Week 9 of Healthy Food: Cauliflower

This week we're featuring cauliflower for your health. It's high in Vitamin C, is a good antioxidant, and contains other carotenoids like beta-carotene that help reduce the risk of cancer and cardiovascular diseases. Rich in Vitamin K, cauliflower has been shown to reduce inflammation, and the dietary fiber found in this vegetable helps regulate the digestive system. If you're into Weight Watchers, you've found a zero points food! It's so low in calories that you can eat all you want, and you don't even have to count cauliflower!
Of course, cauliflower can be eaten raw, but there are various ways to cook it as well. Many people boil or steam the cauliflower, but overcooking it causes it to become mushy and a bit smelly. It seems to work better and bring out the nutrients a bit more if you saute' or microwave the cauliflower just until it's tender. Recently I found a terrific way to prepare cauliflower: Make Cauliflower Poppers! Just mix small pieces with olive oil, salt, and pepper, and bake about an hour until the pieces are nicely browned. Even the kids will love this snack or side dish. You can experiment with the seasonings by trying chili powder, cumin, or a little garlic powder. You're sure to find a flavor that suits you...And this time it's ok to eat the whole batch!
To share our Healthy Food of the Week, pop right over to Daisy Mae's Market at Findlay Market to pick up your free cauliflower with your $15 purchase (2/28/12–3/2/12).

Week 8 of Healthy Food: The Grapefruit

Grapefruit is another of those favorite citrus fruits with loads of health benefits and particularly high in Vitamin C. Many studies show that Vitamin C supports the immune system, and it can help fight off those nasty winter colds. Grapefruit is also high in fiber and can help regulate the digestive system.
If you prefer the Ruby Red grapefruit, you're in luck. The red or pink color is caused by lycopene that can help fight oxygen-free radicals that damage cells. Several studies show that lycopene-rich foods can help reduce the risk of prostate, colon, and lung cancer. Grapefruit and grapefruit juice have also been shown in some studies to reduce the risk of calcium oxalate kidney stones. Other research shows evidence that grapefruit may help lower cholesterol. (A word of warning, however, if you take certain medications: Grapefruit and grapefruit juice can interfere with the liver's ability to metabolize cholesterol-lowering medications. Check with your doctor.)
It's easy to either squeeze the grapefruit for juice or to take a serrated knife and just section the grapefruit to eat. But how about adding a little something extra to your breakfast? Try broiling the grapefruit next time for a little added treat. Or if you're REALLY looking for a treat, try a Grapefruit Margarita (just maybe not for breakfast!).
Speaking of treats, we've got one for you this week at Daisy Mae's Market at Findlay Market. With your $15 purchase from 2/21/12–2/24/12, you'll receive 2 free grapefruit. 

Week 7 of Our 12 Weeks of Healthy Food: The Apple

An apple a day keeps the doctor away so it's fitting that we feature apples among our healthy foods. There are over 7000 varieties of apples in the world, and it seems there is something for everyone. Different colors, different textures, different sizes, sweet or tart...there's an apple for every preference and every cooking need.
The health benefits of apples have been well-documented. High in Vitamin C and fiber, apples have been shown to reduce LDL (bad) cholesterol and aid in diabetes management, build strong bones, reduce asthma attacks, and delay the onset of Alzheimer's disease. Apples have also been shown to aid in weight loss...In one study, researchers showed that those who ate an apple shortly before a meal, ate 15% less at the meal and, thus, were able to lose weight. And, of course, an apple also serves as nature's toothbrush...aiding in keeping teeth clean and gums healthy.
Apples are a ready-to-eat food...so handy to pack in a lunch or take in the car. But, apples are also great in homemade applesauce, in salads, or baked in a variety of recipes. Here's a recipe from Allrecipes.com for Simple Baked Apples that's sure to please everyone in the family.
As part of our 12 Weeks of Healthy Food and as a special treat from Daisy Mae's Market, spend $15 at our Findlay Market location this week (2/14/12–2/17/12) and we'll toss in some free apples---just for the health of it!

Kale to the Chief!

Week 6 of our 12 Weeks of Healthy Food brings us to kale. I think kale is one of those vegetables you either love or hate. If you love kale, you probably always prepare it the same way just because that's the way your family has always done it. Although kale can be eaten raw, roasted, or fried, the simplest method of steaming kale seems to produce the most health benefits. However you decide to prepare kale, it's worth it to your health to include kale in your diet.
Kale is packed with good nutrition. Its rich phytochemical content and 95 different flavonoids (plant nutrients) put kale at the top of the chart for antioxidants and anti-inflammatory foods. Kale shows evidence of lowering the risk of bladder, breast, colon, ovarian, and prostate cancer, and kale also seems to promote eye health and protect against cataracts. It is high in calcium, Vitamin K, Vitamin A, and Vitamin C, and is also a good source of dietary fiber.
But you say, "I have picky eaters in the family who won't eat green stuff!" Well, I have just the suggestion for you. Offer them Kale Chips! This Crispy Kale Recipe might be just the thing to get those stubborn eaters to try something different. In fact, if you shop at Daisy Mae's Market at Findlay Market this week (2/7/12–2/10/12), we'll give you some free kale with your $15 purchase so that trying something new and healthy will be good for your pocketbook, too.