Fruit juices have been scientifically proved to provide specific wellness benefits rendered that they’re consumed in moderate amounts. Dieticians as well advise that fruit juices should be taken in their perfect state, and people should exclusively toast a hundred percent fruit juice. Cranberry juice is considered to avoid urinary tract contagions; grape juice is thought to bring down the hazards of blood coagulate in the heart; and orange juice is considered to forbid cerebrovascular accident and abbreviate the hazard of heart attacks.

Although these general opinions have no scientific base to their healing claims, most scientists state that a lot of fruit juices are indeed fit to imbibe. Pure orange juice, for instance, is really plenteous in ascorbic acid, potassium, and folate. Different fruit juices that are abundant in antioxidants, vitamins, and anthocyanins (soluble pigments detected in plants which play antioxidants) admit grapevine juice (purple), pomegranate juice, and cranberry juice. It’s considered that juices that are constituted from fruits with abundant colours such as grapes, pomegranates, cranberries, and blueberries are abundant in vitamins and antioxidants. Fresh juices from European black currant and other good sources have well determined their way in the multinational food market.

Fresh obtained juices from fruits and veggies are superior reservoirs of minerals and vitamins which catalyze reactions happening in the body. These enzymes as well bring out the vigour required for digestion, assimilation, and changeover of nutrient into body tissues. An enhanced consumption of fruit and veggies ascertains that the body will expeditiously assimilate additional minerals and vitamins.

When you cut the corn from the cob, the possibilities for preparing corn are endless. You can add it to bread to make a wonderful spoon bread recipe, or a great Southern favorite, corn pudding. Corn combines well with other summer vegetables such as tomatoes, bell peppers and onions. The secret to a great dish is to use the freshest corn available. The less time that passes between the garden and the finished recipe the better.

When you’re selecting corn, choose ears with tight, green husks and tender milky looking kernels that are evenly spaced on the ear and firm enough to puncture if you squeeze it a little. If you’re not going to be preparing your corn immediately after you get it home, then buy it with the husks and put it in the refrigerator to prevent the sugar in the corn from turning to starch and tasting less than sweet. If your recipe calls only for kernels of corn, remember that two average size ears will usually give you about one cup of corn kernels. Here’s a delicious summer corn recipe to try out this year.

Corn and Tomato Casserole

8 slices bacon, cut in half
2 c soft breadcrumbs
2 c peeled, chopped fresh tomatoes
1 med green pepper, chopped
3 c fresh corn cut from cob
¼ tsp salt
¼ tsp sugar
¼ tsp pepper
¼ c butter, melted

Place half of bacon in a shallow 2 qt casserole, and top with 1 c breadcrumbs. Layer half of tomatoes, green pepper, and corn over breadcrumbs; sprinkle with half of salt, sugar and pepper. Repeat layers of the veggies and seasoning. Combine the melted butter and remaining 1 c breadcrumbs, stirring well; spoon evenly over casserole. Top with remaining bacon; bake at 375 F for 40-45 minutes. Serves 8.

The need for fruits

If your diet consists of vegetables and fruits then it will automatically become a balanced diet plan and you will not develop conditions severe medical problems like coronary heart disease, stroke, high blood pressure, bone loss, type 2-diabetes, and cancer. Fruits have a high nutritional value, which will also reduce any risk of kidney stones.

The best way to have fruits is take them fresh and you can take them whole or even sliced. You can even do a little experimentation and transform your regular fresh fruit like blackberry or banana into special snacks or side dishes and then you can even add them in your desserts. If you are open to experimenting with fruits then here are some options that will not only keep your diet healthy but also add some flavors to it:

1. A spread with peach and honey: Take a bowl and add 1 sliced peach, 1/2 teaspoon cinnamon and 2 tablespoons of honey. Mash all the three together using a fork until the mixture looks consistent in appearance. Serve it as a topping on French toast or pancakes or you can even serve it on grilled pork or roasted chicken.

2. Fruit slices: Fruits slices can be used for creating many dishes. One of the best ways to have fruit slices is by making a salad out of different fruits instead of vegetables. You can take slices of pears, apples, peaches and mangoes and then gently brush them with some canola oil. After wards sprinkle some cinnamon and place the bowl in skewers. Alternatively you can wrap it in a foil. Grill this fruit mixture in your over on low heat for around 3 to 5 minutes. Viola! you will have a great fruit mixture that is ready to eat.

