A member of the Vitaceae family, grapes are cultivated in temperate climates including Southern Europe, North America, South America, Australia and Africa. Most grapes grown in the United States are from California and are primarily red, green and black, though there are other specialty varieties. U.S.-grown grapes are in season May through January, while grapes grown in South America are available the remaining months.

Botanically a berry, grapes grow in clusters on vines and may be seedless or have seeds. The terms table, juice, wine, raisin or rootstock indicate the best use for particular grapes. For example, table grapes are grown to be visually appealing, while wine grapes are grown to be sweet, soft and juicy but may have thicker skin or more seeds. The most common types of grapes are red and green, but black, pink and yellow grapes are available in a range of shapes and flavors. Within these categories, there are hundreds of varieties: Concord, Chardonnay, Cabernet Sauvignon and so on. Different varieties thrive in different climates. For example, thinner-skinned European varieties are better suited to warmer climates. The skin of the grape is where tannins that influence flavor and most polyphenol are found.

In the Clinic: At just over 100 calories, a one-cup serving of seedless grapes is an excellent source of copper, a good source of vitamin K and provides small amounts of thiamin, riboflavin and vitamin B₆. Composed of more than 80 percent water, grapes can help with hydration.

Studies have shown table grapes and grape products such as juice and wine may offer health benefits, in large part due to the polyphenol content. Grapes contain more than 1,600 health-promoting compounds with beneficial properties. Resveratrol, for example, is a polyphenol that has been studied for its antioxidant properties and potential benefits to heart health, brain health and diabetes risk reduction. The anthocyanins that give red and black grapes their color also have antioxidant properties.

In the Kitchen: Grapes can be used in many ways, from eating as a snack on their own or paired with nuts and cheese to incorporating into recipes. Freeze grapes after washing to have on hand for a refreshing snack or add fresh grapes to fruit skewers for a nutritious dessert.

The natural sweetness of grapes makes them great for jams or jellies. They also can be juiced or fermented and made into wine, which then can be made into vinegar.

Cooked grapes have a place in sweet and savory recipes. Roast grapes and pair with savory flavors such as cheese, meat, fish or poultry. Use grapes instead of or in addition to other fruits for a yogurt parfait. Dry grapes to make raisins for a flavorful garnish or on-the-go snack.

In Quantity: When purchasing, look for bunches of plump grapes firmly attached to green, pliable stems. Avoid grapes that are bruised or mushy. If you see a powdery-white coating on grapes, it’s a good thing — that bloom protects the fruit from decay and moisture loss.

As with all fresh produce, grapes must be properly washed and handled. Store fresh grapes unwashed in the refrigerator, ideally at 30 to 32 degrees Fahrenheit with 90 to 95 percent relative humidity to prolong shelf life. Store grapes in an area where air can circulate around them rather than blowing directly on them. Rinse grapes just before eating or adding to a recipe. Any grapes that fall from the stem (sometimes called “shatter”) should be eaten as soon as possible.

Grapes hold their shape well and look visually appealing, making them an attractive choice for foodservice to elevate the appeal of simple platters and dishes. They can be purchased in bulk by the crate.

References

About the FPS Grape Registry. UC Davis College of Agricultural and Environmental Sciences Foundation Plant Services: Grapes website. Accessed January 17, 2020.
All About Grapes. Grapes from California website. Accessed January 17, 2020.
Cantos E, Spin J, Tomás-Barberán F. Varietal differences among the polyphenol profiles of seven table grape cultivars studied by LC-DAD-MS-MS. J Agric Food Chem. 2002;50(20):5691-6.
oodDataCentral: Grapes, Raw. United States Department of Agriculture website. Accessed January 10, 2020.
Grape Storage and Handling. Grapes from California website. Accessed January 10, 2020.
Grapes: A Brief History. Integrated Pest Management University of Missouri website. Published August 7, 2013. Accessed January 15, 2020.
Health Research. Grapes from California website. Accessed January 17, 2020.
Know Your Commodity Grapes. Produce Bluebook Services website. Accessed January 17, 2020.
Li L, Sun B. Grape and wine polymeric polyphenols: Their importance in enology. Crit Rev Food Sci Nutr. 2019;59(4):563-579.
Pezzuto J. Grapes and human health: a perspective. J Agric Food Chem. 2008;56(16):6777-84.

A member of the Cucurbitaceae family, cucumber is technically a fruit, developing from the flower of the plant and containing seeds. While the seeds are edible, they become bitter as the cucumber matures, so it’s best to remove seeds from older cucumbers before eating.

Cucumbers grow in different sizes and colors, from yellow to green, and typically fall into two classifications: slicing and pickling. Generally speaking, smaller cucumbers are used for pickling and larger ones are used for slicing.

