Path to Plate

Health

Avocados: Your Favorite Healthy Fat

Avocados are synonymous with guacamole and Tex-Mex cuisine and are a staple in the Texan diet. For as good as they are in our favorite dishes, did you know that avocados are full of vitamins, minerals and healthy fats? The flesh of an avocado is about 15 percent oil or fat, and the majority is in the healthy, monounsaturated form. Avocados have been known to lower cholesterol and can prevent certain forms of oral cancer. Avocados are also a great source of dietary fiber, potassium and folate.

Mexico leads world production of avocados, producing over 1 million metric tons annually. The United States follows in worldwide production, with California, Florida and Hawaii being the top producing states. Avocados are picked when at a green, but mature state avocados ripen to a dark brown color. You can tell an avocado is ripe and ready to eat when it is soft to the touch without being mushy. 

AgriLife Extension’s Dinner Tonight has an array of great recipes using avocados, including Avocado Mandarin Tossed Salad, California Chicken Pasta, Southwest Bean Burritos, and even a recipe for Banana Chocolate Pudding that includes avocados! For more creative and delicious recipes using avocados and other wholesome ingredients, visit dinnertonight.tamu.edu/. 

Extension Specialist

Contact: Dr. Larry Stein

Phone: (830) 278-9151

Email: larrystein@tamu.edu

Sources

https://fdc.nal.usda.gov/

Blueberries: A Nutritional Powerhouse

There are few fresh foods that pack the nutritional punch of a blueberry. Small and incredibly nutrient dense, blueberries are hailed for their high antioxidant and vitamin content. Blueberries are a North American fruit that require a specific climate and acidic soil to grow. Rabbiteye blueberries, a variety of blueberries that grow well in Texas, are grown commercially in the humid climate of East Texas.

Blueberries can be eaten in many different ways: fresh, frozen, juiced, in sauces, syrups, baked goods and more. Because of their versatility, it is easy to work this berry into your everyday diet. Enjoy fresh blueberries as a side to a meal or alongside nuts for a snack, atop salads, blended in smoothies for a nutrient boost, or baked into a wholesome breakfast muffin.  Whatever way you choose to consume blueberries, you will be adding essential vitamins, nutrients and antioxidants to your diet.

When shopping for fresh blueberries, be sure to pick berries at peak ripeness. Size is not an indicator of ripeness or taste. Rather, pay close attention to the color of the berries: berries that are brighter in color will not be as ripe, but darker berries that range from purple-blue to blue-black should be at peak eating quality. Blueberries should be smooth, dry and firm, and should have a powder-like surface bloom coating on the outside. Similar to other berries, blueberries should only be washed right before consumption to avoid getting moldy and spoiling.

AgriLife Extension’s Dinner Tonight has an array of great recipes using blueberries like Greek Yogurt Banana and Blueberry Pancakes, Fro-Yo Blueberry Lemon Bites, and a tasty Fruit Clafoutis. For more creative and delicious recipes using blueberries and other wholesome ingredients, visit dinnertonight.tamu.edu/.

Extension Specialist

Contact: Dr. Larry Stein

Phone: (830) 278-9151

Email: larrystein@tamu.edu 

Sources

https://fdc.nal.usda.gov/

Prime Rib – It’s What’s for Christmas Dinner

Nothing quite says Merry Christmas in Texas like a prime rib served as the main dish of your Christmas meal! When it comes time to prepare your prime rib this holiday season, be sure to reference Texas A&M AgriLife Extension Service’s Path to the Plate’s tips and tricks to ensure that the meat is cooked thoroughly and properly.

With beef production being the largest sector of the agriculture industry in Texas, it is both fitting and appropriate that prime rib act as the centerpiece of the Christmas meal. According to Dan Hale, Ph.D. and meat specialist with Texas A&M’s Department of Animal Science, it is estimated that Texas produces approximately 60 million pounds of prime rib per year. Most commonly referred to as ribeye roast, beef rib roast or standing rib roast, prime rib is typically sold as both bone-in or boneless in stores. Despite its name, prime rib does not have to be from beef graded as USDA Prime — it is primarily from beef graded as USDA Select or USDA Choice. It should be noted that beef with higher USDA grades often produce a more desirable eating experience due to the higher amount of marbling present in the roast.

After purchasing, prime rib must be thawed and stored at a temperature below 40 °F to minimize the growth of bacteria. When cooking, it is traditionally prepared with a mixture of seasonings, then roasted under dry heat for 2-3 hours, depending on its size. When using a conventional oven to prepare your prime rib, follow these instructions:

  • Preheat oven to 300 °F
  • Season the outside of the roast as desired
  • Cook, fat side up, to an internal temperature of 145 °F for medium doneness, which may take 20-25 minutes per pound. Use a thermometer to check the internal temperature
  • Let stand 15-20 minutes before carving

When determining how many mouths your prime rib will feed this Christmas, keep in mind that a full prime rib is seven ribs, meaning that it weighs anywhere from 15 to 18 pounds. A prime rib this size can feed a family of 16 or more people, depending on the size of their appetite’s. Smaller prime rib options are available, including those that weigh five pounds which can serve up to six to eight people.

