Herbs are commonly used to spice up foods and recipes without adding excess sugar and sodium. Herbs and spices are usually found in a cabinet together, which, in turn, makes it easier to use them in recipes together.

Here is a common list of herbs and spices:

• Freshly ground black pepper
• Cayenne pepper
• Oregano
• Cumin
• Garlic powder (not to be confused with garlic salt)
• Onion powder (not onion salt)
• Bay leaf
• Curry powder
• Thyme
• Paprika (smoked paprika is a trendy one)
• Nutmeg
• Turmeric
• Clove
• Cinnamon
• Chili powder
• Italian herb seasoning blend

When using herbs, you should be aware of the fact that dried herbs do not taste the same as when they are fresh. This is something to keep in mind when using certain herbs. Also, dry herbs and spices have a shelf life and should not be on the shelf for over a few years. You should keep your herbs and spices in airtight containers in a cool and dark pantry.

Written By: Allison Herendeen

Sources:

https://www.eatright.org/food/food-preparation/herbs-and-spices/get-to-know-your-spice-rack

Fruit is an extremely important part of maintaining a healthy diet. Grapefruits are a bitter type of citrus that typically appear dark pink on the inside. Like many fruits, grapefruit provides your body with many necessary nutrients that help maintain body functions and good health. Grapefruit is known for its high vitamin C content but is also a good source of vitamin A along with being fat-free, saturated fat-free, cholesterol-free, and sodium-free. Grapefruits typically last about one week in a room temperature setting, but, if kept in the refrigerator, they can last for 2-3 weeks!

A unique trait of grapefruit is that it has been found to burn fat and assist in weight loss. While many studies are still actively trying to discover why the fruit has this capability, some suspect that grapefruit or grapefruit juice replaces higher-calorie foods leading to increased feelings of fullness and lower calorie intakes from meals. It is suspected that the same effects can be seen by having a serving of any other fruit or vegetable prior to meals and decreasing higher calorie food intake. Since this hypothesis has yet to be fully proven, it would be safe to simply include more fruits and vegetables in your diet rather than relying on grapefruit alone. Make sure that half your plate at meals consists of fruits and vegetables.

Like many fruits, grapefruits can be eaten in a variety of ways, here are some fun ways to incorporate grapefruit into your diet!

Figs are a healthy and versatile fruit. They can be eaten in so many different ways and there are hundreds of varieties of them.  Figs are great for snacking, and they can be enjoyed either dried or fresh. Fresh figs are fat-free and sodium-free, which may reduce the risk of high blood pressure and other diseases. They are also nutrient packed, with high amounts of fiber, vitamin B-6, and copper. This versatile fruit is often used in baked goods because of their sweet flavor, however, don’t be afraid to try out some different ways to incorporate them into your diet. Try out this delicious spinach salad with hard-boiled eggs, apples, and dried figs:

E is for Edam cheese! Up next in our journey of eating the alphabet is Edam cheese. Edam cheese is a pale-yellow type of cheese originally from the Netherlands. It is part of the MyPlate dairy food group comprising milk, yogurt, and cheese. Edam cheese provides nutrients like calcium, zinc, magnesium, and vitamins A, D, and B12. Calcium is important because it helps build your bones and teeth. Vitamin D helps maintain your phosphorus and calcium levels, which is another important part of staying healthy.

Edam cheese can be bought at your local grocery store or market. It should be stored in the fridge and wrapped in wax or parchment paper. You can enjoy the cheese right from the block or use it as a topping on recipes.

Here is a recipe for Cauliflower No-Crust Quiche Recipe. Try substituting Edam cheese for the cheddar cheese.

Written By: Allison Herendeen

Sources:

https://www.myplate.gov/eat-healthy/dairy

https://www.eatright.org/recipes/breakfast/cauliflower-no-crust-quiche-recipe

Dragon fruit is also known as pitaya and is a member of the cactus family and is grown primarily in Southeast Asia and Central and South America. It has a red, white, yellow leathery skin and contains hundreds of tiny black edible seeds with a mildly sweet flavor. If you give dragon fruit a good squeeze and it gives a little it is ready to eat!

You can slice all the way through dragon fruit to separate the halves and scoop out the “flesh” from the skin. You can slice the flesh and eat it all by itself or in cereal, fruit salad, or even smoothies. Dragon fruit is a great source of lycopene which is a non-provitamin A carotenoid that promotes good oral and bone health. It is also high in vitamin C, a well-known antioxidant to protect the body from cancer causing free radicals.

Dragon fruit is part of the fruit group on MyPlate. Fruits are very important to eat in our diet as they can lower the risk of heart disease, lower blood cholesterol levels, and maintain healthy blood pressure levels. Fruits also contain many essential nutrients like potassium, fiber, folate and are low in fat, sodium, and calories. Here is a fun way to incorporate dragon fruit and more fruit into your diet for all the health benefits!

Stunning Dragon Fruit Salad

Our next food in our “Eating the Alphabet” journey is cherries! Cherries are a sweet food and part of the fruits food group. There are lots of ways to eat cherries! They are available fresh, frozen, canned, and dried. When looking for the best cherries, you should look for firm and red cherries with the stem still attached to them. Cherries are also very nutritious. They are fat free and sodium free and are a great source of vitamin C. These are all aspects that are very important for having a healthy diet.

Here is a fun recipe for cherries:

Blueberries are one of the most commonly known fruits. As a fruit, blueberries provide our bodies with many nutrients including potassium, fiber, vitamin C, and folate. These nutrients are essential for our bodies and help keep us healthy by growing and repairing our body tissue, reducing blood cholesterol levels, maintaining healthy blood pressure levels, and ensuring proper bowel function. Many people classify blueberries as a superfood since they provide so many important nutrients!

There are a variety of ways that one can enjoy blueberries. You can have them as they are, dried, frozen, in drinks, in smoothies, baked into foods, and many other ways! Here are some fun ways to incorporate blueberries in your diet:

Have you ever heard of a “good” fat? Well, avocados are full of them! This fruit is packed with monounsaturated fats along with many vitamins such as vitamins C, B6, E, K, and folate. Avocados are also free of cholesterol. Avocados only begin to ripen once they are picked, however, sometimes the ripening process may take a couple of days. To speed up ripening, you can put your avocado in a brown paper bag. Interestingly, adding an apple or tomato will also make the process even quicker.

Avocados can be eaten in so many ways, such as on a sandwich or toast, in soups and chilis, in tacos and wraps, or in dips such as guacamole. They are eaten all around the world as a savory ingredient, and in some parts of the world they’re added to smoothies and ice creams as a dessert. Avocados add a creamy texture you won’t usually find in smoothies. Try this avocado smoothie recipe below: