The single biggest day for for avocado is Superbowl Sunday. Avocado is a super food, providing you with heart healthy mono-unsaturated fats, just 250 calories and vitamins A, C, E, the B vitamins, as well as fiber and potassium.

You can scoop it from the skin using a spoon straight into your mouth. It’s just that good. Squeezing a few drops of lemons juice and a tad of salt make it even better. But for most of us, avocado equals guacamole dip. “Guacamole” is Aztec for “Avocado Sauce”, the original recipe calling for crushed avocado, tomatoes and salt.

Unfortunately today, many people settle for sub-par, store brought guacamole dips, which not only taste like bird droppings, but are also nutritional atrocities. We covered one such bastardization of the term guacamole a few months ago.

Today we’d like to offer you a quick recipe. This guac recipe takes less than a time-out to make and will have you dishing out a super bowl filled with a tasty dip that everyone can dig into with whole grain tortillas.

Ingredients:
6 ripe avocados
2 limes (lemons OK)
2 tomatoes (optional)
A bunch of chives
1 TBSP Dijon mustard (or more, to taste)
cilantro or Italian parsley (not a must)
salt and pepper to taste
Directions:
1. halve the limes.
2. peel and pit the avocados, immediately squeezing 2 lime halves over the the avocado meat to prevent browning. Optionally add the pits to the avocado mass, it seems to repeal the browning process as well.
3. dice two avocados into quarter inch cubes, and crush the rest with the back of a fork. place in in your super bowl.
4. dice the tomatoes. add to bowl.
5. finely dice the chives and cilantro. add to bowl.
6. add the mustard.
7. mix everything with a wooden spoon (or your hands).
8. taste. add salt and pepper (you’ll need a bit less than normal due to the mustard)
9. douse with juice of the second lime and refrigerate till game time.

Enjoy!

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In the past 30 years the cost of fresh fruits and vegetables has gone up 40%. At the same time, the cost of soft drinks has gone down by over 30%. The graph below is taken from a New York Times article discussing a proposed soda tax. (The tax of a few pennies on sugary drinks will supposedly lower consumption and help the government implement various health plans.)

At least part of the price reduction can be attributed to high fructose corn syrup, which entered the market in the 1980’s. HFCS costs beverage manufacturers half the price of sugar.

What to do at the supermarket:

Although the price of eating healthy has gone up, here are a few suggestions:

1. Drink tap water – Stop buying and drinking soft drinks. A family of 4 will save $500 a year! Not to mention a nice drop in weight…

2. Buy frozen fruits and vegetables – instead of paying a premium for fresh produce shipped from the other side of the world, you get a product that retains the same levels of vitamins as fresh, and sometimes even more than “fresh” produce that has been traveling around for 3 weeks. Canned is also an option, but watch for added sugar or sodium.

3. Buy in season – tomatoes and blueberries will always be cheap in the summer. For off season – see #2.

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Ever since the term locavore was coined in 2005, there has been a lot of excitement around the prospect of people enjoying fresher, tastier foods, with less of an environmental impact because they travel less. We have come to appreciate farmers’ markets, contemplated food miles, and argued endlessly over what’s better: organic tomatoes or local tomatoes.

It was only a matter of time, then,  until the big food companies understood the potential of the term “local”. Once they caught on to the trend, they started using it in their own creative ways to market the same old products, but with a twist. A very enlightening article on this subject appeared in the New York Times:

Frito Lay is … kicking off a marketing campaign that is trying to position the nation’s best-selling brand of potato chips as local food.

Five different ads will highlight farmers who grow some of the two billion pounds of starchy chipping potatoes the Frito-Lay company uses each year. One is Steve Singleton, who tends 800 acres in Hastings, Fla.

“We grow potatoes in Florida, and Lays makes potato chips in Florida,” he says in the ad. “It’s a pretty good fit.”

For the entire article…

What you need to know:

Organic junk food is still junk food, and similarly, the fact that a manufacturer calls it’s products local does not contribute to your health.

The real meaning behind the local food movement is to promote small farms, enable people to eat in an ecologically responsible manner. This means eating food in its season and not shipping it halfway around the world. It means minimizing waste in petroleum, used both for gasoline and fertilizer. It means keeping the soil healthy so it can continue to provide crops fro decades and centuries to come.

And it means less processed food. it means smaller artisan manufacturers. Which is exactly the opposite of the American way of doing business in the past 100 years (bigger is better, no?).

Watching huge food corporations jumping on this bandwagon is like listening to a bad joke. Don’t get us wrong, there is definitely room for a bag of potato chips and some Dunkin’ Donuts here and there. But please don’t BS us about local…

What to do at the supermarket:

If you want local food, farmer’s markets are usually a good place to go. Some of  Whole Foods Market’s fresh products also state where they were produced, in many cases not too far. But for the most part, a supermarket is the antithesis of local. It could never have grown to offer 40,00o items uniformly and regularly otherwise.

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1. Ketchup, one of the most popular condiments in the US, is a half a billion dollar industry.

2. Ketchup is originally a spicy fish sauce called Ke-Tsiap from east Asia. It was brought west in the 17th century and by the early 1800’s recipes for ketchup as we know it started to appear in cookbooks.

3. H.J. Heinz Company is the world leader in ketchup sales, with a 60% market share in the US. It sells over 600 million bottles of ketchup annually.

4. Nutritionally, ketchup , as well as other cooked tomato products, is a good source of the anti-oxidant lycopene. Lycopenes are beneficial in the prevention of prostate and colon cancers. This is one of the rare cases where cooking a raw vegetable actually improves the bio-availability of a nutrient instead of reducing it.

5. 25% of ketchup is sugar!! Now you know why kids love it, and consider ketchup the main part of a meal, with the rest of the food serving as a condiment.

