A Publication of The Greater Boston Food Bank’s Nutrition Department
APRIL 2017 / VOL. 6, ISSUE 7
IN THIS ISSUE
Walnut Sweet
Potato Casserole
2
What Can You Do
With ….?
3
Turnip Salad
3
Upcoming Events
4
Cooking Tip
4
Coming Soon
4
Fats are an important part of a healthy diet. They
provide essential fatty acids, help absorb and
transport fat-soluble vitamins in our body, keep
our skin soft and are a great source of energizing
fuel. However, it’s easy to get confused about
“good fats” vs. “bad fats”. The “good” guys are the
unsaturated fats. These, when eaten in moderation, can help lower cholesterol levels and reduce your risk of heart disease. Unsaturated fats include
polyunsaturated fats and monounsaturated fats.
You can get enough unsaturated fats from your diet by eating a variety of
nutritious foods. Some great sources include:
FOOD SAFETY TIP
Always use
separate cutting boards for
raw meat,
poultry, fish,
produce, and
cooked foods
to prevent
crosscontamination.
•
Fruits and Vegetables like avocado, olives, Brussels sprouts, and
cauliflower
•
Fish like salmon, trout, sardines, herring, catfish, and mackerel
•
Nuts like cashews, peanuts (peanut butter), walnuts, macadamia,
pecans, and pine nuts
Probiotics are live bacteria and yeasts that are good for your health,
especially your digestive system. We usually think of bacteria as something that causes diseases. But your body is full of them, both good and
bad. Probiotics are often called "good" or "helpful" bacteria because
they help keep your gut healthy by helping move food through it.
You can find them in foods like:
•
•
•
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Yogurt
Kefir
Sauerkraut
Dark chocolate
•
•
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Miso Soup
Pickles
Cottage cheese
Sour dough
Nutritious Bytes
This unusual dish is nutritious and simple to prepare. You can
enjoy it at a family dinner and it’s a great way for everyone to
get some good fats into their diet (from the walnuts).
40 ounces canned sweet potatoes, drained
2 large eggs
1/4 cup sugar
3/4 cup evaporated milk
1/4 teaspoon salt
1/4 teaspoon nutmeg
2 tablespoons margarine, melted
1/4 cup brown sugar
1/4 chopped walnuts
1. Preheat oven to 350°F and grease a 1 quart casserole
dish.
2. In a large bowl, combine sweet potatoes and eggs. Mash
together.
3. Add sugar, milk, nutmeg, and margarine. Mix well
4. Spoon into a greased dish, top with brown sugar and
walnuts.
5. Bake 45-55 minutes or until set.
Yield: 12 servings
Recipe from Click ‘N Cook
LOOKING FOR RECIPE INSPIRATION?
Check out Click ‘N Cook®,
our online recipe database
at GBFB.org/clickncook
Page 2
April 2017 / Vol. 6, Issue 7
Nutritious Bytes
Turnips are a crunchy root vegetable with a white bottom and a light purple top. They taste bland,
like a cross between a carrot and a potato. However, they have plenty of use in the kitchen. Add
them raw to your salads, or mix them with cherry tomatoes and olives to make a delicious
appetizer. You can also mix them into stews along with vegetables like potatoes, carrots and
kohlrabi. This versatile vegetable can also be pickled and used in a sandwich or wrap.
They are a good source of minerals, antioxidants, and dietary fiber. They are also loaded with
immunity-boosting vitamin C, with about 21 milligrams per 100 grams of turnip. It’s important to
know that the leafy green tops are also nutritionally dense and edible.
Baked turnips: wash the turnips thoroughly, trim the roots and stem, place them in an oven-proof
baking dish and cover (foil works fine). Bake turnips (whole, chopped, sliced or diced) at 350°F for
30-45 minutes or until they are softened. Remove from oven and let cool. Then simply slip the skins
off with your finger!
4 raw turnips, peeled and chopped
1 bunch green onions, chopped
2 Granny Smith apples, peeled and chopped
4 slices canned pineapple, chopped
1/2 cup white sugar
1/4 vegetable oil
1 tablespoon water
1 teaspoon salt
1/4 teaspoon ground black pepper
1. Boil turnips in salted water and cook until tender but still firm.
About 15 minutes. Drain and cool.
2. In a large bowl, combine turnips, green onions, apples, pineapple,
and sugar. Stir to evenly coat with the sugar.
3. Whisk together the oil, water, salt, and pepper. Pour dressing over
fruit and vegetables. Toss and refrigerate overnight.
Recipe adapted from All Recipes
Yield: 6 servings
April 2017 / Vol. 6, Issue 7
Page 3
How to juice citrus.
Citrus fruits will keep for a few days at room temperature, but will be good for several weeks in the
fridge. Unfortunately, cold citrus doesn’t release
its juices easily.
If you want to get the most out of your cold
orange, lime, or lemon you can increase its
temperature.
1. Place citrus on microwave-safe dish.
2. Microwave for 15 to 20 seconds just before
juicing. You want to get the fruit just barely
warm, not hot.
3. When cool enough to handle, slice in half and
squeeze!
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Eggplant
Corn
Celery
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Bananas
Oranges
Grapes
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E-mail: [email protected]
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in our community. SM
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April 22nd
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