Fruit and Vegetable Highlight: Spinach & Pears

Hello ladies!

This week we will be highlighting spinach and pears.  Our recipe this week will include Spinach in a delicious Healthy Lasagna Rollup.  Read on to get the highlights and the food demos :)!

Spinach 

spinach-2216967_1920

Nutrition:

  • Spinach is very rich in Vitamin A and Vitamin K1
    • Vitamin A is important for normal vision, proper functioning of the immune system, and reproduction.  Vitamin A also has a role in keeping a healthy heart, lungs, kidneys, and other organs2.
    • Vitamin K is necessary for blood clotting and the maintenance of healthy bones3.

Season: Spring & Fall4

Cooking Tips: Spinach can be eaten raw or lightly cooked through sauteing or steaming5.

Buying Tips: You want the spinach leaves to be loose and not stuck together, crisp, and a solid color5.

Storing Tips: Store spinach in an unwashed plastic bag or container that is lined with a dry paper towel5.

Pears

fruit-1534494_1920

Nutrition:

  • Pears are good sources of Vitamin C and Potassium6
    • Vitamin C has been highlighted with other vegetables several times in the past week so I’m going to skip right over all the amazing roles it has in our bodies!
    • Potassium has also frequently been highlighted with other FV so we can skip the recap this week.

Season: Winter & Fall4

Cooking Tips: Pears are great raw, roasted, sauteed, or used in baked goods8!

Buying Tips: Make sure that the pears are free of gashes and firm (to tell if they are nice and firm press down with your thumb where the stem and the top of the pear meet if it gives slightly the pear is ripe8).

Storing Tips: Put in the refrigerator, they can last 3-5 days9.

The food demonstration for this week is Healthy Lasagna Rollups10 by FitMenCook!

 

The highlighted skills for this recipe include how to chop an onion, chiffonade spinach, and dice a tomato.  Watch on to your better cooking self!

How to cut an onion11:

How to chiffonade spinach12:

How to dice a tomato13:

Happy cutting!

P.S. If you make the recipe please try to post and share on our Facebook Page!

Fabi

References: 

  1. United States Department of Agriculture.  National Nutrient Database for Standard Reference Release 28.  May 2016. Internet: https://ndb.nal.usda.gov/ndb/foods/show/3167?fgcd=&manu=&lfacet=&format=&count=&max=50&offset=&sort=default&order=asc&qlookup=spinach%2C+raw&ds=&qt=&qp=&qa=&qn=&q=&ing= (accessed September 2017).
  2. National Health Institute. Vitamin A.  June 2013.  Internet: https://ods.od.nih.gov/factsheets/VitaminA-Consumer/ (accessed 6 July 2017).
  3. National Institutes of Health. Vitamin K. April 2016. Internet: https://ods.od.nih.gov/factsheets/VitaminK-Consumer/ (accessed 6 July 2017).
  4. United States Department of Agriculture. Seasonal Produce Guide. June 2017.  Internet: https://snaped.fns.usda.gov/seasonal-produce-guide (accessed 27 June 2017)
  5. Naturally Ella. Internet: https://naturallyella.com/ingredient/broccoli/ (accessed 6 July 2017).
  6. Self Nutrition Data. Internet: http://nutritiondata.self.com/facts/fruits-and-fruit-juices/2005/2 (accessed 7 July 2017).
  7. University of Maryland Medical Center. Potassium. August 2015. Internet: http://www.umm.edu/health/medical/altmed/supplement/potassium (accessed 7 July 2017).
  8. Naturally Ella. Internet: https://naturallyella.com/ingredient/broccoli/ (accessed 6 July 2017).
  9. Food Safety. Food Keeper App. Internet: https://www.foodsafety.gov/keep/foodkeeperapp/index.html (accessed July 7 2017)
  10. Youtube.  Healthy Lasagna Rollups/Rollos de Lasana.  June 2015.  Internet: https://www.youtube.com/watch?v=d2FJI7dIGA8 (accessed September 2017)
  11. Youtube.  How To- Chop an Onion with amie Oliver’s mate Pete.  May 2010.  Internet: https://www.youtube.com/watch?v=fs8cQ_tjsF8 (accessed September 2017).
  12. Youtube.  Baby Spinach Chiffonade.  April 2011. Internet: https://www.youtube.com/watch?v=E389S8YGRGk (accessed September 2017).
  13. Youtube.  How to Dice a Tomatoe-chef.  April 2012.  Internet: https://www.youtube.com/watch?v=XTJIGGBN8l4 (accessed September 2017).

Pictures:

Header: Pixabay. Green, Plant, Food.  Internet: https://pixabay.com/en/green-plan-food-vegan-spinach-2565925/ (accessed September 2017).

Image 1: Pixabay.  Spinach Plant.  Internet: https://pixabay.com/en/spinach-plant-nutrition-eat-frisch-2216967/ (accessed September 2017).

Image 2: Pixabay. Fruit Pear. Internet: https://pixabay.com/en/fruit-pear-pear-basket-sweet-1534494/ (accessed Semptember 2017).

 

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