Chocolate

Yes, we’re talking about the fan favorite sweet (and sometimes bitter) treat. Chocolate is a favorite across all ages. Even though chocolate is most often used in desserts, it really does have many health benefits.  In fact, dark chocolate is rich in fiber, iron, magnesium, copper, manganese and other minerals. We’ve gathered some fun facts and great recipes below.

Did you know?

-White chocolate is actually not chocolate at all, it doesn’t contain any cocoa solids.

-The cacao bean, which chocolate is made from, is native to Mexico and both Central and South America.

-It takes about 400 cacao beans to make one pound of chocolate.

Recipes:

-Easy Chicken Mole: https://www.foodnetwork.com/recipes/marcela-valladolid/easy-chicken-mole-2585830

-Healthy Chocolate Pudding: https://healthyhappylife.com/chocolate-pudding-for-breakfast/

-Vegan and Gluten Free Cupcakes: https://www.superhealthykids.com/recipes/vegan-gluten-free-cupcakes/

Blueberries

Blueberries, often labeled a superfood, are low in calories and incredibly good for you. Their sweet taste and appealing blue color make them a popular pick for children and adults year-round. Blueberries are among the most nutrient-dense berries; they are high in fiber, vitamin C and vitamin K. We’ve gathered some fun facts and yummy blueberry recipes!

 Did you know?

- Blueberries are one of the only foods that are naturally blue in color.

- People have been eating blueberries for more than 13,000 years.

- It only takes blueberries 4 minutes to freeze.  

Recipes:

-Easy Small Batch Blueberry Jam: https://www.allrecipes.com/recipe/239514/easy-small-batch-blueberry-jam/

-Blueberry Sorbet: https://www.thespruceeats.com/blueberry-sorbet-recipe-1945833

-Healthy Blueberry Breakfast Cookies: https://www.howsweeteats.com/2015/05/blueberry-breakfast-cookies/

Strawberries

Since we’re rolling into spring, strawberry season is coming up! These tart berries are a common favorite among children and adults alike. Strawberries are an excellent source of vitamin C, so they are excellent for your immune system. They’re also a healthy source of fiber, which makes them a good snack to help manage blood sugar levels. We’ve gathered some fun facts below as well as a few strawberry-centered recipes that will be delicious throughout the spring and summer.

Did you know?

- The average strawberry has 200 seeds.

- Strawberries are the only fruit to wear their seeds on the outside.

- Strawberries are typically the first fruit to ripen in the spring.

Recipes:

Refreshing Strawberry Soup: https://brooklynfarmgirl.com/strawberry-soup/

Strawberry, Cucumber and Mint Water: https://wholefully.com/strawberry-lime-cucumber-and-mint-water/?crlt.pid=camp.GVZyXrcMRtbQ/

Strawberry Mango Salsa: https://damndelicious.net/2013/06/10/strawberry-mango-salsa/#_a5y_p=1205741

GINGER

Amid COVID-19 we’d like to share with you an ingredient that has antiviral properties – ginger. Because it is easily incorporated into any meal, ginger may be the perfect thing to add to your diet. You can even sneak it into your family meals, as it pairs well with lots of dinner-time staples.

Did you know?

-       Ginger plants can grow up to 4 ft tall.

-       In Japan and elsewhere, slices of ginger are eaten between dishes or courses to clear the palate.

-       Queen Elizabeth I of England invented the gingerbread man

Recipes:

Ginger Berry Fruit Smoothie: https://thelemonbowl.com/ginger-berry-fruit-smoothie/

Ginger Chicken and Veggie Stir Fry: https://www.inspiredtaste.net/35342/ginger-chicken-and-veggie-stir-fry-recipe/

Immune-Boosting Ginger Tea: https://www.theharvestkitchen.com/immune-boosting-ginger-tea/

OATS

Oats are a cereal commonly eaten in the form of oatmeal or rolled oats. Lately, oats have taken the food industry by storm and health gurus are praising oats for their many benefits. Oats can be worked into any meal so give one of the below recipes a try!

Did you know?

- October 29th is National Oatmeal Day.

- Theophrastus and Pliny believed that oats were a diseased form of wheat.

- Oats are used primarily as food for livestock, with only about 5% of the world crop being consumed by humans.