Most slicing cucumbers, such as the American slicing cucumber, are about 6 to 9 inches long; some varieties including the virtually seedless English garden cucumber can grow up to 2 feet long. The skin can be waxed after harvesting to ensure a longer shelf life. Smaller Persian and Kirby cucumbers often are used for pickling but also can be eaten raw.

Peak cucumber season is mid-summer to early fall, but dark green slicing and hothouse cucumbers are available year-round. Always wash cucumbers before use, regardless of whether the skin will be consumed. Once sliced, cucumbers should be refrigerated.

In the Kitchen: Cucumbers are known for their refreshing crunch and cool, mild flavor that makes them versatile and great for pairing with many flavors and textures. For example, cucumbers balance spicy flavors and also provide textural contrast when paired with creamy foods such as avocado or hummus. While they’re most commonly eaten raw or pickled, cucumbers can be cooked. Sauté them as a side dish or toss into a stir-fry.

Cucumbers make a delicious side or snack. Eat them sliced on their own or with a healthful dip, or add them to salads and sandwiches for crunchy texture. Incorporate diced cucumber into salsa and grated cucumber in noodle dishes. Spiralize a cucumber for a pasta replacement. Fresh cucumber also makes a great addition to green juices and refreshing smoothies. Pickled cucumbers add a satisfying sour element to dishes, sauces and even drinks.

Many people choose to remove cucumber peel because the waxy texture may be off-putting or because they’re concerned about pesticides or other residue. Proper washing or choosing a smaller cucumber with a thinner skin can alleviate these concerns.

In the Clinic: Cucumbers offer a variety of nutrients. One cup of cucumber slices (with the peel) has about 15 calories and is a good source of vitamin K. Made up of about 95 percent water, cucumbers support hydration and provide satiety.

The fermentation process when pickling cucumbers creates beneficial probiotic bacteria. However, pickled cucumbers tend to be high in sodium, so eat them in moderation.

In Quantity: Whole, uncut cucumbers can be stored up to 10 days in the refrigerator. Cucumbers are sensitive to cold temperatures, which can cause pitting and decay or make them watery, so store cucumbers near the front of the refrigerator. Cucumbers that have been sliced should be wrapped and can be stored in the refrigerator for up to five days. Signs of spoilage include soft spots, sliminess and mold.

Cucumbers are generally sold by the pound or in units of 5 or 10 pounds. As with all fresh produce, clean and handle them properly to ensure food safety.

References

Cucumbers Growing Guide. Cornell University website. Accessed June 19, 2019.
Herbst R, Herbst ST. The Deluxe Food Lover’s Companion, 2nd Edition. Hauppauge, NY: Barron’s Educational Series, Inc.; 2015.
National Nutrient Database for Standard Reference Release, April 2018. United States Department of Agriculture/National Agricultural Library website. Accessed June 19, 2019.
Mukherjee P, Nema N, Maity N, Sarkar B. Phytochemical and therapeutic potential of cucumber. Fitoterapia. 2013;84:227-236.
Types of Cucumbers. Berkeley Wellness website. Published August 2, 2015. Accessed June 19, 2019.

In the Kitchen

Fresh cilantro’s distinctive flavor fades quickly, so it should be used promptly. Wash and dry fresh leaves before using and store unused cilantro in the refrigerator, ideally with the stems in a glass of water, covered loosely with plastic.

Cilantro leaves usually are added to foods at the end of cooking, except with curry dishes. Spices such as ginger, garlic and curry pair well with this herb.

Dried, ripe fruit of the cilantro plant is known as coriander seed, which can be used whole or ground. Ground seeds are ideal for creating a custom blend of curry spices or to heighten the flavor profile of soups, stews, marinades and compotes. Whole seeds should be added early in the cooking process to provide time for the full flavor to release. Unused coriander seeds can be stored in an airtight container in a cool, dry place.

In the Clinic

One quarter-cup of raw cilantro leaves contains one calorie and less than one gram each of carbohydrate, protein and fat. This small portion contributes about 10 percent of the daily value for vitamin K. Cilantro also delivers phytonutrients, including the carotenoids lutein and zeaxanthin and quercetin, a type of flavonoid called a flavonol.

Several in vitro and animal studies have found a range of potential antimicrobial, antioxidant and anti-inflammatory health benefits from cilantro extracts and essential oils. In addition, cilantro extract has been shown to protect against cellular damage, help treat infections and guard against oxidative stress by absorbing and neutralizing free radicals.

The Natural Medicines Comprehensive Database classifies cilantro as “likely safe” when consumed in amounts commonly used in foods (about ¼-cup serving). In the United States, it is Generally Recognized As Safe for its intended use by the U.S. Food and Drug Administration. However, there is not sufficient reliable evidence to confirm cilantro’s safety when consumed in medicinal applications. Additionally, because of insufficient reliable evidence on cilantro’s safety for pregnant and lactating women, these individuals should avoid “amounts in excess of those found in foods.”

