Nutrition, Family and Consumer Sciences
University of California
Nutrition, Family and Consumer Sciences

UC Food Blog

Keep your fruits and veggies tasting better longer

As you returned home from the market and unloaded your sack of produce, have you ever simply admired the satisfying bounty? Enjoyed the color, texture, and aroma as cantaloupe, broccoli, carrots, tomatoes, lettuce, cherries, apricots, avocado, strawberries and more passed through your hands?  But now, what to do with each item … how best to keep it fresh and tasty until you’re ready to eat it?


The Postharvest Technology Center offers free copies of an 8.5” x 11” full color poster that shows which produce items should go in your refrigerator, which items should never go in the refrigerator, and finally, which items should be ripened at room temperature and then placed in the refrigerator.

“’Storing Fresh Fruits and Vegetable for Better Taste’ is a handy tool to keep on your refrigerator,” said Beth Mitcham, center director.  “Where you store your produce can have a profound effect both on how good it tastes, and how long you can keep it at an optimal state until you’re ready to serve it to your family.”

Produce marketing researchers have noted that with the current recession, shoppers are feeling guiltier than ever when they end up having to toss out fruits or veggies ‘gone bad.’

“It’s like a double guilt,” explained Dr. Roberta Cook, “not only has the shopper with the best of intentions not eaten the food they know is healthiest for them, but they have also wasted their money. Following the handling recommendations for each produce item can really improve the consumer’s experience on several levels.”

Posted on Wednesday, June 16, 2010 at 6:39 AM
  • Author: Mary E. Reed

Lychee: Good for the body, good for the farm

The sub-tropical fruit lychee could be a new crop for farmers along California's coast, according to Mark Gaskell, the UC Cooperative Extension advisor to small-scale farmers in Santa Barbara and San Luis Obispo counties.

A ping-pong-ball-sized tree fruit with white, jelly-like flesh, the red-skinned lychee is popular among Asian consumers. They appear to be adapted to roughly the same conditions as avocados, Gaskell said. Since the fruit is well accepted in areas where it is available, the potential market acceptability of lychees is high. And, demand for fresh lychees already exists in Asian markets that carry whole, frozen, unshelled lychees.

Nutritionists are also looking closely at the fruit, which is a rich source of dietary flavanols, according to UC Davis research nutritionist Robert Hockman.

Flavanols – found in strawberries, cocoa, red wine, green tea and lychees - provide improvements in the smooth lining of the vascular system, reduce blood pressure, reduce blood stickiness and possibly provide cognitive improvements, Hockman reports in a video recorded for UC’s website Feeling Fine Online.

However, studies have determined that, just because people eat flavanol-rich foods, it doesn’t mean the beneficial compounds get into the blood stream. Most flavanols, he said, are long-chain polyphenols, which are not well absorbed by the body.

In his research, Hockman is using a lychee fruit extract that has been processed to have smaller – more bioactive – molecules. The product was fed to rats and found to pass through the digestive tract and into the blood stream.

“Now we are moving on to human studies,” Hockman said.

He is specifically studying the lychee extract and vascular health in post-menopausal women.

“Cardiovascular disease is the No. 1 killer in California and the No. 1 killer in the U.S.,” Hockman said. “It represents enormous health care costs. California agriculture products may help reduce the risk (of cardiovascular disease), saving billions of dollars.”

Posted on Monday, June 14, 2010 at 8:36 AM
Tags: flavanols (1), fruit (29), lychee (1), Mark Gaskell (2), Robert Hockman (1)

Show me the honey

When the grand opening celebration of the Häagen-Dazs Honey Bee Haven at the University of California, Davis, takes place on Saturday, Sept. 11 from 10 a.m. to 2 p.m., this will also be a celebration of the honey bee.

The declining bee population, exacerbated by the mysterious disease called colony collapse disorder, makes us appreciate bees all the more. One-third of the food we eat is pollinated by bees.

Enter the Häagen-Dazs Honey Bee Haven.

Planted last fall next to the Harry H. Laidlaw Jr. Honey Bee Research Facility on Bee Biology Road, the honey bee haven is a half-acre bee friendly garden designed to provide a year-around food source for bees, increase awareness of the plight of the honey bee, and offer educational experiences for human visitors.

Visitors can learn the importance of honey bees and glean ideas on what to plant in their own gardens to attract bees and other pollinators. Here’s the award-winning design created by a Sausalito team. (Be sure to check out the Häagen-Dazs educational website.)