Recipes:

Turkey and Oat Burgers: https://www.health.com/health/recipe/0,,10000000457204,00.html

Honey Oat Smoothie: https://www.yummly.com/recipe/Peanut-Butter-and-Honey-Oat-Smoothie-2370494

Savory Oatmeal with a fried egg: https://healthynibblesandbits.com/savory-oatmeal-cheddar-and-fried-egg/

Tahini

Tahini, a puree made from toasted sesame seeds, used to be uncommon – now it has become a phenomenon. It’s mildly nutty and savory flavor combined with its creamy texture make it the perfect additive to all your dishes. Not only is it delicious but it is a great source of magnesium, calcium and iron.

Did you know?

-Tahini has nine times more calcium than peanut butter

-When Tahini originated, it was considered such a delicacy that it was used as a form of currency.

-Tahini was considered to be a contributing factor in why Turkish soldiers in WWII were stronger and more fit than their counterparts.

Recipes:

Tahini Hummus: https://www.thespruceeats.com/hummus-with-tahini-2355351

Tahini Brownies: https://www.themediterraneandish.com/tahini-brownies-recipe/

Homemade Falafel with Tahini Sauce: https://www.justataste.com/homemade-falafel-with-tahini-sauce/

Bamboo Shoots

Bamboo is an amazing plant - strong, environmentally friendly, and nutritious. I will admit to being a newbie in the bamboo as food area, but it is definitely worth a try. Check out below for more fun facts and recipes.

Did you know?

-Bamboo can grown up to 3' in one day under the right conditions.

-Bamboo shoots we eat are harvested at about 6" in growth.

-Bamboo fibers have natural antibacterial properties - they even fight bad odor when used in textiles!

Simmered Bamboo Shoots

Bamboo & Mushroom Stir Fry

Bamboo & Pork Stir Fry

Empanadas

Empanadas are one of my favorite portable snacks. They’re easy to make ahead and still taste good several hours after being cooked (though they are arguably better fresh and piping hot). Like most good things, the variations of the empanada seem to be endless. Empanadas in their current form come to us from Spain and Portugal, but they can be found in many places around Europe, North and South America (salteñas in Bolivia), the Middle East (bolani in Afghanistan), and anywhere else small portable food is popular. Read on for more fun facts and recipes!

 Did you know:

• A restaurant in Santiago Chile claims to hold the record for largest empanada at 1200 pounds!

• Papa Luna’s in San Diego offers an eating challenge for empanadas, the current record is 14 in 70 minutes

• April 8th is National Empanada Day

Breakfast

Cheese and guava empanada

Lunch

Mango chicken empanada with black bean salad

Dessert

Sweet potato empanada

Pinto Beans

When we think of pinto beans most of us don't immediately think "that's a great source of" anything in particular, but these little legumes are packed with fiber, folate, protein, and a host of other nutrients we need daily. While there are perceived drawbacks to eating the "magical fruit" as my kid brother was known to call them, a good pre-soak will drastically reduce the gas-causing compounds (Oligosaccharides) which make it to your stomach. Check out the recipes and fun facts below for more!

Did you know?

Dove Creek Colorado is the self-proclaimed pinto bean capital of the world

1 cup of cooked pinto beans has 15g protein, 15g dietary fiber, and only 1g fat.

Breakfast

Pinto Bean Omelet

Lunch

Sweet potato hush puppies with Pinto Beans

Dinner

Bean Soup with cornbread

Polenta

Polenta's origin is a subject of debate in many circles, but most can agree that many cultures have long prepared some version of its deliciousness. It's commonly known corn-based form has decidedly Native American roots, but many accept polenta as a historic staple in the Italian diet - ancient Romans even consumed the porridge made from a variety of local grains available at the time. Wherever its inception, polenta is a tasty, filling, and versatile dish served the world over.  Check out these fun facts and recipes below for more!

Did you know:

-One cup dry polenta (about 3 cups cooked) has only 145 calories. This is great to pair with high calorie components for a decadent meal that won't have you adding to your workout

-Cornmeal will keep in your freezer for two to three years

-Polenta can be savory, sweet, boiled, made in a loaf, fried, baked, and so many other ways

Breakfast

Polenta with eggs and tomato

Lunch

Grilled Polenta and tomato

Dinner

Salmon with Polenta

Winter

The nights are getting colder and winter is finally here, just in time for the holidays! These are the days when tradition and weather combine for some incredible meals and fun times. Gingerbread cookies are one of my favorites - soft, chewy, and just the right amount of sweet. Check out these recipes and traditions below for more special treats and customs.

