Date: Fri Sep 12 00:00:00 EDT 2008
GRAPES ARE ON SALE THIS WEEK
Nutrition Information: 1 cup (151 grams):
104 calories, 0 gram fat, 1 gram protein, 27 gram carbohydrate, 1 gram dietary fiber, 3 mg sodium, 288 mg potassium (8 percent daily value), 16 mg vitamin C (27 percent daily value vitamin C), 2 percent daily value for calcium, 2 percent daily value for vitamin A, 3 percent daily value for iron.
Grapes are naturally low in fat, cholesterol and sodium. Grapes are a very good source of vitamin C and vitamin K.
Grape Tips: Grapes should be plump, well colored, and firmly attached to their stem. They should be refrigerated, and do not wash them until just before serving.
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Date: Fri Sep 5 00:00:00 EDT 2008
Sweet, Juicy and High in Vitamins A and C, Cantaloupe, is on Sale.
¼ medium cantaloupe is only 50 calories, 12 grams of good-fueling carbohydrate, naturally fat free, cholesterol free, very low in sodium and a good source of folic acid. Cantaloupe is on the Top Ten Nutritionists’ Pick List!
Wash the rind before slicing. Serve in half, quarters or diced into a fruit salad.
Store at room temperature for 2-3 days to further ripen.
Choose cantaloupes heavy for their size with a fruity fragrance.
¼ medium cantaloupe (134grams/4.8 ounces) = 50 calories, 280 mg potassium, 12 grams carbohydrate, 1 gram dietary fiber, 11 grams natural sugar, 100 percent daily value for vitamin A, 80 percent daily value for vitamin C, 2 percent daily value for calcium, 2 percent daily value for iron.
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Date: Fri Aug 29 00:00:00 EDT 2008
BROCCOLI CROWNS ON SALE
The jewel of the “veggie kingdom”, 1 stalk of broccoli provides 220 percent of our daily value of vitamin C; 15 percent of our daily value of vitamin A (beta-carotene); 20 percent of our daily value of fiber and is rich in natural phytochemicals known to reduce the risk of many diseases. Broccoli also contains calcium and iron.
Consume a sufficient amount of fruits and vegetables while staying within energy needs. Two cups of fruit and 2½ cups of vegetables per day are recommended for a reference 2,000-calorie intake, with higher or lower amounts depending on the calorie level.
Choose a variety of fruits and vegetables each day. In particular, select from all five vegetable subgroups (dark green, orange, legumes, starchy vegetables, and other vegetables) several times a week.
Nutrition Facts for broccoli, 1 medium stalk (148 g / 5.3 oz.): 45 calories, 5g protein, 0.5g fat, 8g carbohydrate, 5g dietary fiber, 55mg sodium, excellent source vitamin C.
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Date: Fri Aug 22 00:00:00 EDT 2008
AUGUST IS PEACH MONTH AND WE ARE HAVING A JERSEY PEACH SALE!
Choose bright, fresh-looking peaches. Skin color should be creamy or yellow with varying degrees of red blush or mottling, depending on the variety. Ripe peaches should yield to gentle palm pressure.
If unripe, leave peaches on the countertop in a closed paper bag. If ripe, refrigerate.
Peaches continue to ripen after harvest.
Peaches are naturally:
Saturated Fat Free
Sodium Free
Cholesterol Free
Good Source of the antioxidant Vitamin C
Fat Free
1 medium peach (98 g) = 40 calories, 10 g carbohydrate, 2 g dietary fiber, 1 g protein, 0 fat, 10 percent daily value for vitamin C, 2 percent daily value for vitamin A.
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Date: Fri Aug 15 00:00:00 EDT 2008
TUTTOROSO TOMATOES ON SALE
· Botanically, tomatoes are a fruit. This is because, generally, a fruit is the edible part of the plant that contains the seeds, while a vegetable is the edible stems, leaves, and roots of the plant.
· Significant medical research suggests that the consumption of lycopene - the stuff that makes tomatoes red - may prevent cancer.
· Store on the countertop. Tomatoes will continue to ripen.
· Low Fat
Low Calorie
Saturated Fat Free
Sodium Free
Cholesterol Free
High in the antioxidant Vitamin C
Good Source of the antioxidant Vitamin A
Nutrition Facts for 1 medium tomato (148 g/5.3 ounces) = 35 calories, 0.5 fat, 5 mg sodium, 360 mg potassium, 7 g carbohydrate, 1 g dietary fiber, 1 g protein, 20 percent daily value vitamin A, 40 percent daily value vitamin C, 2 percent daily value calcium, 2 percent daily value iron.
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Date: Fri Aug 8 00:00:00 EDT 2008
LONG ISLAND BICOLOR CORN
Long Island Corn On Sale This Week!