3. Lemon fruit dip: The lemon fruit dip is a fairly uncommon dish. To prepare it, you will need to mix sugar-free lemon yogurt, 1/2 cup low-fat, 1 teaspoon fresh lime juice and a teaspoon of lime zest in a bowl. Add a few slices of pineapple, diced kiwi, strawberries, bananas and a few grapes. You can choose between black grapes and the green ones depending on your liking. You can serve it before meal or after meal. Either ways it will be good for health and great for taste.

4. Fruity pops: This is a great recipe that tastes good when served frozen. You will need a blender to do the job. Take some sliced bananas and strawberries and add 1/4 cup of orange juice as well as 3/4 cup of low-fat strawberry yogurt. Blend all the ingredients together and then pour them into a 2 to 3-ounce cups. Freeze the mixture for at least 3 hours and then serve.

5. The Banana-Blueberry Mix: This is quite simple to make and it will stir your taste buds. You can use a blender to mix 2 fresh bananas, 1/2 cup of fresh blueberries, and 1 cup of low-fat vanilla yogurt. Once they have been mixed well, all you have to do is taste it.

6. Fresh strawberry salad: Talk about fruit salads and here is one. The ingredients that you will require are 1/2 cup of sliced strawberries and 2 cups romaine lettuce. Put them in the same bowl and add 1 1/2 teaspoon of raspberry vinaigrette as a dressing. Toss it well and then sprinkle some cashew nut on the top. It is ready to be served.

7. Mango salsa pizza: You may have never heard of this before but this is a great dish. You will have to start by mixing 1 cup of chopped green or red bell peppers, 1/2 cup of chopped mango, 1/2 cup of chopped onion, 1/2 cup of chopped pineapple, 1/2 cup of fresh cilantro and 1 tablespoon of lime juice. Spread the mix over your pizza crust and bake it at 4250F. Once the crust is brown, it will be ready to serve.

These are some of the fruit recipes that you can try at home. The important thing here is to eat healthy and be healthy!

Maelies are cold-intolerant and therefor need to be planted during the spring season. Its root system is generally shallow, so the plant depends on soil moisture. Maelies are planted during the month of November in South Africa and harvested around March. Because maize is most sensitive to drought, you never know how the crop will do until you see how much it rains. The rains in the summer rainfall area only start around December, so it is difficult to predict if it will rain. Maize is planted before this time, so you have to hope and pray it rains. More than 50% of water in South Africa is used for agricultural purposes.

Grain is the second most important crop and produced in the winter rainfall areas of Western Cape and summer rainfall areas of the North West, Northern Province and the Free State. Free State is currently the highest producer of grain but there are annual fluctuations. Western Cape is the most stable production area due to the more dependable rainfall. It is usually grown during the frost-free season.

Sorghum is another very important grain for South Africa and is cultivated in the drier parts of the summer rainfall areas of Free State as well as in the North-West with yields often exceeding 200 000 tons. Sorghum is slender with leafy stems and grows up to 3 meters high on a variety of soils in areas with around 600 mm of rain per year. It is drought and heat tolerant and cultivated primarily for hay. An average temperature of around 25°C produces maximum grain yields in a given year.

Sorghum is native to Southern Africa and has been used since prehistoric times for food as well as brewing purposes. This is also used in packaging materials for sensitive equipment and is made into excellent wallboards for house building.

Lucerne seed is also very important and is mainly produced in Oudtshoorn, De Rust and Douglas. Oudtshoorn alone is responsible for around 90% of the lucerne seed produced in South Africa today. Around 100 to 120 lucerne bales per hectare can be produced every three weeks, as long as enough water is available. Make sure lucerne is planted during the rainfall season.

South Africa produces a large variety of crops, fruit and vegetables and is able to provide in their people’s needs, with enough remaining to export high quality produce to the international market.

It’s high time that you started watching what you eat.

The body needs proper nutrition for it to function properly. For people who are always on the go, incorporating fruit and vegetable juices in their daily meals is one of the many options that they can try. Juicing is an innovation that was popularized to provide an answer to the dilemma of being able to get the most out of vegetables and fruits.

While everyone understands the importance of eating fruits and vegetables, there are still a lot of people who are not too keen on the idea of eating their greens on every meal. Taking your fruits and vegetables in juice form is a good alternative especially if you don’t have much time to sit down for a proper meal.

There are lots of benefits that can be had from incorporating fresh fruit and vegetable juices in your diet. In fact, there are many aspects in which fresh juice can be much better than eating cooked or processed fruits and vegetables.

Maximized nutrition
Patients who are suffering from gastrointestinal problems are advised to go on a liquid diet because it’s much easier for the body to take liquids. The body is capable of absorbing nutrients much more efficiently when food is taken in juice form than when it is in solid form. This is mainly because it doesn’t take a lot of effort to digest juice and break its components down into simpler forms. With solid food, the stomach will need to work on breaking it down to turn it into a semi-liquid state before it is suitable for absorption into the bloodstream.

