Just Picked

Earth Day at the Fruit Center

After a long, draining and surreal week in the Boston area, we’re determined to start this week off on a positive note. However, we would like to take this time to offer our support and condolences to all the victims and their families. And to offer our heartfelt thanks to all of the law enforcement, first responders and brave individuals who worked so hard last week in the aftermath of the marathon bombings. Keep in mind over the next few weeks that you can keep giving back by donating to the One Fund set up by the Governor and Mayor Menino and you can always, at any time, donate blood with the American Red Cross.

 In the spirit of giving back, we here at the Fruit Center Marketplace are celebrating Earth Day with all of our wonderful customers. If you come into either of our stores today and use your reusable shopping bags: we’ll donate $2 per customer to Sustainable South Shore. Sustainable South Shore is a multi-town advocacy group committed to helping area residents conserve energy, protect the environment and live sustainable lives. For more information on their work go here and to find out more about how the Fruit Center supports organizations in our local community, check out our website and click on the Giving Back tab.

Treat the Earth well. It was not given to you by our parents, it was loaned to you by your children. We do not inherit the Earth from our ancestors, we borrow it from our children.

Native American Proverb

Amber Waves of (Whole) Grains

Happy Patriot’s Day everyone! Around these parts, Patriot’s Day is of course also known as Marathon Monday. What better day to talk about a great source of fuel for active bodies: whole grains. However, in the past few years, the term “whole grain” has become a bit of an overused marketing buzzword and it’s tough to sort out exactly when a particular food item is a viable source of whole grain or not.

Right on the heels of the whole grain trend has been the expansion of consumers seeking out gluten free items. Did you know that there are whole grains both with gluten and without? We didn’t either! There’s a lot of information to sort through if you’re trying to get more whole grains into your diet, whether you’re watching your gluten intake or not. So, as always, we’ve turned to our Nutritional Education partner, Nikki Tierney of A Healthy Balance for a little more information. Take it away Nikki:

What comes to your mind when you hear the term “whole grains”? Do you think of wheat, barley, rye or quinoa? There are tons of varieties of grain out there and the majority of people aren’t quite sure what to do with them. By now, you have most likely had wheat, rice, rye and maybe even barley and quinoa; but, how much do you know about whole grains? Did you know that corn is a whole grain? Do you know which grains are gluten free? One great rule of thumb to keep in mind as you seek to increase your whole grain intake is this: the fewer ingredients, the healthier it probably is and the more likely you’re getting actual whole grains. “Whole Grain” bread that has a laundry list of preservatives, is pretty far away from the real thing.

Whether your diet is gluten free or reduced gluten, grains can be a great source of carbohydrates. Carbohydrates are a terrific source of energy for active individuals and growing kids. For the most part, every ½ cup serving of grains has approximately 15 g. of carbs. Each whole grain contains fiber, plant proteins, minerals and antioxidants, the amounts of which vary according to type of grain. The best resource for detailed information on whole grains can be found right here.

Here is a list of great grains you can eat if you currently consume gluten:

Wheat, including all varieties like spelt, kamut, farro and durum. Also, products such as bulgur and semolina; Barley; Rye; Triticale; Oats.

If you’re gluten intolerant, suffering from Celiac’s Disease or simply trying to reduce your gluten intake, here’s a list of great gluten free grains you can enjoy:

Amaranth; Buckwheat; Corn; Millet; Montina; Quinoa; Rice; Sorghum; Teff; Wild Rice

To get more whole grains in your diet try one of these yummy recipes from Cooking Coach Connie Spiros:

Honey Mustard Quinoa Salad (serves 4)

1 ½ cups cooked quinoa

½ cup dried cranberries

2 celery ribs, chopped

2 carrots, peeled and julienned

½ cup almonds, chopped

1/3 cup honey mustard dressing*

Combine all ingredients in a bowl. Serve at room temperature or chilled. Keeps well in fridge.

