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Cantaloupe and Garlic Featured as Fruit and Vegetable of The Month

In response to growing interest from Moms nationwide, Fruits & Veggies-More Matters® showcases tips and recipes featuring a different fruit and vegetable each month. Survey results show that 90 percent of Moms say it is important to include fruits and vegetables in their family meals, and more than 75 percent are interested in learning how to prepare them in new ways.

Moms can find these helpful and easy-to-use tips and recipes each month at www.FruitsandVeggiesMoreMatters.org. Cantaloupe and Garlic are the Fruit & Veggie of the Month for July 2011.

Cantaloupe

Cantaloupes are named for the papal gardens of Cantalupo, Italy, where some historians say this species of melon was first grown.

To see a video about selecting cantaloupe online, click here, or go to http://www.fruitsandveggiesmorematters.org/video/VideoCenter.php.

Select: Choose fragrant, symmetrical cantaloupes, heavy for size with no visible bruises and yellow or cream undertone. Stem end should give to gentle pressure.

Store: Store uncut cantaloupes at room temperature for up to 1 week. Refrigerate cut melon in airtight container up to 5 days.

Nutrition Benefits: Fat free; saturated fat free; very low sodium; cholesterol free; high in vitamin A; high in vitamin C; good source of folate.

Eat: Rainbow Veggie Pocket makes a perfect lunch or light evening meal. This recipe meets the Centers for Disease Control and Prevention's (CDC) strict nutrition guidelines as a healthy recipe.

Rainbow Veggie Pocket

Preparation time: 30 minutes

Serves: 4

Cups of Fruits and Vegetables per Serving: 1 1/2

Ingredients:

1 cup avocado, sliced

1 cup jicama, sliced

4 tablespoons light ranch dressing

4 tablespoons salsa

2 (6 ½ inch) whole wheat pitas

1 cup fresh Roma tomatoes, thinly sliced

1 cup frozen yellow corn, thawed

¼ cup black olives, sliced

4 cups skim milk

4 -1/8 cantaloupe slices

Tip to pit avocado: Hold avocado in hand. Slice in half lengthwise circling knife around pit. Use both hands to make a half turn and separate avocado from pit. Carefully scoop pit out with large spoon.

Using a large spoon, scoop the avocado half away from the skin, keeping half in tact. Slice avocado into thin pieces, lengthwise. Peel jicama and slice into 1" thin pieces. Combine ranch dressing and salsa in small bowl to make a sauce. Cut pita in half and spread 2 tablespoons sauce on inside of each pita half. Layer equal amounts of avocado, tomato slices, jicama and corn into pita half. Top pita with 1 tablespoon of sliced olives. Serve for lunch with a cup of skim milk and cantaloupe wedgePrepare steamed brown rice according to package directions. When brown rice is steamed, set aside. In a large skillet, melt the one tablespoon butter on medium high heat. When butter is foaming, add pine nuts and sauté until toasted. Remove pine nuts from skillet. Add the second tablespoon of butter to the skillet and allow it to melt. Sauté the garlic and onion until both are softened and golden brown. Toss the steamed rice with the pine nuts, garlic and onion mixture and fresh chopped cherries. Serve warm.

Garlic

The majority of garlic (90%) grown in the United States comes from California.

Select: Choose garlic that is plump, dry and firm. Fresh garlic should be white to off-white.

Store: Store garlic n a cool, dark place, but not in the refrigerator, and can be kept for several weeks. Clay garlic holders can be used as well .

Nutrition Benefits: Low fat, saturated fat free, cholesterol free, sodium free, low calorie, a good source of vitamin C.

Eat: Garlic Mashed Potatoes will give a flavor boost to any meal. This recipe meets the Centers for Disease Control and Prevention's (CDC) strict nutrition guidelines as a healthy recipe.

Garlic Mashed Potatoes
Preparation time: 30 minutes

Serves: 6

Cups of Fruits and Vegetables per Serving: 1

Ingredients:

2 pounds (6 medium) potatoes cut into 1-inch chucks

1 ½ cups low-fat milk

3 Tbsp. margarine

4 cloves garlic, minced

1/8 tsp. salt

1/8 tsp. pepper

In large saucepan cook potatoes in 2 inches boiling water, covered, about 10 minutes until tender; drain thoroughly, then shake potatoes over low heat 1 to 2 minutes to dry thoroughly. Mash potatoes with potato masher or beat with electric hand mixer; reserve. Place milk, margarine and garlic in small saucepan; set over medium-low heat and simmer until heated through, beat into potatoes until thoroughly mixed and fluffy. Mix in additional milk, if necessary, to reach desired consistency. Season with salt and pepper.

Find these recipes and more on the Fruits & Veggies-More Matters Web site, www.FruitsandVeggiesMoreMatters.org. Fruits & Veggies-More Matters is a national public health initiative created to encourage Americans to eat more fruits and vegetables-fresh, frozen, canned, dried and 100 percent juice. One way Fruits & Veggies-More Matters helps consumers eat healthy is by putting its logo on the packaging of certain food products. In order to carry the Fruits & Veggies-More Matters logo, food products must meet strict nutrition guidelines for total fat, saturated fat, trans-fat, fiber, added sugar, and sodium content. Consumers can look for the Fruits & Veggies-More Matters logo when shopping as an indication that a product is nutritious and to remind them to eat more fruits and vegetables for their better health.