Ice Skating: our extended family gets together for ice skating at the Plaza and lunch at Fritz’s to celebrate our December birthdays.

Family/Friendship Fruit Salad: each guest brings a piece of fruit to cut for a fruit salad to be served with the meal.

Buñelos: making a great big batch with the family. Great with some hot chocolate!

Bavarian Nut Fudge

Gingerbread Cookies

Party Peppermint Patties

Chili Peppers

Mention chili peppers and most people will have a strong and immediate response, positive or negative. While I will admit to being pretty far left on the mild-to-hot scale, I absolutely love the way a little bit of heat will intensify the flavor of my favorite foods. There are hundreds of pepper varieties, some sweet and others hot, and they all provide great health benefits - some even claim chili peppers will improve your completion when used in face creams! For more pepper fun and tasty recipes, check out below!

Did you know:

-Chili peppers have been part of the human diet for thousands of years, as far back as 7500 BCE in some areas!

-Evidence suggests birds are immune to the "heat" in chili peppers and can peck away at even the ghost pepper pain-free!

-November is National Pepper Month

Breakfast: Aleppo Pepper Omelet

Lunch/brunch: Chorizo Poblano Peppers

Dinner: Pepper Hummus Pasta

Meatballs

Meatballs are one of my favorite cold weather foods. They can be heavy or light, and come in almost any flavor profile you can imagine. While no one really knows who started the meatball craze, they've been around since at least the first century. Meatballs are generally a crowd-pleaser, an attribute which is not shared by the larger -though otherwise identical - meatloaf. So great is the appeal of the meatball that there are historically documented misuses of their power (I'm talking to you, Spanish Inquisition party planners)! Check out the fun facts and recipes below for more meatball awesomeness.

Did you know:

- Swedish and Italian varieties are among ethics's most common in the U.S., but cultures all around the world, including several in Africa and Asia, lay claim to having invented the meatball. 

- Turkey boasts more than 80 distinct meatballs

- The world record for Largest Meatball weighs in over 1,100 lb. and is held by a group in Columbus.

Breakfast: Apple and Maple Breakfast Meatballs

Lunch: Buffalo Chicken Meatball Salad

Dinner: Falafel

Carrots

Carrots will always hold a special place in my diet, mostly because they're my longest lasting vegetable relationship. As a kid, I could always count on finding carrot sticks, and a little ranch dip if I was lucky, at the top of my lunch box each day. Their satisfying crunch and hint of sweetness made the perfect companion to a soft peanut butter and honey sandwich. Low cholesterol and saturated fat, not to mention the long list of nutrients from vitamin A to Thiamin, make carrots a healthy and well-received snack for all ages. For more carrot facts and recipes, check out below!

Did you know:

- The world's longest carrot was about 20 feet long.

- Carrots come in many colors, including purple and red, but the orange carrot is most often found in our grocery stores after being made popular by the dutch in the 16th century.

- The Weta bug, an exceptionally large cricket-like bug, is known to enjoy a crunchy carrot. 

Breakfast

Carrot Pancakes

Lunch

Summer Carrot Salad

Dinner

Carrots with Cinnamon Chicken

Broccoli

Yay for broccoli! Nearly 200% of the recommended vitamin C, loads of fiber, and few calories, make this a welcome addition to many health-conscious plates. Many experts also agree broccoli has cancer fighting powers and will help to protect both your heart and DNA from damage. Check out these fun facts and recipes below.

Did you know

- President George H.W. Bush was gifted 10 tons of broccoli by California farmers after stating he did not like broccoli

- The record for broccoli-eating is currently 1 pound in 92 seconds

-Thomas Jefferson was the first to grow broccoli in America

Breakfast

Green Muffins and Ham

Lunch

Cold Broccoli Salad with Salmon

Dinner

Twice Baked Broccoli Potatoes

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http://www.mindbodygreen.com/0-6039/10-Fun-Facts-You-May-Not-Know-About-Broccoli.html

http://www.organicauthority.com/broccoli-nutrition

Cantaloupe

Cantaloupe is one of my favorite summer melons. Its lightly sweet and refreshing taste, not to mention bright and inviting orange flesh, are the perfect addition to any afternoon picnic. With loads of vitamins A and C, the cantaloupe can even help keep those pesky colds at bay in the off-season! Check out our fun facts and recipes below for more!

Did you know?

- Cantaloupe has been cultivated for thousands of years, there are even records of it from ancient Greece and Egypt

- An average-sized melon (about 5") has less than 200 calories, TOTAL!