Honey mustard dressing: 1 tbsp. honey, 1 tbsp. Dijon stone ground mustard, 3 tbsp. balsamic vinegar

Bulgur and Chickpea Salad (serves 4)

1 cup bulgur

2 cups boiling water

1 can (15.5 ounces) chickpeas (try to find lower sodium brands)

1 tbsp. lemon zest

2 tbsp. lemon juice

3 tbsp. olive oil

¼ cup roughly chopped fresh dill

½ cup crumbled feta (2 oz)

Salt and pepper to taste

In a large bowl combine bulgar and boiling water. Cover and let stand for 20 minutes. Drain and return to bowl. Rinse and drain chickpeas and add to bowl with lemon juice and zest, olive oil, dill and feta. Season to taste. Per serving: 383 cal, 15g fat (4g sat fat), 12 g protein, 54g carbs, 12g fiber

Here's another fresh spring salad with whole grains from our friend, Porky Dickens.

Get yourself some more whole grains this spring. They're healthy, hearty and keep you fuller, longer! Perfect fuel for your body as the weather warms up. Thanks as always for the expert advice Nikki!

Easy Entertaining: Perfect Daytime Drinks for Easter

 

 

 

 

 

 

 

For us here at the Fruit Center Marketplace, every part of your Easter entertaining experience is well thought out: from the flowers to the food. Menu planning is usually relatively straightforward: a traditional Easter spread and, of course, enough jellybeans and chocolate bunnies to keep the little ones bouncing off the walls all afternoon. But what about the adults? Sure, you might like jellybeans too, but you also might need an adult beverage to help you maintain your cool amongst the swarms of sugar-addled kiddos. Not to fret, here in our wine department, we’ve got you covered. We think a daytime event like Easter Sunday begs for bubbly so we’ve compiled a list of tasty bubbles to fit any budget:

Jaume Serra Cristalino Brut Cava ($8.99) Sparkling white from Spain. Cava is without a doubt the best tasting budget bubbles you can find. This particular bottle is bright, crisp and decidedly dry, so it is our favorite go-to mixer for mimosas.

Canella Bellini ($13.99) Italian Prosecco pre-mixed with white peach puree and fresh, ripe raspberries using state of the art technology, which ensures this fresh and delicious treat retains its juicy peach essence without any chemical tampering.

Borgo Magredo Prosecco ($15.99) Prosecco has exploded in popularity in recent years and this Italian bottle is one of our top picks. The type of this style is “frizzante”, which means it has lighter, more delicate bubbles and is sure to please a crowd.

Moutard Champagne ($29.99 on sale) For those that are “top shelf or nothing at all” this bright, brilliant and balanced sparkler is the best Champagne value on our shelf right now. Classic notes of toasted baguette and almonds are backed by bright fruit, buoyant bubbles and a clean, crisp finish.

If you’d like to take your beverage prep a little further on Easter: an easy, hands-off way to keep the adults entertained during the egg hunt is to set up a mimosa and Bellini bar so that guests can help themselves to drinks. Here’s how: Pour peach puree (we like Looza brand) and bottled OJ into pretty pitchers; set a few bottles of Cava or Prosecco out along with glasses and some fresh cut fruit for garnish. Peach slices, orange halves, raspberries and strawberries are all great choices. Set out a bucket of ice as well. Traditionally, Bellinis and mimosas are served straight up in champagne flutes, but we like to make our beverage bar a little more casual, using stem less wine glasses or straight edged Old-Fashioned glasses and including ice, so that guests can choose for themselves whether they want their brunch cocktail on the rocks or not.

This self-serve bar is a fun and pretty way to entertain without much extra effort and your guests will really love it. Cheers!

10 Essential Nutrition Tips from a Registered Dietitian

March is in full swing: the clocks have jumped ahead, the weather is (hopefully) getting warmer and maybe you’re finally getting around to starting that fitness routine you planned on launching in January. March is also National Nutrition Month so our resident Nutrition Guru, Nikki Tierney is here with 10 Essential Tips for Proper Nutrition. Take it away Nikki!

