I grew up on a cotton farm in West Texas and there was always a little extra room in the field for a patch of black-eyed peas or corn. My mother also had a large garden outside the back door of our house, so fresh okra, tomatoes, cucumbers and peppers were a regular part of our summer meals. We had a large apricot tree that produced delicious fruit for snacks, cobblers or jam, as well as backyard shade for those hot summer days.
When the black-eyed peas were mature, we always had an annual family event to remember. My grandmother would show up before “sun-up” to head to the field and begin pickin’ peas. The hand shelling ensued by everyone present with enough dexterity to open a pod and shell the peas. Even my sons have remembrances of their shelling experiences as kids! The shelling was followed with a fresh pot of cooked black-eyed peas in my mother’s kitchen for lunch, usually served with homemade cornbread and fresh fruit such as cantaloupe. Then more shelling…peas were canned or frozen for use all through the year!
There’s nothing quite like the bounty and selection of fresh fruits and vegetables in summer, whether you grow a garden or purchase them at your local supermarket. Without a doubt, the produce department is home to many of the most nutritious products found in our stores. As long as we eat these fresh or prepare/serve them in a healthful manner, the nutritional quality is superb!
Produce in general ranges from 24 to 100 with the median score being 94. Ranges for fresh fruit are 24 to 100 and fresh vegetables are 81 to 100. The median score is the middle score within a range of scores. In other words, 50 percent of scores fall above and 50 percent of scores fall below the median score. Since half of all scores fall above 94, it is quite easy to choose nutrition winners in this category. Remember, the higher the score, the better the nutrition.
Since the NuVal™ scores are based on amount of beneficial nutrients per calories in a single serving, the majority of produce is very nutrient dense. It tends to have a high concentration of vitamins, minerals, antioxidants and fiber in particular. At the same time, calories are low. Some examples of produce scoring 100 include asparagus, fresh basil, broccoli, butternut squash, cauliflower, poblano peppers, red cabbage, kiwi, oranges and strawberries.
Lower scoring produce items are less packed with nutrients (as in the case of iceberg lettuce) or higher in calories for the nutrients it contains (as in the case of passion fruit). Iceberg lettuce scores 82, whereas leaf lettuce, romaine lettuce and spinach score 100. This is consistent with nutritional advice to choose darker/brighter colors for your health.
Although it is difficult to lose nutritionally in the produce department, there are some ways that you can trade up for health. Which product has the highest score? After you decide, click on the items to see scores
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COCONUTS: Why do coconuts have such a low score? Recently, you may have heard conflicting information about coconut oils. Coconuts contain saturated fat, the type of fat known to increase risk of heart disease. At this time, the consensus of well established health organizations is that all saturated fats should be limited, regardless of the source. Coconut can still be enjoyed in moderation because of the amount of saturated fat it contains.
Small amounts of coconut can be added to muffins, salads, cookies or fruit salsas.
We encourage you to go to www.unitedtexas.com/nuval to learn more.