Tips for Finer Foods

Wheat berries are whole, unprocessed wheat kernels and like all whole grains they are an excellent source of vitamins, minerals and fiber. They also have more protein than a processed grain.

Eating tomatoes with a little bit of fat, such as olive oil, helps the body to absorb lycopene, an antioxidant that has been shown to help fight cancer cells.

One cup of sun-dried tomatoes provides over 20% of the recommended daily intake of vitamin C. Vitamin C is an antioxidant that supports a healthy immune system.

Shrimp are an excellent source of lean protein. At only 200 calories, a 6-ounce portion provides 40 grams of protein!

Salmon is an excellent source of Omega 3 fatty acids, which, can help reduce inflammation, improve brain function, and maintain healthy skin and hair!

Quinoa is the only grain that serves as a complete protein; meaning it has all 9 essential amino acids. Surprisingly, quinoa has the same amount of protein as a glass of milk. 

A 6-ounce portion of oysters contains as much protein as a 3 oz. piece of beef, with less than half the fat!

Mussels might be small but boy do they pack in a ton of nutrients! These little guys contain over 300% of the recommended amounts of Vitamin B12, essential for a healthy nervous system.

Lentils are an excellent source of folate, fiber, protein, iron, and potassium. They are also one of the only dry beans that do not require overnight soaking.

Ever wonder why some peppers are so spicy? Hot peppers contain an antioxidant called capsaicin, which is what gives them their kick!

Make a swap! Try substituting Greek yogurt in recipes that call for sour cream or cream cheese. Greek yogurt has 3 times the protein of sour cream and contains probiotics that can help keep the digestive system healthy.

Not only are eggs one of the most nutritious foods that you can eat, they are also an inexpensive source of amino acids, antioxidants, and high quality protein!

Crab is an excellent source of Omega 3 fatty acids, B-vitamins, and magnesium, all of which promote heart health.

Clams are an excellent source of protein. 20 small clams is just 281 calories and a whopping 49g of protein!

Brussels sprouts are a low calorie, high fiber food and an abundant source of many essential vitamins and minerals, such as potassium, Vitamin K, Vitamin C, Vitamin A and folate. 

Avocados are high in healthy, "good" fat that has been shown to help lower bad cholesterol.

Dining Etiquette 101: Red wine and white wine are served in different glasses! Red wine glasses are more round with a bigger mouth to allow the wine to breathe. White wine glasses are typically smaller.

Dining Etiquette 101: Forks go to the left of the plate, knives and spoons go to the right.

For baking in the oven - look for non stick foil. The clean up is super easy!

To keep herbs longer, remove the ends and wash off with a teaspoon of sugar and washing detergent. Let them soak in water, place a plastic bag over the bowl and let sit in the refrigerator. 

Oh nuts! Water Chestnuts aren't nuts at all.They're actually an aquatic vegetable found in marshes in China!

France is the largest importer of hearts of palm.

Horseradish is actually in the same family as mustard, brocolli, wasabi & cabbage. 

Capers are perennial plants which are native to the Mediterranean and some parts of Asia and South Africa.

One artichoke plant can produce up to 20 artichokes a year.

Artichokes were first introduced to the US in the 17th century by Spanish and French immigrants.

The first mention of an artichoke was back in 40-70 AD in Greek literature.

Microwave lemons for 10 seconds before squeezing for more juice!

Freeze fresh ginger and grate as you need it!

Add a pinch of baking soda to onions when you're sautéing them to speed up the process.

Don't walk on egg shells! Try cracking eggs on a flat surface instead of a rounded edge to reduce the amount of shells

Dill pairs well with: salmon, cucumber, yogurt and safflower oil!

If you only need a little tomato paste at a time, try freezing the can and slicing off what you need! No more waste. 

For pasta like your Grandmother made it; try cooking in the largest pot you can find! The bigger the pot, the less the pasta will lower the water temperature. 

For crispier bacon, try baking in the oven!