    There are tons of different approaches to what consists of proper nutrition and even some discrepancies among us R.D.s, so often times it can be confusing to figure out the difference between nutritional fact, fiction and the real deal tips to keep you at your healthiest. Whether you’re eating for higher energy levels, to lose weight, to boost your athletic performance or to simply adopt a healthier lifestyle here are 10 tips you can count on for healthy living straight from me to you:

    1. Eat every 3 to 4 hours; it helps to boost metabolism and stabilize blood sugar.

    2. Include a fruit or veggie in every meal and snack. It will help you to reach the 5 cups per day you should be consuming.

    3. Eat a variety of colors, they contain different vital nutrients. Shopping tip: when picking up groceries, try to get 10 different colored produce items in your cart.

    4. Include lean protein in your diet; it will keep you full longer, slow digestion and boost your serotonin levels.

    5. Measure your portions!

    6. Drink water. At least 8 glasses (8 oz.) per day. People who get enough water per day consistently actually weigh less than those who don’t.

    7. Keep your fat intake in check. Aim to get 2 servings of heart healthy fats (like nuts or avocadoes), but be sure to limit your saturated fat intake to less than 15 g. per day.

    8. Choose foods that are as close to their natural state as possible. The less ingredients on the back label, the better.

    9. “Low Fat” items are not always the best choice. Compare labels; food labeled “low fat” is often highly processed with more additives than is healthy

    10. Read the label. Don't fall for sneaky marketing jargon. Turn the item around, check out the back and remember tips number 8 and 9.

Thanks so much Nikki! Keep your eyes peeled for the next in-store “Ask the R.D.” event where you can get even more information from our Nutritional Education Partner, A Healthy Balance. To find out more about upcoming events and workshops, subscribe to our email news letter, check out our website or find us on facebook and twitter.

Homemade St. Patrick's Day Pub Grub: Guiness Shepherd's Pie

Here in our neck of the woods, there is no shortage of St. Patrick’s Day revelry to go around. Whether you’re saddling up to a bar that’s 17 deep, swaying down a South Boston sidewalk on Parade Day or celebrating in a more low key and *ahem* less woozy sense, we here at the Fruit Center suggest that you round out your holiday with some yummy Irish cuisine. Because if you’re imbibing in some Black and Tans or even a nip of Jameson’s some savory, simple to prepare pub-inspired fare like this Guinness Shepherd’s Pie will stick to your ribs and maybe, just maybe, help stave off your Monday morning hangover.

Guinness Shepherd’s Pie

1 ½ lbs. ground beef, lamb or a mix of both

1 medium onion, minced

1 ½ c. carrots, diced

1 package frozen peas

1 package frozen corn

Worcestershire Sauce

1 tall (16 oz.) can Guinness, divided

2 tablespoons tomato paste

2 packages brown gravy mix

3 lbs. potatoes

1 stick butter

Whole milk

2-3 cups shredded cheddar cheese

Preheat oven to 375. Peel and slice potatoes, cover with cold water in a large pot and set to boil. Heat a large, oven-safe skillet over medium heat and sauté onion in a bit of olive oil until translucent. Raise heat a bit and add ground meat to brown. Once meat is browned, drain off the liquid and add 3-4 splashes of Worcestershire, the tomato paste, 1 ½ cups Guinness and a few cranks of salt and pepper. Raise the heat and allow the beer to reduce by half.

In a separate sauce pan, stir together the gravy mix with 1 cup water and 1 cup Guinness. Stir until powder is dissolved and the gravy is a thickened a bit then add it to your skillet. Lower heat a bit and let simmer.