The Natural Medicines Comprehensive Database documents adverse effects of coriander powder, oil and extract including dermatologic conditions such as contact dermatitis, hives and itching; endocrine issues including gastrointestinal discomfort, skin discoloration and mood changes; and anaphylaxis.

In Quantity

For use in foodservice, fresh cilantro is available by the pound, providing about 70 ¼-cup servings. Dried coriander seeds and ground dried coriander also are available by the pound. Cilantro can be purchased frozen, often as a puree or paste or frozen from fresh and trimmed. Frozen cilantro is ideal for sauces, dressings and purees, while the fresh herb can be used as a garnish or accent on dishes such as salads and guacamole. Fresh cilantro should be refrigerated below 40 degrees Fahrenheit, and frozen cilantro should be kept below 0 degrees Fahrenheit.

Check out the recipes that accompanied this Savor feature: Cilantro Chimichurri Fries and Tofu “Ceviche” with Chili Lime Tortilla Chips.

As a busy New Yorker who wears a lot of hats in my professional life, I’m all about finding ways to make healthy on-the-go eating easy. My kitchen cabinets are stacked with all manner of reusable containers. I don’t have time for messes, and I hate shelling out big bucks for things I could easily make myself, so I always have my eye open for new containers to use in my own life and to recommend to my clients who are trying to make that meal-prep thing a lasting habit.

This jar from Lékué is an adorable alternative to other reusable containers that help make healthy eating and meal prep more appealing.  Made of BPA-free plastic, it’s safe for use in the microwave for up to two minutes, and appropriate for temperatures up to 212°F and as low as -4°F. The model I reviewed was the 20-ounce, but this also is available in a 14-ounce size. It’s comprised of the jar, a lid and an interior cup that can be adjusted to suit different proportions of what you’re storing in it — this is key if you want to keep wet and dry ingredients separate!

I loved the simple design because it’s lightweight yet durable. It didn’t spill or leak even when getting jostled around in my bag. Something that’s dishwasher-safe or at least easy to clean by hand is essential for me, and this is both! The jar came with a little guide with suggested meal and snack ideas and visual examples — love that!

I found that the best uses for this were overnight oats and for putting yogurt and berries in the bottom and then something crunchy in the cup on top. It’s also great if you want to make an on-the-go smoothie bowl or “nice” cream parfait and tote some seeds or granola to sprinkle on top. I also enjoyed using the jar for sliced veggies and hummus or guacamole for savory options. I don’t love eating hot foods out of plastic, but if you wanted to put soup or chili in the cup and carry crackers to put on top, this would also be good for that.

While it’s not a deal breaker, it would be great to have utensils to go with this — even a fold-up spork that tucks into the lid or that can be snapped to the side could be helpful for people who are trying to keep things as streamlined as possible. I would also love to see lines to measure volume so that it’s possible to measure how much of a certain food or liquid you’re adding. The size might make it hard to practice good portion control for someone who likes to see a lot of food in the container they’re eating from.

Overall, I think this jar is super-handy for eating healthy on-the-go and makes a great addition to any healthy living routine.

I often encourage my clients to think beyond the bun and try their burger over salad. It’s a great way to combine the tastes you love and get in your veggies.  An added bonus: Skipping the bread leaves more room to enjoy a favorite carb-rich side like sweet potato fries or corn on the cob. Feel free to customize and play around with different types of meat and toppings.

Hamburger Salad

Serves 1

Ingredients

• 1 teaspoon whole-grain mustard
• 2 teaspoons olive oil
• 1 tablespoon balsamic vinegar
• 2 cups mixed greens
• 4 cherry tomatoes, halved
• 1 small cucumber, sliced into half-moons
• 1 hamburger
• Optional add-ins: cheese, sauerkraut, avocado, caramelized onions, sauteed mushrooms, roasted vegetables, etc.

Directions

1. To make dressing, whisk together mustard, oil and vinegar. Set aside.
2. To assemble salad, combine greens, tomatoes and cucumber in a large bowl. Include any desired additions and toss salad with dressing to coat.
3. Cook burger to liking with a minimum internal temperature of 160°F, and top salad with cooked burger.

In the Kitchen

Of the more than 50 varieties of watermelon, the most common kinds are seeded, seedless, picnic, icebox and yellow or orange-fleshed. They typically range in weight from about 5 pounds to more than 30 pounds.

Seedless watermelons, which first were produced commercially in the 1990s, tend to be less sweet than seeded. In actuality, seedless watermelons have tiny, undeveloped, easily digested seeds, so while they aren’t technically seedless, there aren’t any large seeds to spit or pick out. Picnic watermelons are the large, red variety many of us picture when we think of watermelon. They typically range in size from 15 pounds to 45 pounds. Icebox watermelons are tiny and more suited to serving just a few people. They tend to grow to anywhere between 5 pounds and 15 pounds. Although red-fleshed watermelons may be the most familiar to shoppers, yellow and orange varieties also are available. The color of the watermelon skin and rind can vary as well, from rich green to yellow.