At the Sept. 11 grand opening, visitors also will gain a deeper appreciation of honey, sometimes called “the soul of a field of flowers.” Honey tasting, coordinated by Extension apiculturist Eric Mussen, member of the UC Davis Department of Entomology, is scheduled to be one of the activities at the celebration.

Of the more than 300 unique types of honey produced in the United States, among the most common floral sources are alfalfa, avocado, basswood, buckwheat, clover, eucalyptus, fireweed, orange blossom, safflower sages and tupelo.

A single bee can collect about 1/2 teaspoon of honey in her lifetime. To make a pound of honey, 560 worker bees must gather nectar from two million flowers, and fly a total of about 55,000 miles.

Like to cook with honey? Here are some recipes provided by the National Honey Board.

Applesauce Cake

1/2 cup butter, softened
1 cup honey
1 egg
1 teaspoon vanilla
1-1/4 cups all-purpose flour
1 cup whole wheat flour
1 teaspoon baking soda
?1 teaspoon ground cinnamon
1/2 teaspoon salt
1/2 teaspoon ground nutmeg
1/4 teaspoon ground cloves
1/4 teaspoon ground allspice or ginger
1 cup chopped dates
1/3 cup chopped walnuts
1 cup unsweetened applesauce

Cream butter in large bowl. Gradually beat in honey until light and fluffy. Add egg and vanilla; mix well. Combine dry ingredients in medium bowl; reserve 2 tablespoons flour mixture. Combine dates, walnuts and reserved 2 tablespoons flour mixture in small bowl; set aside. Add remaining flour mixture and applesauce alternately to creamed mixture, beginning and ending with flour mixture. Stir in date mixture. Pour batter into greased 13 x 9 x 2-inch pan. Bake at 325 degrees F for 35 minutes or until wooden pick inserted near center comes out clean.

Cranberry Oat Bread

3/4 cup honey
1/3 cup vegetable oil
2 eggs
1/2 cup milk
2-1/2 cups all-purpose flour
1 cup quick-cooking rolled oats
1 teaspoon baking soda?
1 teaspoon baking powder
1/2  teaspoon salt
1/2 teaspoon ground cinnamon
2 cups fresh or frozen cranberries
1 cup chopped nuts

Combine honey, oil, eggs and milk in large bowl; mix well. Combine flour, oats, baking soda, baking powder, salt and cinnamon in medium bowl; mix well. Stir into honey mixture. Fold in cranberries and nuts. Spoon into two 8-1/2 x 4-1/2 x 2-1/2-inch greased and floured loaf pans.

Bake in preheated 350 degrees oven 40 to 45 minutes or until wooden toothpick inserted near center comes out clean. Cool in pans on wire racks 15 minutes. Remove from pans; cool completely on wire racks. Makes 2 loaves.

Golden Cornbread

3 cups yellow cornmeal
1 cup whole wheat flour
2 tablespoons baking powder
1 teaspoon salt
2 cups buttermilk or low-fat yogurt
1/2 cup butter, melted
1/2 cup honey
3 eggs, beaten

Combine cornmeal, flour, baking powder and salt in large bowl. Combine buttermilk, butter, honey and eggs in separate large bowl. Stir buttermilk mixture into flour mixture just until moistened. Pour into greased 12x8x2-inch baking pan. Bake at 350 degrees for 25 minutes or until golden brown. Serves 8.

It's blackberry and boysenberry pickin' time

Blackberries and boysenberries are amazing fruits. The fleeting fruit bearing nature of these productive plants are to be truly appreciated by pie and jam connoisseurs alike. Berries are a very low glycemic index foods (low in sugar) and a great treat for nutritionally conscious eaters.

Every gardener can enjoy and/or hate a productive berry plant. The fruit production is confined to a very short season but the plant can take on enormous proportions if left unchecked. One must be ever diligent to keep the berry plants confined to the planting row and kept trellised to avoid the “overgrown” berry heap in the backyard. Nonetheless, if a person has a place in the sun for a four-foot-wide row of berries, the rewards are terrific.

One can even plant them on south facing wal

l as long as you can put up a sturdy supporting trellis. If you live in a very hot summer climate, it may pay to cover your berry plants with a shade cloth, especially during ripening.

From one plant you can harvest enough berries for a batch of delicious jam, or a luscious pie, some fruit for breakfast and, my favorite, blackberry popsicles (recipe to follow). After harvest, cut the berry canes that have already produced fruit back to the ground and trellis up those new canes growing up from the bottom. If you do that on an annual basis, you will keep the plants under control.

There are many varieties of berries and planting several with varying ripening periods spreads the harvest out over a longer time. Many varieties have a unique flavor, different from the “wild blackberry” that you may remember from the plant growing in the ditch. Some are thornless and easier to manage and others are quite thorny but the flavor is to die for.

