Healthy Matter Raw Materials epsd (week 13)
Tomato
Is
a plant belonging to the genus Lycopersicon, of
the nightshade family, native to Mexico and Central and South America,
especially the widely cultivated species L. lycopersicum,bearing
a mildly acid, pulpy, usually red fruit eaten raw or cooked as a vegetable.
How
to Select and Store Tomatoes
When
selecting tomatoes at the market, use your nose. Smell the blossom (not stem)
end. The most flavorful ones will have a rich tomato aroma. Don't expect much
from those in your supermarket, even if they are labeled
Select tomatoes that are round, full and feel heavy for their size, with no bruises or blemishes. The skin should be taut and not shriveled. Store fresh ripe tomatoes in a cool, dark place, stem-side down, and use within a few days.
Refrigeration is the enemy of the tomato as it nullifies flavor and turns the flesh mealy. The culprit is a compound called Z-3 hexenel,which accounts for the tomato's scent and taste. The development process which turns tomato's linolenic acid to the Z-3 that makes our mouth and nose sing is hindered by cold. If you must refrigerate a tomato, take it out about an hour before using it to let it return to room temperature to revive any lurking Z-3.
When wintering your garden, you can salvage some of those tomatoes that haven't yet ripened by wrapping them in newspaper and storing in a cool area between 55 and 70 degrees F for two to four weeks.
Select tomatoes that are round, full and feel heavy for their size, with no bruises or blemishes. The skin should be taut and not shriveled. Store fresh ripe tomatoes in a cool, dark place, stem-side down, and use within a few days.
Refrigeration is the enemy of the tomato as it nullifies flavor and turns the flesh mealy. The culprit is a compound called Z-3 hexenel,which accounts for the tomato's scent and taste. The development process which turns tomato's linolenic acid to the Z-3 that makes our mouth and nose sing is hindered by cold. If you must refrigerate a tomato, take it out about an hour before using it to let it return to room temperature to revive any lurking Z-3.
When wintering your garden, you can salvage some of those tomatoes that haven't yet ripened by wrapping them in newspaper and storing in a cool area between 55 and 70 degrees F for two to four weeks.
Store
them no more than two deep and check them often to use the ones that have begun
to ripen. Don't expect them to be as good as ones you've ripened on the vine,
but they will probably still be better than store-bought.
Nutrition
Facts Tomatoes
Tomatoes
are packed with nutrients.
One
cup of chopped or sliced raw tomatoes contains
- 32 calories (kcal)
- 170.14 g of water
- 1.58 g of protein
- 2.2 g of fiber
- 5.8 g of carbohydrate
- 0 g cholesterol
Tomatoes
also have a wealth of vitamin and mineral content, including:
- 18 mg of calcium
- 427 mg of potassium
- 43 mg of phosphorus
- 24.7 mg of vitamin C
- 1499 international units (IU) of vitamin A
Tomatoes
also contain a wide array of beneficial nutrients and antioxidants, including:
- alpha-lipoic acid
- lycopene
- choline
- folic acid
- beta-carotene
- lutein
Kidney
bean
The
kidney bean or red bean is a variety of the common bean (Phaseolus
vulgaris). It is named for its visual similarity in shape and color to a
kidney. Kidney beans are often confused with other beans that are red, such as
azuki beans. In Jamaica, they are called "red peas." Red kidney beans
are commonly used in the northern regions of India and Pakistan. In the United
States, the kidney bean is an integral part of Creole dishes in Louisiana.
How
to Select and Store Kidney Beans
Dried
kidney beans are generally available in prepackaged containers as well as bulk
bins. Just as with any other food that you purchase in the bulk section, make
sure the bins are covered and that the store has a good product turnover rate.
Whether
purchasing kidney beans in bulk or in a packaged container, make sure there is
no evidence of moisture or insect damage and that the beans are whole and not
cracked.
Canned
kidney beans can be found in most markets. Unlike canned vegetables, which have
lost much of their nutritional value, there is little difference in the
nutritional value of canned kidney beans and those you cook yourself. Canning
lowers vegetables' nutritional value since they are best lightly cooked for a
short period of time, while their canning process requires a long cooking time
at high temperatures.
On
the other hand, beans require a long time to cook whether they are canned or
you cook them yourself. Therefore, if enjoying canned beans is more convenient
for you, by all means go ahead and enjoy them. We would suggest looking for
those that do not contain extra salt or additives. (One concern about canned
foods is the potential for the can to include a liner made from bisphenol
A/BPA. To learn more about reducing your exposure to this compound, please read
our write-up on the subject).
Store
dried kidney beans in an airtight container in a cool, dry and dark place where
they will keep for up to 12 months.
Cooked
kidney beans will keep fresh in the refrigerator for about three days if placed
in a covered container.
Nutrition
Facts Kidney Beans
Kidney
beans are an excellent source of molybdenum. They are a very good source of
folate, dietary fiber and copper. Kidney beans are a good source of manganese,
phosphorus, protein, vitamin B1, iron, potassium and magnesium.
Strawberry
Strawberries
is an example of an “aggregate fruit”, forming from a flower that has many
ovaries; the ovary being the part of the flower that eventually develops and
ripens into a fruit. Once the ovaries are pollinated, the ovaries will swell
and eventually form the strawberry as we think of it.
As
noted, strawberries form from a flower that has many ovaries. This makes them a
complex fruit, much like blackberries or raspberries. Actual berries, though,
are what are known as “simple fruits”, meaning they form from a flower that has
only one ovary, such as grapes.
How
to select and Store Strawberry
Size
plays no part in determining the perfect strawberry. In fact, small
strawberries are equally as sweet and juicy as large ones. The perfect
strawberry should be fully coloured, firm, bright, plump and shiny. Make sure
the cap (calyx) is attached, green and fresh-looking.
The
moisture content of strawberries is high, so always remove fruit from punnets
and place in a large container lined with absorbent paper. Strawberries are
best stored at 4°C, either uncovered or loosely covered. Serve at room temperature.
Only remove their caps after washing and just prior to use.
Nutrition
Facts Strawberry
Strawberries
provide us with a rich variety of phytonutrients, including dozens of
polyphenolic antioxidants belonging to the following nutrient groups: flavonoids,
phenolic acids, lignans, tannins, and stilbenes. Strawberries are an excellent
source of vitamin C an excellent source of the mineral manganese; a very good
source of fiber, iodine, and folate; and a good source of copper, potassium,
biotin, phosphorus, magnesium, vitamin B6, and omega-3 fats (in the form of
alpha-linolenic acid).
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