Drain potatoes and return to their pot with a stick of salted butter and a few healthy splashes whole milk. Mash to combine, but leave the potatoes just a bit on the drier, lumpier side; season with salt and pepper. Add the vegetables to the skillet and mix together, then slowly dollop the potatoes on top. Top the potatoes with shredded cheddar and set to bake in the oven until the cheese is slightly browned and bubbling at the edges (about 20-30 minutes).

 

(Recipe and photographs courtesy of Porky Dickens)

Winter Whites and Rainy Day Reds

We’re happy that this first weekend of March has gifted us with a warm, sunny Saturday today. But, we’re still a little in hibernation mode from the cold, wet weather of February. All month long we were walloped with snow storms and soggy rainy days. If our bare shelves are any indication, when the weather turns nasty, people like to hole up at home with a bottle of vino. Here are a couple of our best values right now:

Borgo Magredo Pinot Noir (sale price: $12.99, regularly $14.99)

The definition of a crowd pleaser and a stunning value to boot: this estate bottled 100% Pinot Noir is lighter bodied with a terrific balance of fruit and structure. Violet red colored with blueberry and raspberry on the palate it’s a vibrant red that easily pairs with many different foods. Try it with stuffed roasted chicken, savory stews or even broiled salmon.

Colle Massari ‘Rigoleto’ Montecucco (sale price: $14.99, regularly $18.99)

A big, juicy red from Southern Tuscany, Rigoleto is a blend of 80% Sangiovese, 10% Montepulciano and 10% Ciliegiolo. This is a terrific wine for devotees of big reds (think California Cabernet) but has balanced acidity and smooth tannins so it will also appeal to a wide variety of red drinkers and pair beautifully with many different foods. Try it with grilled steak tips, stuffed chicken breasts or Tuscan style Crostini.

Collina dei Lecce Brunello di Montalcino (sale price: $24.99, regularly $49.99)

This is a ridiculous value for a ridiculously good wine. Brunellos are some of the most revered (and expensive) Tuscan wines and this offering from Collina dei Lecce is no different. Due to an inventory closeout on this particular vintage, we’re able to offer a $50 wine for only $24.99. Lush with flavors of black fruit and cured meats touched by warm vanilla notes, a bit of spice and a hint of pipe tobacco, this yummy Tuscan pairs well with roasted or braised meat (like short ribs) or rosemary rubbed pork tenderloin.

Umani Ronchi ‘Exclamation Point’ Verdicchio (sale price: $7.99, regularly $9.99)

White wine drinkers can unite on this easy drinking white! Fresh, crisp and delicious: lovers of both Sauvignon Blanc and Pinot Grigio will find this value priced white absolutely delicious. Straw yellow colored with tints of green the bouquet is fresh and fragrant. On the palate it’s a dry white, with notes of toasted almond and bright acidity, which makes it thirst quenching and perfect as an aperitif or with lighter fare like seafood and delicate cheeses.

Rivera Preludio No. 1 Chardonnay (sale price: $9.99, regularly $11.99)

100% un-oaked Italian Chardonnay: this is a truly elegant white. Pale gold colored with juicy aromas of ripe peach and fresh flowers. Fermenting in stainless steel tanks instead of oak allows the fruit to shine, but in the mouth it’s creamy and textured. Perfect for enjoying with seared scallops or shrimp, fresh white fish; or even grilled chicken and roasted vegetables.

Coppola Rosso & Bianco Pinot Grigio (sale price $7.99, regularly $9.99)

Crisp, versatile and refreshing, the Rosso & Bianco Pinot Grigio is perfect for just about any occasion. Pale yellow colored with aromas of kumquat, guava and white flowers, on the palate there’s juicy pink grapefruit, peach and balanced minerality. A terrific white to pair with appetizers, lighter fare or seared seafood.

Highlight on: Heart Health Month

February is Heart Health Month and it’s a cause that’s near and dear to our Nutritional Education Partner, Nikki Tierney of A Healthy Balance. Nikki is here to inform all of us just what the risk factors are for heart disease and to give us a run down on healthy habits and dietary tips to keep your ticker nice and healthy.

