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Growing up I’m sure it was no surprise to open up your lunch box to find a juicy red apple just waiting for you to take a bite. Apples can be found in almost every American household and according to the USDA, they are the most popular fruit in the United States. As a child you appreciate the delicious flavor that comes with the first bite of this sweet fruit, but as an adult it’s important to take a step back and determine if apples are really a healthy addition to a well-balanced diet.

It’s true what they say, an apple a day really does keep the doctor away. Apples are one of nature’s healthiest superfoods as they are high in Vitamin C, fiber, along with being low in calories. Aside from providing basic nutritional benefits, apples can also be linked to significant improvements in overall health and wellness. One of the key factors in getting a good source of nutrients from an apple is making sure to eat the skin of the apple. Within the skin, there are high levels of quercetin that have antihistamine properties that could help ease allergy symptoms. In addition, quercetin may also provide benefits for your heart, circulatory system, and could possibly prevent cancer. Apples have also been proven to help with digestion. According to the USDA, just one large apple contains over 20 percent of the daily recommended intake of dietary fiber. 

Aside from understanding an apple’s nutritional value, it is also important to recognize the climate and growth cycle that goes into producing this seasonal fruit. In Texas, apples ripen from late July to October and Texas-grown apples have exceptional flavor. Apples are grown all across Texas, but the best location has proved to be centered in the Davis Mountains and the High Plains region near Lubbock. This is due to the fact that this area has higher winter chilling, which is traditionally the number of hours of temperatures below 45°F from November to March. In addition, the area has few fungal and bacterial diseases that could potentially affect an apple’s growth.

Unlike most fruits, apples are very diverse as they come in many shapes, colors, and sizes. There are over 6,000 named apple varieties that each have their own unique characteristics which influence its overall taste and appearance. One of the most popular varieties is the Red Delicious which is red in color, crispy, and sweet, but yet mild in its flavor. When selecting which variety to choose at the store, it’s important to know that the color of an apple has no effect on the taste. Apple taste is determined by a number of factors including the weather, terrain, and geographical location of where they were grown. Look at the graphic below to see the different types of apples you could find in your local grocery store today.

Check out the video below for a fun and easy apple recipe! For more healthy and tasty recipes, visit: dinnertonight.tamu.edu.

Walking through the grocery store to the seafood department, have you ever wondered how the products got from the water to the grocery store? How about why it’s labeled a certain way? If so, we have some of the answers for you!

With 367 miles of coast, shrimp plays a large role in the Texas economy. On average the commercial shrimp harvest in Texas generates $371 million of economic activity. The industry also supports 5,400 jobs in Texas!

The shrimp commercially harvested from the Gulf of Mexico consists mostly of three species based on color. These are most commonly referred to as whites, browns, and pinks. Each of these species of shrimp becomes sexually mature within 6-8 months, making Gulf shrimp an annual crop.

Texas waters and federal waters off the Texas coast are typically closed to shrimp fishing from mid-May to mid-July to allow shrimp to grow to a larger and more valuable size. No species of Gulf shrimp has ever been considered overfished.

Shrimp represents over 25% of the nation’s per capita seafood consumption and is the leading seafood product imported into the United States. All retail seafood must be labeled with both the country of origin and the source – farmed or wild. Shrimp labeled wild refers to either cold or warm water shrimp that are harvested from coastal ocean water. Farmed shrimp refers to warm water shrimp that are grown in open and closed pond systems supplemented with formulated feeds.

Shrimp can be purchased fresh or frozen. Frozen products are most common and available year-round. Shrimp is usually sold by weight and sized based on the number of shrimp per pound.

Not only does the shrimp industry provide the tasty shrimp you buy at the market, it also produces valuable by-products. The shells of crustaceans contain three primary chemicals: protein, calcium, and chitin. Protein is useful in animal feeds and fertilizers, while calcium carbonate is used in the pharmaceutical, construction, and paper industries. Chitin is nitrogen-rich and used in making many items including textiles, household cleaners, and skin-friendly soaps.

USDA MyPlate recommends 5-6 ounces of lean protein per day; shrimp fits this plan. It is also a great source of protein, selenium, vitamin B12, copper, and iodine. The American Heart Association recommends including shrimp in a heart-healthy diet due to its lack of saturated fats and supply of beneficial essential omega-3 fatty acids.