Local, fresh produce from our community…supporting our farmers ~ enjoy!
Nutrition Facts for Sweet Corn (kernels from 1 medium ear (90g/3.2 oz.) =
80 calories; 1 g fat; 0 sodium; 240 mg potassium; 18 g carbohydrate; 3 g dietary fiber; 3 g protein; good source of vitamin C.
NUTRITION:
High fiber, very low sodium, low fat, a good source of vitamin C, contains iron, vitamin A, and some of the B vitamins.
CORN TIP:
If you aren't going to cook the corn right away, keep it in the refrigerator with the husks left on. Cooling will help slow down the loss of sugars. When ready to use, peel back the husks, remove all the silk, and break off the stalk at the bottom.
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Date: Fri Aug 1 00:00:00 EDT 2008
NECTARINES, A SUMMER'S DELIGHT
Nectarines belong to the same species as peaches, without the fuzz! As with peaches, nectarines can be white or yellow, and clingstone or freestone. On average, nectarines are slightly smaller and sweeter than peaches. The lack of skin fuzz can make nectarine skins appear more reddish than those of peaches, contributing to the fruit's plum-like appearance. 1 medium nectarine (140 grams)=
70 calories
Total Fat 0.5g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 16g
Dietary Fiber 2g
Sugars 14g
Protein 1g
Vitamin A 4%
Vitamin C 15%
Calcium 0%
Iron 2%
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Date: Fri Jul 25 00:00:00 EDT 2008
BLUEBERRIES ON SALE
Blueberries are in season from May through October. Blueberries are the fruits of a shrub and grow in clusters. They range in size from that of a pea to a marble. They are deep in color, from blue to purple-black, and have a white waxy "bloom" that covers the surface for protection. The skin surrounds flesh that encases tiny seeds. Blueberries are bursting with nutrients and flavor, yet very low in calories. Researchers at Tufts University analyzed 60 fruits and vegetables for their antioxidant capability. Blueberries came out on top, rating highest in their capacity to destroy free radicals.
1 cup fresh blueberries = 70 calories, 1 gram protein, 15 g carbohydrate, 0 fat, 23 percent daily value vitamin C, 6.5 grams dietary fiber.
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Date: Fri Jul 18 00:00:00 EDT 2008
JERSEY PEACH SALE
One average peach has only 40 calories, is a good source of potassium and contains vitamin C, vitamin A, niacin and fiber. Choose those with a creamy or golden background color and smooth, plump skin. A red blush is a varietal characteristic and not always an indication of maturity. Ready to eat ripened peaches will give to gentle palm pressure. Closeness is the key to ripening so store several in a paper bag, loosely closed (and check daily). Store ripened peaches in the refrigerator. Eat at room temperature for a juicy, sweet King Kullen Produce Experience!
One Medium Peach (98 grams/3.5 ounces) = 40 calories, 10 grams carbohydrate, 2 grams dietary fiber, 9 grams sugar, 10 percent vitamin C, 2 percent vitamin A.
Easy Peachy Salsa:
Add salsa to fresh, chopped peaches for a quick topping on fish, poultry or grilled veggies!
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Date: Fri Jul 11 00:00:00 EDT 2008
IT'S A STRAWBERRY SALE!
At just 45 calories, 8 medium strawberries deliver 96 mg of vitamin C, 4 grams dietary fiber and 270 mg potassium. Strawberries are also brimming with antioxidants (anthocyanins).
STRAWBERRY FACTS…
Always refrigerate
They do not ripen further after harvest
Do not wash berries until just before use
Make fresh fruit kabobs for kids and parties using pineapple chunks, cantaloupe, grapes, and strawberries (many colors)
For a Refreshing Treat:
Try strawberries tossed with a dash of balsamic vinegar and fresh mint
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Date: Fri Jul 4 00:00:00 EDT 2008
King Kullen Bi-Color Corn Sale!
Corn On Sale This Week! (12 for $1.99)
Nutrition Facts for Sweet Corn (kernels from 1 medium ear (90g/3.2 oz.) =
80 calories; 1 g fat; 0 sodium; 240 mg potassium; 18 g carbohydrate; 3 g dietary fiber; 3 g protein; Good source of vitamin C.
Nutrition:
High fiber, very low sodium, low fat, a good source of vitamin C, contains iron, vitamin A, and some of the B vitamins.
CORN TIP:
If you aren't going to cook the corn right away, keep it in the refrigerator with the husks left on. Cooling will help slow down the loss of sugars. When ready to use, peel back the husks, remove all the silk, and break off the stalk at the bottom.
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Date: Fri Jun 27 00:00:00 EDT 2008
STRAWBERRY SALE!
