Kasia the Expert

   I love fresh tomatoes not only for their wonderful taste but also for the nutrients including Vitamin A, Vitamin C and antioxidants. Every summer I grow a couple of tomato plants in our vegetable garden. This year, to help my 3-year-old daughter develop taste for this nutritious fruit, we planted a couple of cherry tomatoes together. All summer we patiently watched the plants survive a giant green slug attack, followed by a couple of hail storms. Finally, last month Mother Nature rewarded us with a first cluster full of perfectly shaped, bright red cherry tomatoes. My duaghter and I grabbed a small basket, ran out to the garden and picked our tomatoes. Then, back in the kitchen, she refused to eat any of her tomatoes. You can imagine my frustration when, after months of anticipation, I found myself eating our home-grown tomatoes alone. I realize it takes several tries for a child to accept a new food and I'm confident one day she will enjoy her cherry tomatoes as much as grapes.

Interestingly, when it comes to tomatoes (according to growtomatoes.com); on any given day only 28% are used as fresh. Most tomatoes, about 60%, are used by consumers as processed.

Cooking with processed tomatoes can be tasty and convenient. Our family's favorites range from ketchup to spaghetti sauce, lasagna, and tomato soup. In addition to these tried options, here are a couple of new ones; they seem to be more popular then fresh cherry tomatoes:

Mini English Muffin Pizzas: Spread 1/4 cup tomato paste on a whole wheat English muffin. Top with 1/4 cup diced Canadian bacon and about 2 Tbsp part-skim mozzarella cheese. Brown in toaster oven or under broiler 2 minutes or until cheese is melted.

Diced Tomato Salsa: Combine 1/2 cup canned, diced (drained) tomatoes with 1/2 cup chopped roasted red pepper and 3 Tbsp minced onion. Serve with baked tortilla chips.

The other day, my little 3-year-old daughter announced that pumpkin pie is her favorite!  I know she hasn't had a bite of pumpkin pie since last fall so her enthusiasm motivated me to bake one.  It also reminded me of the colorful fall produce the season has to offer--rich in vitamins, minerals and antioxidants.  I hope that you too, can dig out your favorite fall recipe--whether it be pumpkin pie, baked apples or a delicious tomato soup--and feel great about the season's produce, fresh, frozen or canned.

Produce Type:	Selecting & Storing Tips	Health Perk:
Pumpkins, carrots, squash	Choose pumpkins and squash that are free from blemishes and heavy for their size. Select carrots that are firm, smooth and free from cracks. Avoid storing carrots near apples, which emit ethylene gas that can give carrots a bitter taste.	Beta carotene, found in various fruits and vegetables, is an antioxidant, which provides the health benefit of neutralizing free radicals that may cause damage to cells.
Apples	Select apples that are smooth and free of bruises and gouges. They can be stored in a dark, cool place or refrigerated in a plastic bag.	The fiber in apples helps promote digestive health.
Sweet potatoes	Choose sweet potatoes that are small to medium in size with smooth, unbruised skins. Store in a dark, cool place and avoid refrigeration.	The vitamin A in sweet potatoes play an important role in vision.
Tomatoes	Choose tomatoes that are well-shaped, fragrant and richly colored. To aid ripening, unripe tomatoes can be placed in a pierced paper bag with an apple for several days at room temperature.	The lycopene and vitamin C in tomatoes are antioxidants for healthy cells.

     Now that the lazy days of summer are coming to a dwindle and it's back-to-the-old-grind, do you find yourself in neeed of a boost?  What I have found helpful is frequently eating small meals throughout the day in order to feel properly satiated--not too hungry, not too full.  I noticed my biggest health & wellness concern is the hunger factor.  I really dislike the feeling of hunger, but with that said; I hate to feel too full as well.  Here are a few ideas for you to try:

• Eat frequently throughout the day--Eating a variety of foods more frequently (please refer to MyPyramid.gov to get an idea of how much you should be eating) controls my hunger.  To give you an idea, a colleague of mine eats 1 cup of oatmeal with blueberries for breakfast and then 2-3 hours later, eats half of a sandwich.  So far, she's even noticed her cravings have actually started to cease!
• Feel full on fewer calories--Choose foods with volume and "bulkiness", but with a reasonable calorie content--broth-based soups, popcorn, fruits and vegetables are excellent examples.  A favorite of mine around early afternoon is Healthy Choice Country Vegetable soup and 1/2 cup strawberries!
• Controlling hunger doesn't mean "deprivation"--I've found that because I am never too hungry, nor too full, I don't overindulge on my favorite dessert.  Rather, I'm completely satisfied with just a bite or two (or sometimes three or four)!