnamese-pork-salad