When selecting a whole watermelon, look for a firm, symmetrical melon that is heavy for its size and free of bruises, dents and gashes. Ideally, the underside of watermelon should have a yellow spot from where it sat on the ground. When buying pre-cut watermelon, avoid pieces that look slimy or mealy.

Watermelon can be enjoyed raw, either on its own cut into wedges or cubes, or added to other dishes. Its high water content makes it ideal for blending into a beverage or cold soup, such as gazpacho. Watermelon wedges also can be grilled to make a fruity side dish. A little salt brings out the natural sweetness.

In the Clinic

Evident from its name, watermelon is very hydrating — it is about 92 percent water. That high water content also means it is fairly low in calories: a one-cup serving contains 46 calories. In addition, watermelon contains about 17 percent of the daily value for vitamin A and 20 percent of the daily value for vitamin C, both of which are essential for immune system function and healthy skin.

A one-cup serving of watermelon also boasts 170 milligrams of potassium, a mineral needed for countless body processes. Although tomatoes tend to get the most attention when it comes to lycopene, watermelon contains 40 percent more of this antioxidant than raw tomatoes. Lycopene gives certain fruits and vegetables a bright red color and has been studied for its possible role in reducing risk of conditions such as cancer, cardiovascular disease and macular degeneration.

In Quantity

Because it requires minimal cooking, watermelon works well in salads, cold soups and blended beverages. A whole watermelon with the rind intact can be stored in the refrigerator, if possible, or at room temperature for a week. Before cutting, it is important to wash the outside of the rind to prevent potential spread of foodborne illness. Cut watermelon should be wrapped tightly (cubed pieces should be stored in an airtight container) and refrigerated for up to four days. Firm, ripe watermelon can be cut in slices or cubes and frozen to use in smoothies — it also is sold this way in the frozen fruit aisle. However, frozen watermelon may have a mushy consistency when thawed.

Jessica Cording, MS, RD, CDN, is a registered dietitian and writer in New York City. She is a Stone Soup blogger and author of jessicacordingnutrition.com.

Pickled Watermelon Rinds

Developed by Natalie Rizzo 

Servings: 12
Serving size: ½ cup (140 grams)
Prep time: 30 minutes
Cooking time: 12 minutes

Ingredients

• 5 cups watermelon rind with pink flesh removed (from a 4-pound watermelon)
• 1 cup (240 milliliters) apple cider vinegar
• 1 cup (240 milliliters) water
• 1 cup granulated sugar
• 1 star anise
• 1 tablespoon pickling spice
• 1 tablespoon fine sea salt

Instructions

1. Using a vegetable peeler or paring knife, remove the tough green outer layer from watermelon rinds and discard. Cube watermelon rinds. In a large saucepan, combine vinegar, water, sugar, star anise, pickling spice and sea salt. Bring to a boil. Place watermelon rinds in boiling solution and cook for 2 minutes. Reduce heat to low and simmer uncovered for 10 minutes. Set aside to cool for about 1 hour.
2. The liquid mixture can still be warm when poured in the storage container, but it should not be hot. Once cool, place the watermelon rind mixture in an airtight container and refrigerate for up to 2 weeks. Wait until the watermelon rind is cold before tasting. It should have a crunchy consistency and be a translucent color.

NUTRITION PER SERVING:
Food & Nutrition is dedicated to providing accurate information to its readers. We are unable to calculate nutrition information for this recipe due to lack of available credible nutrition information for watermelon rinds and multiple variables affecting sugar and sodium absorption during the pickling process.

According to the 2015-2020 Dietary Guidelines for Americans, a healthy adult can safely consume up to 400 milligrams of caffeine per day. That’s about three to five 8-ounce cups of brewed coffee per day. Keep in mind, though, that some brands can have as much as 200 milligrams per cup. A shot of espresso has about 75 milligrams of caffeine, and energy drinks range from 47 to 163 milligrams of caffeine per 8 ounces. Tea also provides caffeine, depending on the type and steeping duration. According to the Mayo Clinic, black tea, for example, contains anywhere from 14 to 70 milligrams per cup, and green tea has 24 to 45 milligrams.

Caffeine tolerance can vary from person to person, and many factors can impact how the body metabolizes caffeine, including smoking, some medical conditions and use of certain medications such as oral contraceptives.

Pros

A small to moderate dose of caffeine (20 to 200 milligrams) can make you feel more alert, focused, energetic and upbeat and has been associated with some neuroprotective benefits like enhanced short-term memory and reduced cognitive decline risk. Caffeine also has been shown to help the body perform better during physical activity. It can be central to many social gatherings, as well — think meeting a new person or reconnecting with loved ones over a cup of coffee or tea.