Essential vitamins, fiber, potassium and phytochemicals. One serving of strawberries - about 8 strawberries - is an excellent source of vitamin C. One serving of strawberries provides more vitamin C than an orange!
In a recent study, strawberries ranked second among the top ten fruits in antioxidant capacity (TAC), which is one reason why they may help prevent cancer and heart disease.
1 cup strawberries (147 grams)= 50 calories, 0 fat, 0 sodium, 2 grams dietary fiber, 170 mg potassium, 11 g carbohydrate, 160 percent vitamin C.
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Date: Fri Jun 20 00:00:00 EDT 2008
Seedless Watermelon On Sale
Summer is the season for sweet, juicy watermelon.
Watermelon is related to the cantaloupe, squash and pumpkin, other plants that also grow on vines on the ground. Watermelons can be round, oblong or spherical in shape and feature thick green rinds that are often spotted or striped.
Watermelon is packed with some of the most important antioxidants in nature. Watermelon is an excellent source of vitamin C and a very good source of vitamin A through its concentration of beta-carotene. Pink watermelon is also a source of the carotenoid antioxidant, lycopene.
Cooking Tip: Purée watermelon, cantaloupe and kiwi together. Swirl in a little plain yogurt and serve as refreshing cold soup.
1 cup watermelon balls (154 grams) = 46 calories, 0 fat, 2mg sodium, 12 g carbohydrate, 1 grams dietary fiber, 1 gram protein, 18 percent daily value vitamin A, 21 percent daily value vitamin C
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Date: Fri Jun 13 00:00:00 EDT 2008
IT’S A BLUEBERRY SALE!
One cup of fresh blueberries contains 16 percent Daily Value of fiber (2.86 g per 100g)
(90 percent of the fiber is insoluble, good for the digestive track)
Blueberries are a source of Vitamins A and C, potassium and folic acid.
Blueberries are very low in fat and sodium. Blueberries are a SUPERFRUIT, brimming with antioxidants.
One serving of Fresh Blueberries = one-half cup
One serving of Blueberry juice = 3/4 cup (6 oz.) of 100 percent juice
One serving of dried Blueberries = 1/4 cup
1 cup fresh blueberries (145 g) = 83 calories, 1 g protein, 21 g carbohydrate, 0 fat, 3.5 g dietary fiber.
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Date: Fri Jun 6 00:00:00 EDT 2008
CALIFORNIA AVOCADOS ON SALE
Avocados contain good monounsaturated fat and contribute nearly 20 vitamins and minerals (in a 1 ounce serving) making it a good nutrient choice. This includes vitamin E, folate, vitamin C and iron.
They don’t start to ripen until they are picked. You can tell if it is ripe, if the skin yields when gently pressed. Firm avocados will ripen on the kitchen counter in less than a week. You can speed the process by placing the avocado in a brown paper bag with a banana or apple (these give off a gas to promote ripening). Once ripe, they can bruise easily so store in the refrigerator for a few days. Avocado flesh turns brown when exposed to air. You can minimize this by mixing with lemon or limejuice. Or for guacamole, make sure to press the plastic warp directly against the guacamole in the bowl before storing in the refrigerator.
The avocado's smooth, creamy consistency makes it one of the first fresh fruits a baby can enjoy.
1/5 medium California avocado (30 grams/1.1 oz.) = 55 calories, 5 grams fat, 0 sodium, 170 mg potassium, 3 grams carbohydrate, 3 grams dietary fiber.
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Date: Fri May 30 00:00:00 EDT 2008
EARTHBOUND FARM ORGANIC BLUEBERRIES ON SALE
One cup of blueberries contains 16 percent Daily Value of fiber (2.86 g per 100g)
(90 percent of the fiber is insoluble, good for the digestive track)
Blueberries are a source of Vitamins A and C, potassium and folic acid.
Blueberries are very low in fat and sodium.
One serving of Blueberries = one-half cup
One serving of Blueberry juice = 3/4 cup (6 oz.) of 100 percent juice
One serving of dried Blueberries = 1/4 cup
1 cup blueberries (145 g) = 83 calories, 1 g protein, 21 g carbohydrate, 0 fat, 3.5 g dietary fiber
BLUEBERRIES ARE A SUPERFRUIT, full of antioxidants
For more info visit www.blueberry.org
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Date: Fri May 23 00:00:00 EDT 2008
BLUEBERRY SALE
Blueberries are in season from May through October. Blueberries are the fruits of a shrub and grow in clusters. They range in size from that of a pea to a marble. They are deep in color, from blue to purple-black, and have a white waxy "bloom" that covers the surface for protection. The skin surrounds flesh that encases tiny seeds. Blueberries are bursting with nutrients and flavor, yet very low in calories. Researchers at Tufts University analyzed 60 fruits and vegetables for their antioxidant capability. Blueberries came out on top, rating highest in their capacity to destroy free radicals.