Cooking fruits and vegetables tends to cause nutrients in food to disappear. Heat can also destroy the enzymes found in these food products. Studies show that when vegetables are subjected to high temperatures, most of their nutritional value tends to get lost.
Juicing fresh fruits and vegetables helps to retain their nutritional value. It keeps enzymes viable and usable by the body. Without enzymes, several different processes in your system will cease to function. These compounds provide some sort of a go-signal for different chemical reactions in the body to start.

Hydration
Juicing is the most effective way to restore the body’s health because you’re preparing food in such a way that is easier for the body to process. It can also enhance your fluid intake as fruits and vegetables naturally contain water. Fresh juice not only provides you with most of the essential nutrients that you body needs, it also keeps you hydrated even when you don’t get to drink a lot of water throughout the day.

With other types of drinks such as carbonated sodas, liquor and coffee, the body has the tendency to eliminate more water than it takes in. Juices contain water that can be readily utilized by the body because it comes in a clean and pure form.

Healthy habit
Fruit and vegetable juicing enables you to adopt a healthier lifestyle. Fresh fruit drinks can take the place of certain beverages that you tend to take in daily. With a steady supply of fruits and vegetables through juicing, you essentially gain a body that is revitalized. It also trains your palate to be more tolerant with certain types of food that you wouldn’t normally eat. For instance, if you don’t like eating vegetables a lot, taking them in juice form makes them more palatable especially when they are prepared properly. Fruits can also complement most types of instant meals that are available these days.

Easy preparation
Juicing can be a big step towards getting proper nourishment for your body. In a world where processed food products are the mainstays in people’s refrigerators, it’s important to at least incorporate easy-to-prepare but nutritious food in one’s daily meals. Juices do not take a lot of time to prepare. All you need is a steady stock of fresh fruits and vegetables and a juice extractor and you’re good to go. It also doesn’t take rocket science to create them. In fact, the possibilities and combinations are endless when it comes to fruit and vegetable juices so it’s difficult to grow tired of this particular habit.

8 guidelines for a healthy diet
• Enjoy your food
• Eat a variety of different foods
• Eat the right amount to be a healthy weight
• Eat plenty of foods rich in starch and fibre
• Eat plenty of fruit and vegetables
• Don’t eat too many foods that contain a lot of fat
• Don’t have sugary foods and drinks too often
• If you drink alcohol, drink sensibly

Fruit and vegetables
Fresh, frozen, dried and canned fruit and vegetables all count. Also, 100% fruit or vegetable juice and pure fruit juice smoothies count. Beans and pulses, such as baked beans and lentils also contribute to this group.

Choose a wide variety and aim to eat at least 5 different portions a day. A portion is approximately 80g (e.g. 1 medium apple, a cereal bowl of salad or 3 heaped tablespoons of peas). Servings of fruit juice, vegetable juice or smoothies can only count as one portion per day no matter how much you drink. Beans and pulses (i.e. haricot, kidney, baked, soya and butter beans, chickpeas and lentils) only count once per day no matter how many different types you eat.

We do not and can not digest cellulose. This is a carbohydrate used by plants to make their cell walls. It is also called roughage. If you do not eat foods materials which contain fibre you might end up with problems of the colon and rectum. The muscles of you digestive system mix food with the digestive juices and push food along the intestines by peristalsis; if there is no fibre in your diet these movements cannot work properly.

Wilted Spinach Salad:
The onions take on a natural sweetness that contrasts with the tangy yogurt and the bite of the spinach. A family favorite that’s low in calories and high in important nutrients.

Here’s what you need:
2 cups spinach leaves
1 medium onion peeled, sliced
2 tbs. olive oil
1/2 cup plain yogurt

Sauté onions in olive oil till transparent. Add spinach and toss in pan to coat with oil until leaves are barely wilted. Stir in yogurt while the spinach is still warm. Eat hot or cold. Only 50 calories per serving!

With this recipe, you’ll get: protein, calcium, vitamin c, manganese, iron, vitamin B12, vitamin A, selenium, magnesium, phosphorus, potassium, beta carotene, vitamin K, ALA

Grilled Radicchio:
Dijon mustard and Worcestershire sauce add spice to heart-healthy radicchio without adding much in the way of calories.