Cons

Some research indicates that a larger dose of caffeine (200 mg or more) can cause symptoms like jitters, increased anxiety, GI discomfort and changes in heart rate. It also may disrupt sleep cycles. Caffeine withdrawal is another drawback. Low-grade symptoms like sleepiness, headache and lethargy can occur, but some people even experience flu-like symptoms if they don’t get their fix. This can disrupt your overall daily function, and that groggy feeling that sends someone running to the coffee machine often is written off as lack of shut-eye or stress rather than addressing the underlying caffeine addiction. It's an easy cycle to slip into, but a hard one to escape.

It’s also worth pointing out that coffee and tea beverages often are a vehicle for sugar or may be paired with a sweet treat like a pastry, so be sure to take both caffeine and calories into account.

What To Do

If you suspect your caffeine intake is too high, make a plan to get to a more realistic level. Don’t pressure yourself to quit cold turkey if it’s not realistic for you (or medically required). Small changes add up to lasting changes, and setting smaller, measurable goals gives you a chance to appreciate your success and build on it. For example, if your long-term goal is to cut back from six cups of coffee to one, start with getting it to five for a week and gradually scale back. Some other tips:

State your goal clearly: Decide how much caffeine you want to get in the habit of consuming and decide whether a cold turkey or more gradual approach is right for you. Knowing how much of a change you need to make gives you a destination on which to base your roadmap and will help you be more successful than if you just vow to “cut back.”

Identify your barriers: Maybe you have some caffeine dependence but you also enjoy the ritual of a hot cup of tea or an afternoon iced coffee that gives you a reason to get outside or take a break. Maybe a caffeinated beverage is part of your morning “me” time before the rest of your home wakes up. Tune in to what role caffeinated beverages play in your life and brainstorm alternatives, such as changing your order from a large to a medium cup.

Be prepared for withdrawal symptoms: They’re unpleasant, but part of the deal. Knowing what to anticipate and that withdrawal symptoms are temporary can help you work through them. If feasible, plan tasks that require focus for times you have more energy, or give yourself a few breaks throughout the day.

Keep your nutrition game strong: Sugar cravings and a hankering for energy-dense, fatty foods often crop up when someone’s trying to cut caffeine. Talk down those cravings by acknowledging their cause and fuel yourself appropriately with well-balanced meals spaced throughout the day that provide a balance of protein, complex carbohydrates and healthy fats. This will help keep up your energy. Even mild dehydration can make you feel fatigued, so drink up. Thinking about a coffee run? Have a glass of water or a cup of decaf coffee or herbal tea first, and then decide whether you still need coffee.  

Be physically active: The endorphins released during exercise can help boost your mood and energy. If you’re feeling too wiped for a trip to the gym, try a brisk walk or some other gentle movement you enjoy.

Establish a sleep routine: This is a great time to get a handle on your sleep routine. Aim to wake up and go to bed around the same time every day — even on weekends. Giving yourself an hour to “power down” at night can help you fall and stay asleep.

Set a caffeine curfew: Decide when to cut yourself off for the day based on your bedtime and how strongly you feel caffeine affects you.

If you’re really struggling, talk with a doctor or registered dietitian nutritionist to come up with a plan to help you meet your caffeine goal.

A 2012 survey from the American Academy of Otolaryngology-Head and Neck Surgery Foundation estimated that one in 25 U.S. adults is impacted by dysphagia. With dysphagia, it takes more effort for food or fluid to move from the mouth to the stomach. It may be a temporary or chronic condition, and it also can be an indication of a serious illness.

Individuals with dysphagia may be able to tolerate some solids, while others require primarily soft or even entirely pureed food. Though these modifications can make it possible to safely meet nutritional requirements, they can also have a negative impact on the dining experience, appetite and overall health. Having to eat a pureed diet, for example, can make people feel uncomfortable having meals with others, especially if those meals aren’t visually appealing, which can lead to decreased intake and dining isolation.

Modified texture diets don’t have to be boring, though! Health care practitioners and foodservice companies are putting more effort into improving the pureed experience with molds, creative recipes and a focus on flavor. A lot of these techniques even can be utilized at home.

Jenny Overly, a registered dietitian and Director of Nutrition, Health and Wellness for food and dining management company Unidine, works with RDNs in senior living, where many residents are affected by dysphagia. As part of its Puree with a Purpose program, the company creates visually appealing pureed meals using tools like food molds, and trains chefs on methods to enhance nutrition, flavor and overall dining experience.  

She explains that because so much of our enjoyment of food is visual, the impact of more appealing pureed food has been meaningful in helping residents meet their nutritional needs and enjoy meals in a social setting. “What we see,” says Overly, “is that people start to eat more — and eat more real food — and become more comfortable. It’s exciting for us as dietitians to have actual food in our toolbox.”