- What we know as the cantaloupe is actually a variety of muskmelon. True cantaloupe does not have the pale "net"

Breakfast

Cantaloupe Scones and Yogurt

Lunch

Cucumber, Melon, and Spinach Salad

Dinner

Grilled Chicken with Cantaloupe Salsa

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https://thehumblegardener.com/fun-facts-about-cantaloupe/

http://www.softschools.com/facts/plants/cantaloupe_facts/1566/

Avocado

In the spirit of St. Patrick's day, today's ingredient is the awesome avocado. While I admit to a slight bias (they always hold one of the top slots on my "cannot resist" food list), avocados are considered by many to be a superfood. More potassium than a banana, more protein than any other fruit, no cholesterol, and 75% of its fat is unsaturated - I'm sold! Check out our fun, and festive, avocado recipes and facts.

Did you know:

Avocados do not ripen until they're off the tree

The hass avocado (one of the most common in grocery stores) is named for the mailman in whose back yard it was discovered in the 1930's

Avocado trees will not fruit when planted alone. Unlike some trees, they need another to pollinate

Breakfast

Avocado Omelet

Lunch

Avocado Salad Sandwich

Dinner

Chicken with Avocado & Spinach Sauce

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https://greenblender.com/smoothies/2098/avocado-facts

https://www.avocadocentral.com/nutrition/31-nutrition-facts-and-tips

Eggs

As my mother is known to say, eggs are a great start to the "perfect breakfast." Eggs have had a confusing reputation, though, and were even found on the bad list in the not too distant past. They had all sorts of negative effects - high cholesterol and heart disease to name a few. Luckily, new research has shown eggs are, in fact, a healthy and desirable addition to polite society. The cholesterol found in eggs is now agreed to be the "good" cholesterol, and, large amounts of protein and essential nutrients combined with only about 70 calories per egg, have succeeded in repairing the egg's tarnished reputation. For more egg fun, check out these recipes and facts below!

Did you know

Eggs will float when they are no longer good to eat. Gently drop an egg in a water-filled dish if you're unsure of its freshness

Most eggs are laid between 7:00am and 11:00am

In 2010, a hen in England laid an egg weighing about 3/4 pound with 5 yolks!

Breakfast

Savory Scramble

Lunch

No Mayo Egg Salad

Dinner

Fried egg with beans and Spinach

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http://articles.latimes.com/2013/mar/19/science/la-sci-chicken-lays-giant-egg-20130319

https://sampson.ces.ncsu.edu/2013/09/egg-trivia-facts-3/

http://www.incredibleegg.org/egg-nutrition/nutrient-label/

Weeds and Wildflowers

With spring and summer come plants. Whether wild, weed, or cultivated, they share growth, color, and aroma which are synonymous with sunshine and warm weather. Many of these beauties are not only nice to look at, but also tasty! Colorado is home to a host of wild edible greens and flowers which range from sweet to sour in flavor. One of the most recognizable on the list is the Cattail. Nearly every part of this plant can be safely eaten and enjoyed, some people even roast the tops and eat them like ears of corn! The Prickly Rose, a bright magenta colored flower, boasts vitamin C (3 hips are supposed to have as much as an orange!), and is used in teas and salads.

We also have a few whose names will sound more familiar, like wild onions, garlic, and mint. Don't be surprised when they look a little different from what you find in the grocery store though! For a list of common Colorado wild plants to include in your pantry, check out this link or stop in your local library for an edible plant guide. Foraging through the yard, or while out exploring, can be a lot of fun, but be sure you can identify the plant before you snack - not all of our flora are safe to eat. Happy hunting!

Tomatoes

Warmer weather always leaves me craving fresh tomatoes, and, while the snow is sure to make another appearance or two, our days of 70 degrees lately have me reaching for those delicious fruits already. Or vegetable. The classification of tomatoes has been debated for a while now - and even warranted a Supreme Court ruling in 1887. Botanically it still counts as a fruit, but is generally accepted as a vegetable for everything else. Try these recipes and fun facts below!

Did you know?

Approximately 150,000 tomatoes are thrown each year in the world's largest tomato fight - La Tomatina

There are over 7500 varieties of tomato grown around the world

We absorb more of the nutrients in tomatoes when they're cooked than raw

Breakfast

Tomato and Avocado Omelet

Lunch

Bruschetta Chicken Salad

Dinner

Garlic and Tomato Pasta