FoV of the Month: Watermelon

A follow-up to the previous post: What to do with watermelons besides eating the flesh or juicing it?

The fruit is an excellent source of fluid as it is 92% water by weight. It also provides plenty of vitamin A and C. As Independence Day is just around the corner, watermelons will be making their way into your kitchens and backyard if they haven't already.

Usually only the pink flesh is enjoyed, and the rind is tossed. The white-ish part is actually edible and can be stir-fried, stewed, or even pickled. The rind is delicious when dressed up with some simple ingredients like in the following recipe, a perfect salad alternative for any warm summer day.




Watermelon Rind and Celery Slaw 
Watermelon rind, julienned 
Celery stalks, julienned 
Cilantro, finely chopped

Dressing, whisk together the following: 
Japanese mustard (can be substituted with Dijon mustard or wasabi)
Soy sauce
Sesame oil
Red wine vinegar
Honey (can be substituted with agave nectar for vegan foodies) 

Toss rind, celery, and cilantro with dressing. Chill and serve chilled. 

FoV of the Month: Apricot

Apricots were first grown in China over 4,000 years ago. Nowadays, California is responsible for about 90% of all the apricots grown in the U.S.

These golden gems are classified with the plum family and can be found in almost all regions of the world. Apricots can be dried and eaten as snacks or made into an Egyptian drink called "amar al-din", added to savory or sweet dishes, or consumed fresh.

Like other fruits, apricots pack a nutrition punch. 4 medium-sized fruits eaten with skin offer 3 grams of fiber, almost 10% of the recommended daily value of potassium, and about 17% of vitamin A recommended for a day. 

Not only are these fruits great for snacking, they also make a wonderful dessert after spending some time on the grill. The heat helps to release their sweetness which makes them a healthful sweet treat compared to s'mores or ice cream on a summer day. Pictured on the right is Apricot Gingersnap Parfait. Assembled with almond "ice cream", this refreshing treat can be made vegan easily by drizzling with agave nectar instead of honey on top.

1 apricot, halved and grilled
2 gingersnap cookies, crushed
1 scoop almond frozen treat (used: Almond Dream)
Honey, or agave nectar, for drizzling
Makes 1 serving

Photo of apricots from Shutterstock on faq.org

FoV of the Month: Okra for Meatless Monday

The oblong, green okra pods of the cotton family were first introduced to the U.S. by Ethiopian slaves. Okra, or lady fingers, remain as a popular vegetable in the South today.

Aside from appearing in the fried form, okra is commonly found in Indian cuisine where they're used in curry dishes. They can also be sautéed and stewed with tomatoes, corn kernels, onions, or sweet peppers to make a variety of nutritious dishes as they're packed with fiber and vitamin C. 

If okra is new to you, don't be alarmed by its slimy texture. The pods become more slimy after they've been washed so keep them dry until they're ready to be used. Also, trimming off the ends and minimizing overcooking okra can reduce the sliminess. However, this texture is perfectly normal and can help thicken stews and soups to a desired consistency.

When buying okra, look for pods that are shorter than 4 inches and are bright green and firm. Longer pods are usually more fibrous and tough. In California, these pods are in season from about May to October although they're available fresh year-round in the southern states.

Celebrate the beginning of okra season this Meatless Monday! 

Photo from chinesevegetables.co.uk

FoV of the Month: Artichokes for Meatless Monday (or Any Day)

I'm always amazed at how our ancestors found out certain fruits and veggies are edible. Take an artichoke for example. It has pointy petals that are bounded so tightly that I would never think to cut one up to eat.

Native to the Mediterranean, the artichokes now eaten in the U.S.A. are almost exclusively grown in California. Castroville in Monterey County is responsible for almost 100% of the production in the country. The edible part of artichoke is actually the bud of a violet-blue flower.  Harvesting is still done entirely by hand and requires great skills to harvest efficiently. 

Even though they don't look like an ordinary vegetable, artichokes are packed with fiber and antioxidants and are a good source of potassium. Each medium sized globe contains 3 grams of fiber and only 25 calories. This amazing veggie also has the reputation of being a cure for hangovers! 

Fresh artichokes require a bit of preparation since each petal needs to be trimmed. Frozen artichokes lack the bright green color but are equally nutritious. Frozen artichokes can be put in a blender to make dips or tossed into a pasta. Baby artichokes make a perfect side dish. Larger ones can be stuffed with mixtures of couscous, cheeses, and chopped veggies.

April is the beginning of artichoke season! Get some at your local market and give it a try on this Meatless Monday (or any other day)!

For more info and recipe ideas, visit artichokes.org.

Photo by Matthew Wallenstein

FoV of the Month: Asparagus

Happy March, Healing Foodie readers! To celebrate the start of each month, I'll be highlighting a produce item that is in-season for the month. So you ask what is FoV? It stands for "Fruit or Veggie". The FoV star of March is asparagus!

Green-stalked asparagus are the most common variety we come across, but they come in white and purple, too. The freshest asparagus will have firm stalks with tight tips. The stalk girth is indicative of the age of the plant. While it is best to use the vegetable on the same day as it was purchased, they can be stored in the fridge up to 4 days either in plastic bag or stand upright in an inch of water with a cover.

Asparagus has about 20 calories in every 1/2 cup and is a fair source of fiber, iron, and potassium. This vegetable contains a sulfuric compound called mercaptan that is responsible for the interesting odor change in urine. Although it is strange, the odor is completely normal.

If you like these beautiful green stalks, you can enjoy them from February through June. Asparagus work wonderfully in appetizers, vegetarian pasta dishes, refreshing salads, or by themselves as a side. Try sauteing whole stalks with a sprinkle of pancetta bits for a delicious side dish.

April will sneak up on us soon. Stay tuned for the next FoV of the Month!