Chris Greves, Unidine’s Director of Culinary for Senior Living Training and Development of Culinary Teams, says people preparing dysphagia meals at home should “think about flavor and about what you’re using to get the texture you want.” His tips include:  

Equipment Essentials:

• Blender
• Food processor
• Small blender for smaller portions
• Ricer
• Piping bags
• Food molds

Tips and Tricks:

• To safely puree something like a chicken breast into a uniform texture, chop the cooked meat into pieces before throwing in the blender.
• To preserve flavor, use broth or milk. Water that seeps into food, especially meat, can dilute the taste.
• Use herbs and spices to season food.
• Though gel and powder thickeners have their place, Greves recommends food-based approaches like adding crustless white bread to puree mixtures.

Whether you’re just getting acquainted with modified texture diets or simply learning to expand your repertoire, don’t be afraid to try new things. 

Dairy products like milk, yogurt and cheese are perhaps the best-known dietary sources of calcium. There are some people who don’t include milk products in their diets whether due to lactose intolerance, milk protein allergy, a vegan diet or simply preference. A lot of people think supplements and fortified foods are the only choices to meet their calcium needs when milk is off the menu, and while those things certainly have their place to address gaps in the diet, there are lots of non-dairy foods that are natural sources of calcium. 

Some High-calcium Foods to Try:

• Tofu made with calcium-sulfate 350 mg per ½ cup
• Sardines, canned, with bones 325 mg per 3 ounces
• Cooked collard greens 210 mg per ½ cup
• Cooked bok choy 190 mg per ½ cup
• Canned salmon 181 mg per 3 ounces
• Figs 135 mg per 5 figs
• Cooked white beans 120 mg per ½ cup
• Cooked spinach 99 mg per ½ cup
• Almonds 93 mg per ¼ cup
• Cooked kale 90 mg per 1 cup, raw
• Chia seeds 60 mg per tablespoon
• Sesame seeds 51 mg per tablespoon

Keep in mind that one cup of cow’s milk provides about 300 milligrams of calcium. Also, to help your body efficiently absorb calcium, make sure you’re consuming adequate vitamin D, whether through food sources or a combination of food and supplementation. Current Recommended Dietary Allowances for adults under 70 and kids over 13 is 600 IU per day. For adults over 70, the recommendation is 800 IU per day. Vitamin D food sources include fatty fish and fish liver oils as well as eggs, mushrooms grown under UV light and beef liver. Supplementation may be needed.

Here’s an example of how easy it can be to boost your calcium intake by incorporating a few calcium-rich foods into each meal. This recipe packs in a whopping 495 milligrams per serving.

Sesame Kale and Tofu

Recipe developed by Jessica Cording, MS, RD, CDN 

Serves 4 

Ingredients

• 1 cup cooked quinoa
• 1 tablespoon sesame oil
• 1 small onion, diced
• 1 clove garlic, minced
• 1 15-ounce block tofu, cut into cubes
• 4 cups kale, torn into small pieces
• ¼ cup sesame seeds

Instructions

1. Heat oil in large saucepan over medium heat. Add onion and cook until translucent. Add garlic and cook until fragrant, about one minute.
2. Add tofu. Stir a few times to prevent sticking. Cook until just beginning to brown.
3. Add kale. Cook until wilted.
4. Toss quinoa into kale and tofu mixture.
5. Divide stir-fry between four dishes. Garnish each dish with a tablespoon of sesame seeds.

I’m always interested in learning about new products that may encourage my clients to drink more water. The unique design of 50 Strong’s Simply Better Gym Bottle helps water flow better than traditional bottles, so you don’t have to tilt your neck as far back to get a sip. It comes with a bit of a learning curve, though. If you’re like me, it might take a few tries to break your normal water bottle habits.

I also liked its Tornado Mixer feature, which creates a sort of cyclone inside the bottle, making it handy for shaking some protein powder into your water or adding lemon juice.

There were a couple of minor complaints: The bottle doled out bigger sips than I’m used to, and I also didn’t love that the pocket wasn’t actually a pocket, which made me worried that my gym card and keys could get wet. And, while I appreciated that these bottles are dishwasher safe, they’re a little big to fit in my New York City-tiny kitchen cabinets, and I hate countertop clutter. For people with normal-sized kitchens, this probably wouldn’t be an issue.

All in all, these bottles are a great way to brighten up a dull desk space while also reminding yourself to stay hydrated.

What Dietary Iron Does

Dietary iron is an important mineral that serves many purposes in the body. It’s needed to make hemoglobin, a part of red blood cells that helps transport oxygen and carbon dioxide through the body. Adequate iron intake is essential for growth and development, normal cell function and synthesis of hormones and connective tissue.

Dietary iron recommendations vary depending on age and gender:

• Males aged 14 to 18: 11 milligrams per day
• Males 19 and older: 8 milligrams per day
• Females aged 14 to 18: 15 milligram per day
• Females aged 19 to 50: 18 milligrams
• Pregnant females: 27 milligrams
• Females 51 and older: 8 milligrams

The groups most at risk for iron deficiency are teenage girls and premenopausal women because they lose iron through blood every month during menstruation; pregnant women; infants; and young children.