6. Ketchup is also high in salt. a single teaspoon contains almost ten percent’s worth of the daily maximum recommended value of sodium.

7. The ingredient list for Heinz ketchup is:

Tomato Concentrate , Distilled Vinegar, High Fructose Corn Syrup, Corn Syrup, Salt, Spice, Onion Powder, Natural Flavoring.

If you were wondering why corn syrup (a cheaper sugar than table sugar) appears twice, a possible answer could be that by splitting the sugar ingredient into 2 separate ingredients, it doesn’t appear in the second place in the list, psychologically reducing the fear of buying the product. We’re still trying to figure out what that Natural Flavor is. Spice too.

8. The FDA strictly regulates what products may be called ketchup; especially important are viscosity and the presence of tomatoes and tomato solids.

9. In 2005, after urging by Heinz and several other tomato product manufacturers, the FDA allowed tomato product labels to tout health claims, due to the aforementioned lycopenes. The ruling includes ketchup as well as tomato pasta sauces and marinades.

10. Squeeze bottle were introduced in the 1980’s to solve the problem of ketchup not flowing out of glass containers.

11. Not everyone is a big fan of ketchup. In the Netherlands, mayonnaise is the condiment of choice with french fries.

What to do at the supermarket:

It seems that ketchup is a staple in every household. If you are concerned about sugar, look for ketchup products artificially sweetened as a way to reduce sweet calories. There are also reduced sodium ketchups available in most supermarkets.

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flickr photo: Jason Riedy

From the New York Times:

Misshapen fruit and vegetables won a reprieve on Wednesday from the European Union as it scrapped rules banning overly curved, extra knobbly or oddly shaped produce from supermarket shelves.

“It makes no sense to throw perfectly good products away, just because they are the ‘wrong’ shape.”

Read the article…

Remember the old adage “don’t judge the book by its cover”?  Similarly, people judge food with their eyes. Marketers and retailers get it. That’s why, at any given supermarket produce section, fruits and vegetables seem like soldiers standing at attention. They are stacked neatly one on top of the other, uniformly shaped, big, bright, and shiny. Perfect. Except, that is, for their flavor. This is because supermarket produce is bred for transportability, long shelf life, and of course, the eye-candy factor.

What to do at the supermarket:

For exceptional flavor, some people bypass the supermarket and head to the farmers market, where deformed, usually small fruit and vegetables await. Not always sightly, but one bite into an heirloom tomato is enough to convince folks that tomatoes were meant to taste like this.

For those of us who do prefer the convenience of the supermarket, check out the organic section. Although the produce may not appear as sexy, in many cases it packs a flavorful punch.

Lastly, choose produce in season. Tomatoes do not grow year round near your home. When you buy them in winter, they have been picked green and traveled many miles and many days to get to your plate.  Apples may have been picked months ago and chill stored until their time came to dress the shelf at your local A&P.

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According to the US Dietary Guidelines, we’re supposed to get 5 servings of vegetables a day, but most of us fall short. A new study presented this weekend at the annual ADA convention has found a solution. Drink your veggies:

University of California-Davis researchers say drinking vegetable juice is an effective way to help people increase their vegetable intake.

Study author Carl Keen says seven out of 10 adults fall short of the daily vegetable intake recommended by the U.S. Dietary Guidelines. The researchers studied whether drinking vegetable juice could be a simple behavior change to help boost the intake of vegetables to “strive for five,” or eat five servings of fruits and vegetables a day.

Read more…

What you need to know:

There’s great variation in the nutritional content of vegetables. Most contain small amounts of fat and protein, and large amounts of fiber, vitamins, minerals and phytochemicals. The variation is important, as each color represents different nutrients found in the plant. Here’s a brief color code  breakdown:

Red – tomatoes (especially cooked) – lycopene. Protection from prostate cancer as well as heart and lung disease.

Purple – beets, eggplant, red cabbage, red peppers – anthocyanins – good for the heart.

Orange – carrots, winter squash and sweet potatoes – alpha carotene, beta carotene.

Yellow/green – spinach, collards, corn, green peas, avocado – lutein and zeaxanthin – good for the eyes.

Green – broccoli, brussels sprouts, cabbage, kale and bok choy – sulforaphane, isocyanate – inhibit the action of carcinogens.

White/green – garlic, onions, leeks, celery, asparagus – allicin and other antioxidants – antitumor properties.

source: The Color Code book

What to do at the supermarket:

When buying vegetable juice, look at the label to see what you’re getting. An 8oz serving of V8 is loaded with salt (480mg / 20% of recommended daily intake). The low sodium version has less than a third of that amount.

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Purple, high anthocyanin tomatoes and red wild-type tomatoes.

From the Washington Post:

Tomatoes genetically modified to be rich in antioxidants called anthocyanins appeared to extend the life spans of cancer-prone mice, a European study finds.

The modified tomatoes were created by adding two genes (Delila and Rosea1) from the snapdragon flower. The anthocyanins, which belong to the flavonoid class of antioxidants, gave the tomatoes a peculiar purple color.

Read more…

What you need to know:

Tomatoes are naturally rich in antioxidants, which have been show to reduce the risk of cancer. Processing tomatoes by cooking them actually improves their nutritional value, as the heat releases lycopene,  a very powerful antioxidant. Tomatoes provide good amounts of vitamin C, vitamin A,  and a bit of beta-carotene, iron, and folic acid.

The purple tomato, according to the study, has a threefold amount of antioxidant when compared to the regular tomato.

What to do at the supermarket:

It’ll probably take some time until these purple tomatoes are available to the general public, but in the meantime, buy and eat plenty fresh or canned tomatoes. Use in salads, salsas, and pasta sauces.

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