5 Things to Know about Blueberries

Good things come in small packages, especially when it comes to blueberries! These little balls of energy may be small, but they deliver a BIG dose of nutrients. Blueberries are loaded with antioxidants and vitamins, yet contain only 84 calories per serving. Besides being the only food that’s blue, here are more fascinating facts about blueberries:

1. The health benefits associated with blueberries are thought to be due to the diverse assortment of phytochemicals found in the fruit. Phytochemicals are classified as non-nutritive plant chemicals, which means they aren’t required as part of one’s diet, but they do contain protective or disease preventative properties. Plants actually produce these chemicals to protect themselves. However, recent research shows phytochemicals may also protect humans against the risk of diseases.
2. The species of blueberry best suited to Texas is the rabbiteye blueberry (Vaccinium ashei). The humid woodlands of East Texas are best for the commercial growth of blueberries, but the states of Oregon, California, and Washington led the country in cash receipts for blueberries in 2017.
3. The berries you find in the grocery store grow on bushes that can reach a height of 12 feet tall. Fresh market blueberries are picked mainly by hand. Some berries are gathered with large harvesting machines that move slowly and gently shake the plants so ripe berries fall into a catching frame. Berries that are machine-harvested are typically then washed, frozen and sold year-round.
4. When buying fresh berries, size is not an indicator of ripeness or maturity, but color is. Look for berries that are deep purple-blue to blue-black. In addition, look for berries that are firm, dry, plump and smooth-skinned. They should also contain a silvery surface bloom, or powder-like coating, with no leaves or stems attached.
5. Blueberries should be refrigerated as soon as you get them home from the store. Keep them in their original container or in a covered bowl. Before eating, blueberries should be washed. Blueberries, fresh or frozen, are a flavorful and nutritious addition to many different recipes such as juices, smoothies, jellies, pies, muffins, and even main dishes. For healthy and tasty recipes, visit Dinner Tonight!

Avocados, though widely consumed in Texas, are mostly grown in California, Florida, and Hawaii in the United States. Mexico actually leads world production of avocados with over 1 million metric tons annually produced.

Although they are not widely produced in Texas there are some climates in Texas that support avocado growth. Texas counties in the Lower Rio Grande Valley have climates that are suitable for commercial production of avocados.

A wide range of soil types are suitable for avocado tree growth, however, the most suitable soil is coarse and well drained. While the soil type is important, the most limiting variable is climate more specifically severe cold. West Indian types are the most susceptible to the cold, tolerating almost no sub-freezing temperatures. The most cold-hardy are Mexican types that will tolerate temperatures of 19 to 20 degrees as mature trees.

Avocados grow on tropical evergreen trees that can reach 40 to 80 feet in height. Defined by large, leathery, and deep green leaves avocado trees live for 2 to 3 years. During the flowering season each spring, the mature trees will shed aging leaves.

The unique flavor and popularity of Tex-Mex food contribute to the consumption of avocados in Texas along with the nutritional benefits of the fruit. Like bananas, avocados are high in potassium and are considered a good source of vitamins K, E, and B. Avocado flesh is about 15% oil or fat, which is mostly monounsaturated fat.

There are many ways to add avocados to your diet, sliced raw, guacamole, and mashed! For great, tasty, and healthy recipes, check out Dinner Tonight! 

Spinach, best grown in mild climates with an abundance of fertile, high-quality soil and water, put Crystal City, Texas on the map in 1917. This southern area of Texas is best known as the Wintergarden region and is recognized by farmers for its long growing seasons. From 1930-1950, the Wintergarden region experienced a “spinach boom,” making Texas the top spinach producing state in the US. Over time, consumer demands influenced production in Texas, leading to varieties such as “baby” and “teen” flat-leaf spinach, according to Larry Stein, Texas A&M AgriLife Extension Horticulturist. From 2006-2016, Texas experienced a 29% increase in spinach production, jumping from 32,025 tons of spinach produced to 41,215.

Other than being a popular commodity in Texas, spinach has many nutritional benefits, including its high vitamin and mineral counts, caloric density, and its contributions to heart health. Nutritional facts for 100g (or 3 1/3 cups) of spinach:

–  2.86g of protein
–  3.63g of carbs
–  0.39g of fat
–  469mg of Vitamin A
–  482.9mg of Vitamin K
–  28.1mg of Vitamin C
–  194mg of Folate

And for all that goodness, it’s very low in calories – one cup of spinach equates to a total of 6 calories, according to the United States Department of Agriculture (USDA). While spinach is often served raw in salads, it can also be enjoyed in soups, pastas, and dips. AgriLife Extension’s Dinner Tonight has developed a plethora of recipes to incorporate spinach into your meals as the main ingredient, including Chicken and Spinach Lasagna, Spinach Quiche, Black bean and Spinach Quesadillas, and Spinach Pasta Toss. To find more nutritious spinach recipes, visit Dinner Tonight.