Because lean beef cuts such as prime rib are considered nutrient rich with low amounts of calories and fats, Hale says this particular cut of meat acts as an excellent source of essential nutrients such as protein, Zinc, B12, Iron, B6, Niacin, and Selenium. Nutrition facts for 3.5 ounces of broiled USDA Choice (lean only) prime rib are as follows:

  • 205 Calories
  • 9g Protein
  • 9g Fat
  • 4g Saturated Fat
  • 6g Monounsaturated Fat

In search of other ways to spice up your holidays or family mealtime? Head over to dinnertonight.tamu.edu or beefitswhatsfordinner.com to explore the wide variety of recipes offered for prime rib!

Why you Should Add Shrimp to Your Diet

Seafood is a wise choice when deciding what you are going to eat for the day. Shrimp is by far the highest consumed type of seafood than any other. It’s popular and it’s healthy. The fat in fish and shellfish, such as shrimp, are oils. The 2010 Dietary Guidelines for Americans encourage the consumption of this type of fat because it may reduce the risk of heart disease and strokes.

Shrimp along with other shellfish will provide a high amount of unsaturated fat. This includes omega-3 fatty acids which reduce blood pressure giving you two important nutritional benefits:“heart healthy” and low caloric intake. The fatty acids in shrimp provide calories to your body which then converts them to energy to perform many functions associated with your heart, blood vessels, lungs, and immune system. A medium shrimp is only 7 calories and 12 medium shrimp are a little over 85 calories. Don’t think that will fill you up? A jumbo shrimp is 14 calories and three of them are only 42 calories.

Shrimp are not only low in calories, but they are rich in protein. Just 3 ounces of shrimp provide 20 grams of protein, nearly equivalent to the protein quality of 3 ounces of chicken. You can also check off attaining key minerals and vitamins off the list. In a 4 ounce serving you receive 100% of the daily value of selenium, 30% of vitamin B12, 50% of phosphorus, and 30% choline, copper, and iodine. Shrimp is all around a very healthy product with many key nutrients, and the best part about shrimp is that it adds a different flavor to your balanced diet.

Not only are shrimp a great addition to any diet, they provide other products. The shells of crustaceans contain three primary chemicals that have many uses. Protein is used for animal feeds and fertilizer. The calcium carbonate found in shrimp is used in the pharmaceutical, agricultural, construction and even paper industry. Chitin is a nitrogen-rich chemical used in making different items including cosmetics, textiles, household cleaners and skin-friendly soaps.

In addition to being a healthy and tasty protein source, shrimp are a vital part of the Texas economy. On average the Texas shrimp harvest generates $371 million of economic activity and supports 5,400 jobs in Texas. Next time you’re looking for a protein source for your healthy and balanced diet add in some shrimp!

References:

http://www.health.com/nutrition/calories-in-shrimp

https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/

Connecting Grapefruit and Health

After a week of Thanksgiving leftovers and another holiday right around the corner some light options may be needed to balance out your diet. Grapefruit is a tasty and healthy addition!

Grapefruits make up nearly 80% of the citrus industry in Texas which is due to the South Texas subtropical climate, fertile soil and sunshine. Have you ever wondered why we call them grapefruit? This is due to the fruit growing in clusters similar to the growing patterns of grapes.

USDA MyPlate recommends that that we consume 2 cups of fruit each day. One-half  of a grapefruit provides ½ cup of fruit and 70% of the daily recommended amount of Vitamin C. Grapefruit is also fat, sodium and cholesterol free. 

These fruits are tree-ripened and hand-picked for increased quality. Because of disease and low fruit production, grapefruit are often not grown from seeds but from grafting. This process joins parts from two or more plants so they grow as a single plant. Trees normally take three years before they begin to produce large amounts of fruit. A ten year old tree may have the capacity to produce 250 pounds of fruit!

Not only are grapefruits tasty and healthy to eat, they have many other uses. The juice can be extracted and chilled or frozen. The peel of grapefruits can be candied and is an important source of pectin which is used for the preservation of other fruits. Add sections of grapefruit to sweeten your salads or salsas!

Grapefruit is rich in nutrition and has a great impact on Texas Agriculture!

References:

http://aggie- horticulture.tamu. edu/citrus/grapefruit.htm

http:// www.texasweet.com/ texas-citrus-learning-center/

https://whatscooking.fns.usda.gov/sites/default/files/factsheets/ HHFS_GRAPEFRUIT_ FRESH_December2012.pdf

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