1 head radicchio
1 tbs. olive oil
1/4 cup balsamic vinegar
1 tbs. Dijon mustard
A splash of Worcestershire sauce

Combine all ingredients except radicchio in small bowl. Cut head of radicchio in 1/4 inch slices. Brush cut side with marinade mixture. Grill over hot coals till browned. Only 25 calories per serving!

With this recipe, you’ll get: magnesium, phosphorus, potassium, vitamin A, vitamin E, foliate, vitamin K, beta carotene,

Spinach, Mushroom & Anchovy Salad:
Anchovies are one of the best sources of omega 3 fatty acids AND they’re low in calories. Simple to fix and delicious for dinner, on its own, or with a bowl of chunky pasta.

6 cups spinach leaves, loosely packed
1 2 oz can anchovies in oil
10-12 small mushrooms
Juice of 1 lemon

Wash and dry spinach. Drain anchovy oil into sauté pan and warm. Add anchovies and gently stir over heat till anchovies are dissolved in oil. Slice mushrooms thickly and add to anchovy oil, sautéing till browned. Add spinach, tossing with oil and anchovies till just wilted. Spritz with squeezed lemon. Only 50 calories per serving!

With this recipe, you’ll get: magnesium, phosphorus, potassium, vitamin A, vitamin E, foliate, vitamin K, beta carotene, niacin, thiamine, vitamin B6, vitamin B12, omega 3 fatty acids, riboflavin, and calcium

Walnut & Raisin Greens:
Get even more essential fatty acids and antioxidants in this great tasting warm salad.

6 cups greens, loosely packed (spinach, collard, turnip will all work well)
2 tbs. walnut oil
3 cloves garlic
1/2 cup raisins
1/4 cup chopped walnuts

Chop greens and place in shallow bowl. Heat walnut oil slowly over low heat. Mash garlic cloves and sauté in walnut oil till soft and browned. Add raisins and toss, and then add walnuts and heat through. Pour over greens and toss to coat well. Only 150 calories per serving!

With this recipe, you’ll get: magnesium, phosphorus, potassium, vitamin A, vitamin E, foliate, vitamin K, beta carotene, niacin, thiamine, vitamin B6, vitamin B12, omega 3 fatty acids, riboflavin, and calcium.

Black currants are even richer in vitamin C than oranges, containing approximately three times the recommended daily intake for adults. It’s imperative that you get plenty of vitamin C since it helps prevent infections and helps keep the immune system healthy.

Pork has high levels of zinc and selenium, both of which help keep your immune system strong. It’s also one of the best sources of B vitamins and contains only a little more total fat than beef. So be sure to include lots of pork entrees in your menu planning.

Mix up your morning breakfast with a glass of grapefruit juice instead of orange juice for a vitamin C-rich drink that’s both sweet and tart. However, you should check with your doctor if you’re on certain medications for blood pressure, AIDS, anxiety, or hay fever, as mixing grapefruit juice with certain drugs can lead to dangerous toxicity.

Brussel sprouts are a great vegetable source of vitamin C, are high in fiber and contain lots of folate as well. They improve anticarcinogenic glucosinolates, which have important cancer-fighting properties. They’re a great addition in a stew to provide lots of fl-busting nutrients.

Yogurt that includes live cultures has a positive effect on your GI tract, and as a result, helps the body purge the germs from the body more quickly and effectively and fight the flu. You want your yogurt to contain the active culture L. acidophilus, which is also helpful in fighting off yeast infections.

Potatoes are one of the most affordable sources of vitamin C, and nicely complement any entrée with their high levels of potassium and fiber. The skin contains the most fiber and the flesh just under the skin contains the most vitamin C. Fresh potatoes are the best source of vitamin C. Be careful of how you choose to prepare them, as soaking them in water robs them of their germ-busting vitamin C.

Whole wheat pasta is also rich in niacin, fiber, and iron. Its complex carbohydrates are an essential part of a healthy diet that will keep your immune system strong. Simply substitute recipes calling for traditional pasta with the whole wheat variety instead for a delicious and nutritious twist on your favorite pasta dishes.