Certain individuals are actually at risk of excessive iron intake. For example, individuals with hemachromatosis need to be mindful of how much iron they consume, as the condition causes increased iron absorption.

Two Forms of Iron

Iron is found in two forms: heme and non-heme. Heme iron is more highly absorbable and comes from animal sources such as beef, chicken, pork and fish. Non-heme iron comes from plant sources and fortified products (and also from animal sources).

Reaching the recommended amount of iron can be difficult, and may be even more so for those who do not consume meat. That said, it’s absolutely doable, it just takes a little extra planning.

Plant-Based Sources of Iron

Beans
Cooked white beans provide 4 milligrams of iron of per ½-cup serving; kidney beans provide 1.5 milligrams; and black beans provide 2.2 milligrams of iron. They’re all great options for iron.

Dark Leafy Greens
Enjoyed in a salad, blended into a smoothie or cooked and served, dark leafy greens such as chard, kale and spinach are a convenient way to up iron intake.

Lentils
Perfect on a salad, in soups, served with cooked veggies or made into burgers, a ½-cup serving of lentils cook quickly and contribute 3 milligrams.

Tofu
A ½-cup serving of tofu provides 2 milligrams of iron.

Whole Grains
Quinoa, brown rice and oats are just a few of the many iron-rich whole grains.

Fortified Products
It may feel like “cheating,” but fortified cereals and grain products can make a big difference, especially when it comes to busy days or picky eaters. Many products provide up to 100-percent of daily value for iron.

Don’t Forget Vitamin C

One last note — be sure to accompany plant sources of iron with vitamin C-rich foods to promote iron absorption. For example, a chili made with black beans, peppers and tomato; or lentils and leafy greens served over vitamin C-rich cauliflower rice.

Or, this Eggplant Lentil Soup. It provides a combination of iron-rich lentils and vitamin C-packed tomatoes. Serve over steamed greens to boost your iron intake even more!

What is Coconut Flour?

Coconut flour is made from dehydrated coconut meat leftover from coconut milk production. It has a smooth, finely ground texture and a mild but distinctly “coconutty” flavor. You can find it in the baking aisle of large grocery stores or natural foods markets — or an online retailer if your local shops don’t carry it.

A two-tablespoon serving of coconut flour provides the following nutrition:

• 60 calories
• 2 grams total fat (2 grams saturated fat)
• 0 milligrams cholesterol
• 8 grams carbohydrate
• 5 grams fiber
• 1 gram sugar
• 2 grams protein
• 30 milligrams sodium
• 10 percent daily iron

The Pros and Cons of Coconut Flour

Coconut flour is high in fiber and iron, low in sodium and cholesterol-free. Because it provides a good dose of fiber, protein and fat, adding coconut flour to a food will lower its glycemic index, which is a plus for individuals with diabetes and those who follow a low-glycemic diet. Because it does not contain gluten, coconut flour can be used in a variety of gluten-free recipes, especially baked goods. If you’re working with clients or patients on a grain-free diet such as the Paleo diet, coconut flour can be used to make bread, muffins and cookies.

However, the majority of the fat in coconut flour is saturated fat — lauric acid, specifically. Though lauric acid has been shown to raise “good” HDL cholesterol, it may also raise “bad” LDL cholesterol, which could increase heart disease risk. Those being mindful of cardiovascular health may want to use coconut flour very occasionally. In general, consider it a replacement for other sources of saturated fat in the diet.

How to Use Coconut Flour

Coconut flour is a great way to add rich coconut flavor and texture while upping the nutrient quality of a food. A tablespoon adds a fluffy, almost cake-like texture to yogurt or oatmeal. It’s great for gluten-free and grain-free baking. It works well in more forgiving items such as muffins and cookies, but can also be used in cakes, pies and pastries. Keep in mind that coconut flour needs a lot more hydration than regular flour. Make sure you use enough liquid, eggs and other moist ingredients to avoid a dry product. Also, keep in mind that it won’t spread, so if you’re making cookies, muffins or cake, it won’t expand during cooking.

In addition, you also get 3 grams total carbohydrate with 2 grams from fiber.  Hemp seeds are a naturally sodium-free food. Each serving contains 6 grams of fat (1 gram saturated) with no cholesterol. Hemp seeds also are a good source of iron, magnesium, phosphorous, and vitamin E and provide potassium and calcium.

How to Cook with Hemp Seeds
Hemp seeds can be eaten raw or sprouted, ground into meal or made into milk or oil. Hemp seeds have a warm, nutty flavor that works well in savory and sweet dishes alike. You can sprinkle hulled hemp seeds over yogurt or oatmeal or try them baked into breads or stirred into soups and stews. Toss them in a salad or stir-fry. You can also substitute them for pine nuts in pesto. Hemp protein powder is great in smoothies or added to baked goods.