1 cup fresh blueberries (145 grams) = 83 calories, 1 gram protein, 21 g carbohydrate, 0 fat, 23 percent daily value vitamin C, 3.5 grams dietary fiber.
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Date: Fri May 16 00:00:00 EDT 2008
EARTHBOUND FARM ORGANIC STRAWBERRIES ON SALE
8 strawberries have more vitamin C than an orange
8 strawberries have 20 percent of the folic acid you need every day
Strawberries can also play a part in helping to reduce the risk of cancer and heart disease
Refrigerate and keep dry, wash before serving.
Nutrition Facts (8 medium strawberries, 5.3 oz./147g):
45 calories, 0 g fat, 12 g carbohydrate, 4 g dietary fiber, 160 percent Daily Value Vitamin C, 2 percent Daily Value Calcium, 4 percent Daily Value Iron.
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Date: Fri May 9 00:00:00 EDT 2008
Earthbound Farm Organic Broccoli Is On Sale
Broccoli, a balance of nature’s vitamins and minerals, is high in fiber, low in fat and calories, and high in vitamin C and potassium.
The jewel of the Veggie Kingdom, 1 stalk of broccoli provides 220 percent of our daily value of vitamin C, 15 percent of our daily value of vitamin A (beta-carotene), 20 percent of our daily value of fiber and is rich in natural phytochemicals known to reduce the risk of many diseases. Broccoli also contains calcium and iron.
Spread the Word: Eat broccoli AT LEAST once a week, and everyday is also a good goal.
Choose Organic when available, better for the planet and no synthetic chemicals.
Nutrition Facts for broccoli, 1 medium stalk (148 g / 5.3 oz.): 45 calories, 5g protein, 0.5g fat, 8g carbohydrate, 5g dietary fiber, 55mg sodium, excellent source vitamin C.
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Date: Fri May 2 00:00:00 EDT 2008
STRAWBERRIES ON SALE
8 strawberries have more vitamin C than an orange
8 strawberries have 20 percent of the folic acid you need every day
Strawberries can also play a part in helping to reduce the risk of cancer and heart disease
Refrigerate and keep dry, wash before serving.
Nutrition Facts (8 medium strawberries, 5.3 oz./147g): 45 calories, 0 g fat, 12 g carbohydrate, 4 g dietary fiber, 160 percent Daily Value Vitamin C, 2 percent Daily Value Calcium, 4 percent Daily Value Iron.
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Date: Fri Apr 25 00:00:00 EDT 2008
GALA APPLES ON SALE
Apple Nutrition Facts
Apples are fat-free!
One apple provides as much dietary fiber as a bowl of most bran cereals. That's equal to one fifth of the recommended daily intake of fiber.
Apples are loaded with pectin, a soluble fiber that aids digestion and may help reduce cancer and heart disease.
The complex carbohydrates in apples give your body a longer, more even energy boost compared to high-sugar snacks. Snacking on apples can keep you going throughout the day.
Apples provide boron, an essential trace element that helps harden bones. Strong bones help prevent osteoporosis.
1 medium apple (154 grams/5.5 ounces) = 80 calories, 0 fat, 0 protein, 0 sodium, 22 g carbohydrate, 5 g dietary fiber, 6 g sugar, 8 percent daily value vitamin C, 170 mg potassium
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Date: Fri Apr 18 00:00:00 EDT 2008
California Strawberries On Sale
8 strawberries have more vitamin C than an orange
8 strawberries have 20 percent of the folic acid you need every day
Strawberries can also play a part in helping to reduce the risk of cancer and heart disease
Refrigerate and keep dry, wash before serving.
Nutrition Facts (8 medium strawberries, 5.3 oz./147g):
45 calories, 0 g fat, 12 g carbohydrate, 4 g dietary fiber, 160 percent DV vitamin C, 2 percent DV Calcium, 4 percent DV iron.
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Date: Fri Apr 11 00:00:00 EDT 2008
EGGPLANT TIPS
Does eggplant need to be peeled for cooking? Peeling should depend on how the eggplant is used in the recipe. If you never peel, selection becomes extremely important. Choose young tender eggplant since older tough skin takes longer to cook and by then the flesh is overcooked.
Eggplant can be baked, grilled, steamed, or sautéed. It is versatile and works well with tomatoes, onions, garlic and cheese. The only way eggplant is unacceptable is raw.
Nutrition Facts:
Serving Size: 1/5 average eggplant (84g)
Calories 25, Total Fat 0g, Cholesterol 0mg, Sodium 0mg, Total Carbohydrate 5g, Dietary Fiber 2g, Sugars 3g, Protein 1g, vitamin C 2 percent, Iron 2 percent.
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