Berries are divided into two groups: the trailing blackberries and erect blackberries. Trailing blackberries such as Boysen and Ollalie are popular varieties that are just now becoming ripe in Northern California. I have also been growing three of the erect cultivars that require a quite tall trellis - upwards of six to seven feet. But the fruit on these types are very large, and beautiful and the plants are vigorous and disease resistant. The varieties are “Black Satin," “Triple Crown” and “Cherokee.” These varieties will become ripe in another couple of weeks.

For more information on growing blackberries in your garden, visit the California Gardening website.

While you can use the berries in many ways, one that is truly a delight is to make blackberry popsicles.  Here is the recipe:

Start by making a simple syrup by heating 2/3 cup of water to boiling, pour in 2/3 cup of white cane sugar and stir until dissolved. Remove from heat and allow to cool. Put three cups of washed fresh berries into a bowl and mash. You may want to strain out the seeds by pushing the fruit through a strainer, but you don’t need to. Blend with the cooled simple syrup. (You can also just put the berries into a blender with 2/3 cup of simple syrup.)

Pour the mixture into your popsicle mold and freeze for 3 to 4 hours. Insert the popsicle sticks and freeze 3 to 4 hours more. When frozen solid, take a popsicle in hand, mosey your way out to the garden, sit in a lounge chair in the shade and lick your troubles away.

Posted on Thursday, June 10, 2010 at 8:47 AM
Tags: blackberries (3), boysenberries (1), fruit (29), gardening (18)

Eat your vegetables

Californians can take advantage of our abundant sunshine and temperate climate in order to grow fruit and vegetables they can truly call their own.   Gardening has some very obvious rewards, giving gardeners the freshest fruits, vegetables and herbs possible. If you are a cook, adding a garden to your backyard will pay dividends all year long.

Typical suburban backyard vegetable garden. Raised beds, compost boxes and a trellis for climbing plants are visible. Large amount of fencing requires planning for proper sun exposure during the growing season.

In order to get the greatest benefit of this fantastic produce, make sure you tailor your garden to your own needs. No reason to raise a beautiful crop of broccoli or swiss chard if your family won't eat it! Tomatillos may be seen as specialty crop for some, but an important part of the garden for others. Plant what you will eat, so you will eat what you plant.

These onions came from a garden tailored to the cook's tastes. Onions and garlic are prevalent in the garden, as are zucchini, tomatoes, tomatillos and herbs.

As well as growing crops you will eat, think of the potential for storage for your produce. Handled correctly, both onions and garlic are receptive to long term storage. Tomatoes can be canned, herbs can be dried. Other crops like cantaloupe, honeydew, zucchini and corn are best eaten fresh. Plan your garden accordingly.

Growing your own vegetables gives you ownership of your own food system.  These bulbs of garlic were pulled up while still young, providing a milder and more subtle flavor. Young potatoes, baby carrots and squash flowers are all available to the home gardener.

Getting your hands dirty in the garden is great- but at the end of the day, you need to eat. Cooking a fantastic dish starts with great ingredients. When those ingredients come from your own garden, things just seem to taste a bit better.

Onions, garlic and seasonal produce picked just before preparing a meal.  Herbs include basil, rosemary, thyme, parsley and oregano. Herbs can be placed all throughout the garden as an attractive filler between vegetables or flowers.

Roasted Chicken and Onions (A good way to use a lot of onions!)

6-8 chicken thighs. Bone-in, skin removed.
4 large onions yellow or red - sliced 1/4-1/2" wide
3 garlic cloves - minced
2 tablespoons olive oil
2 teaspoons salt
1/2 teaspoon pepper
1 tablespoon paprika
The following herbs to taste - recommend approximately 1/3 cup of combined chopped herbs, pick what is fresh and available in your garden.

  1. Preheat oven to 450 degrees.
  2. Dust chicken with paprika
  3. In a roasting pan, casserole dish or dutch oven toss all ingredients in order to coat chicken and onions with oil and herbs
  4. Bake dish uncovered for 25 minutes, toss all ingredients again, and bake until done- approximately 25 minutes more. Ensure juices run clear when chicken is pierced with knife or fork.
Use extra onions to cover rice or vegetables.

Roasted chicken served with stir-fried garden vegetables (zucchini, chard, onions and herbs) and seasoned with fresh herbs from the garden, topped with roasted onions.
Posted on Wednesday, June 9, 2010 at 6:33 AM
Tags: garden (17), gardening (18), onions (2), vegetables (37)

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