However, it has an earthy flavor and texture that may need to be balanced out depending on taste. Hemp milk may be used in place of cow’s milk for drinking or in recipes. Because hemp seed oil cannot be heated to high temperatures, it is best in salad dressings or drizzled over soup or vegetable dishes.

Using Hemp Seeds in Foodservice
Hemp seeds, protein powder, milk and oil all can be purchased in bulk. Because hemp seeds are sold raw, they need to be kept in an airtight container in a cool, dry place. Having adequate refrigerated space for storage after opening is important, as hemp products, with the exception of protein powder, need to be refrigerated after opening. Serve hemp seeds in hot cereal or cooked into breads, muffins, and other baked goods. They also can make a nice addition to salads and grain dishes. Swap hemp milk for dairy milk in recipes for a soy-free, nut-free dairy alternative.

Jessica Cording, MS, RD, CDN, is a registered dietitian and writer based in New York City.

Pumpkin Hemp Seed Bread

Recipe by Jodie Shield

Ingredients
1 2⁄3 cups white, whole-wheat flour
1 cup sugar
1 teaspoon baking soda
1 teaspoon ground cinnamon
¾ teaspoon salt, optional
½ teaspoon baking powder
½ teaspoon ground nutmeg
¼ teaspoon ground cloves
2 large eggs
1 cup canned pumpkin
½ cup hemp seed oil
½ cup water
½ cup hemp seeds, raw shelled
½ cup dried cranberries, optional
Nonstick vegetable spray

Directions

1. Preheat oven to 350°F.
2. In a large bowl, combine the flour, sugar, baking soda, cinnamon, salt (if using), baking powder, nutmeg and cloves.
3. In a medium-size bowl, whisk the eggs, pumpkin, oil and water.
4. Stir wet ingredients into dry ingredients just until moistened. Fold in hemp seeds and cranberries (if using).
5. Coat a 9×5-inch loaf pan with nonstick spray. Pour batter into greased pan.
6. Bake at for 60 minutes or until a toothpick inserted in the center comes out clean.
7. Cool in pan for 10 minutes before moving to a wire rack.

Cooking Note

• To dial down the nutty hemp flavor, use sunflower or canola oil in place of hemp seed oil.

Nutrition Information
Serves 18.
Serving size: One ½-inch slice

Calories: 208; Total fat: 9g; Saturated fat: 1g; Cholesterol: 21mg; Sodium: 92mg; Carbohydrates: 27g; Fiber: 3g; Sugars: 12g

Contributing Editor Jodie Shield, MEd, RDN, LDN, is based in Chicago. She is the author of HealthyEatingforFamilies.com.

Juicing—used synonymously with “juice fasting” or cleansing—refers to limiting the diet to only the juice extracted from fresh fruit and vegetables for a set amount of time. Some weight-loss diets advocate juicing anywhere from two days to several weeks, while the 2010 film Fat, Sick & Nearly Dead hailed 60-day juice fasts as the path to health.

Clinical information on “juice cleanses” is extremely limited, and research that looks at the health effects of concentrated juice powders includes mainly studies with small sample sizes of less than 100 participants. There is, however, there is no shortage of research that supports the positive health benefits of whole fruit and vegetable consumption:

• Evidence Analysis Questions related to fruit intake
• Evidence Analysis Questions related to Vegetable Intake
• Dietary Guidelines 2010 EAL: “In adults, what is the relationship between the intake of vegetables and fruits, not including juice, and selected health outcomes?” 

While there is no advantage to consuming juice over whole fruit with respect to the bioavailability of nutrients, a sudden increase in fruit and vegetable consumption may lead to gas, bloating or diarrhea. Juicing could also have potential food-medication interactions. For example, increasing foods high in vitamin K, such as spinach and kale, may affect anti-blood clotting medication. And anyone with a health condition such as kidney disease, diabetes or hypertension should consult an RD before making significant dietary changes.

Some juice-only diets that severely restrict calories may result in short-term weight loss, but the lack of protein would make it difficult to maintain muscle mass. Other potential nutrient deficiencies include fatsoluble vitamins D and E, essential fatty acids, B vitamins and, particularly if the pulp is strained out of the juice, fiber. Juicing can also lead to weight gain if other factors in the diet and activity level are unchanged.

While creative juice concoctions are appearing on restaurant menus and in juice bars across the country, many consumers are purchasing their own juicers—ranging from manual presses designed primarily for citrus fruits to pricier power blenders that can extract liquids and pulp from tougher produce, such as carrots, beets and leafy greens.

Always wash fruits and vegetables thoroughly before juicing. Remember that fresh juice can quickly develop harmful bacteria, so only make enough for what you can drink immediately. Aim for a 3-to-1 vegetable-to-fruit ratio, and the less pulp you strain, the higher the fiber content. For a more substantial snack, blend it with low-fat milk or yogurt and call it a smoothie.