• Most importantly – make TONS of new, delicious (not overly cooked) vegetables that are perfectly in season like squashes, sweet potatoes, and green beans, etc.
• Bake some stuffing outside of the turkey.
• Make a small portion of vegetarian gravy.
• Keep cooking utensils separate to prevent “cross-contamination” between meat foods and vegetarian foods.
• When recipes are adaptable, use substitutions like vegetarian broth, soy margarine (the formulations without whey are suitable for vegans), soy milk, and kosher marshmallows which are made without gelatin.
• Use vegetable oils instead of animal fats for frying, and vegetable shortening like Crisco for pie crust.
• Read ingredients lists carefully on pre-packaged foods, being aware of terms like gelatin, whey, and “natural flavors” that can be animal-derived.
• Prepare plenty of vegetable and fruit side dishes, but leave them plain.
• Offer plenty of breads, beverages, fresh fruits, and non-gelatin desserts, which are suitable without modification for most vegetarians.
• Ask your vegetarian guest for help, tips, or recipes that would complement their vegetarian choice.
• You may find that your guest offers to help out in the kitchen or bring a dish from home. Please don’t take a dish from home as an insult to your cooking; take it as a desire to share traditions at Thanksgiving. Even meat-eating homes can benefit from a healthy, nutrient-dense vegetarian recipe idea any time of the year!
• Invite your vegetarian guest to prepare a “Tofurky” or vegetarian ‘turkey equivalent’ entrée to share with you the rest of your guests, or if you’re hosting Thanksgiving, prepare a small one. Your meat-eating guests might just be curious enough to want to try it!

How to make cheese and onion pastry appetizers

Ingredients
5 yellow onions, sliced into thin strips
1-1/2 tablespoons olive oil
1 tablespoon dried thyme
1 teaspoon red pepper flakes
1/4 teaspoon salt
8 prunes, sliced lengthwise
1/3 cup Kalamata olives, sliced lengthwise
5 ounces feta cheese
10 sheets phyllo dough
Melted butter to brush over phyllo dough

1. Thinly slice the onions. (To slice the onions, remove the top and bottom of the onion, and cut it in half lengthwise. Look at the grain of your onion and make sure you’re cutting along the grain as opposed to around the equator. Once you’ve cut it in half, remove the skin and the slice the onion, making sure all your slices are a uniform thickness so that it cooks evenly.)
2. Heat the olive oil in a heavy-bottomed pot so that your onions don’t burn; they just brown nicely as you cook them.
3. Add the onions. It may look like this is a lot of onions, but once they’ve cooked for 45 minute they’re really going to reduce down.
4. Add the dried thyme, red pepper flakes, and salt.
5. Stir the onions until they’re completely coated with oil and all the hers and spices are mixed in. Once you’ve sautéed them for about a minute or so, put the lid on, lower the heat and allow them to cook for about 15 minutes.
6. After about 15 minutes, remove the lid and continue cooking them over medium heat, stirring frequently for about another 35 minutes. You want the onions to brown really nicely — not burn, but take on a nice, caramel-brown color. Once we have our caramelized onions, I’m going to add in the rest of my ingredients.
7. When the onions are well caramelized, add the prunes and the pitted Kalamata olives. Stir until well combined, and then cook for about another five minutes to make sure that the flavors have melded.
8. Remove to a bowl and allow the mixture to cool down.
9. Add the feta cheese and mix to make sure that it’s very well combined.
10. Take one sheet of phyllo and lay it out on a cutting board. (You can buy phyllo at almost an grocery store in the frozen-food section. When you bring it home, put it in the refrigerator and allow it to thaw overnight. When you’re ready to use it, open the package and lay it out on a tray. Phyllo dries out really quickly, so once you’ve laid it out you want to take a lightly damp cloth and lay it across the top of the phyllo so that it doesn’t dry out while you’re working with the other pieces. Phyllo is also very delicate, so you want to make sure that you handle it carefully.)
11. Brush it with a little bit of melted butter. You don’t want to use too much butter or your triangles will end up having sort of a greasy flavor. But you want to get enough on there so that your phyllo doesn’t dry out. You can use olive oil in places of the melted butter if you’d like to, but the butter really gives a nice favor.
12. Cut the sheet into thirds. Don’t worry if its not exact; just get it as close as you can.
13. Take a small amount of the cheese and onion filling and place it at the base of one of the strips, towards a corner. (You may be tempted to want to overfill the pockets at this point, but don’t do that. If you overfill them, they may explode when you put them in the oven and bake them!)
14. Fold phyllo and filling up into a triangle shape. Make one fold them tap it down a little bit so that it’s even, and then filling spread out. Continue folding up, much like you’d fold a flag, until you’ve created a little triangle.
15. Place the folded triangle on a cookie sheet lined with parchment paper, and go on to the next triangles to use all the filling. Once you get the triangles completed, place them on the baking sheet and brush lightly with butter on the top.
16. Place in the oven and cook for about 20 minutes, until they’ve turned a golden brown on the top. Place your delicious, flaky cheese and onion pastry appetizers on a platter and serve. (If you’re planning on freezing them, place them in the freezer before baking and make sure they are well-covered with plastic wrap so they don’t take on any other flavors.)