Have You Ever Wondered

  • where salsa fits in the food groups? That depends on the ingredients. An all-vegetable salsa, perhaps made with beans, counts in the Vegetable Group. If the salsa has veggies, and perhaps mango or another fruit, your portion counts toward a little from both the Fruit and the Vegetable Groups.
  • what cruciferous vegetables are? Members of the cabbage family, they get their name from their four-petaled flowers, which look like a crucifer, or cross. They include a diverse variety: arugula, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, collards, kale, kohlrabi, mustard greens, radishes, rutabaga, Swiss chard, turnip, turnip greens, and watercress. Cruciferous vegetables contain nutrients, as well as phytonutri-ents with unique health-promoting benefits. This vegetable family has something else in common: a strong cooking aroma. Proper food handling enhances their flavor without intensifying the aroma: (1) eat them soon after you buy them-raw or cooked, (2) cook them quickly, just until tender-crisp, and (3) eat leftovers within a day.

and pomegranates! Check chapter 9, "Fresh Ideas: Uncommon Fruit," for starters.

Any fruit or 100 percent fruit juice counts in the Fruit Group, whether it's fresh, canned, frozen, or dried. Fruit also may be whole, cut-up, or pureed. Make most of your fruit choices whole fruit, rather than juice. Refer to page 165 in chapter 8 for more about juice.

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