Hey guys, Nikki here to talk about Heart Health Month. Think it’s any coincidence that the symbol for Valentine’s Day is a heart? I think not! All kidding aside, this is something very near and dear to me and something that- in my opinion- far too many people don’t take seriously enough. Part of what inspired me to pursue a career in nutrition is my family’s history (on both sides!) of heart disease. In my day to day work as a Dietitician I find that many people are lacking in the knowledge of what their risk factors are and what kind of lifestyle changes can help you to fight off this devastating disease.

Be aware that you could be at risk if any of the following factors describe you:

-overweight or obese

-lead a sedentary lifestyle

-if you are diabetic

-family history of heart disease

-you smoke

-you drink too much alcohol per week (moderate amounts can be okay; too much can increase your blood pressure)

-you have high amounts of stress in your life

-you have poor dietary habits

What to do to keep your life heart healthy:

Eat fiber: fiber binds with cholesterol in your system and helps to prevent its absorption.

Shake your salt habit: salt is found naturally in many foods and is added to almost all packaged foods. Skip the salt shaker and instead try adding herbs and spices to jazz up your food.

Break a sweat: exercise helps to lower cholesterol and blood pressure and improves cardiovascular function. Aim to clock 150 minutes per week of exercise.

Relax: stress and anxiety contribute to heart disease and high blood pressure. Find something to do each day that makes you happy and helps you to relax and de-stress. It can be as simple as playing with a pet, calling and catching up with a friend or trying some deep breathing exercises.

Likewise, keep an eye on your consumption of the following:

-total fat per day should fall between 40-65 g.

-saturated fat per day should be less than 15 g.

-trans fat intake per day should be 0 g.

-cholesterol intake per day should be 200 mg.

-sodium intake per day should be 2400 mg. (equal to just 1 tsp.!)

Thanks for the insight Nikki. This is valuable advice we’ll all be taking to HEART.

Sweets for Your Sweetheart(s)

Valentines Day is not just a holiday for lovers. It's a nice excuse to let all the people that hold your heart (mom, sisters, daughters and sons, best friends) know just how much you appreciate them. It doesn't take much to make someone feel special, just a simple little token or a well written note will let them know how much it means to have them in your life. It's also a GREAT excuse to eat a bunch of chocolate in the middle of the week, yes?

 

 

 

 

 

 

However, it's also one of those holidays (although aren't they all like this) where we tend to scramble last minute to get something nice for the ones we love. Here at the Fruit Center Marketplace, we've got all your last minute valentines gifts covered. Artfully wrapped Stonewall Kitchen lotions and candles, shiny packages of chocolates and other sweet treats, gift wrapped wine and beer and of course: all of the stunning arrangements ready to make your honey swoon from our amazing flower department! The whole department is lined with roses and other fun arrangements and it smells lovely!

 

 

 

 

 

 

Get ahead of the curve by stopping by today for wine and chocolate; or swing by tomorrow and grab some gorgeous flowers. It's not too late to grab something to let your loved ones know you care. Love is sweet!

Your Daily Cup: Good or Bad?

 

 

 

 

 

 

 

 

 

 

 

 

Nikki Tierney of A Healthy Balance is back with more nutritional know-how for us. Chances are if you’re an adult human, you fuel your day with some caffeinated beverages to give you a little bit more get up and go. This week Nikki tackles whether or not your daily caffeine habit is good or bad for your overall health. Do we even want to know the answer?? Take it away Nikki....

Many of us (your favorite RD included) enjoy a cup (or 2, or 3…) of coffee as part of our daily routine. I often get asked whether coffee is good or bad for you, how much is okay, and how it compares to other sources of caffeine? I tell my clients, like with anything, too much of a good thing can have a negative impact on your health and you have to keep in mind what else is going in to your morning cup. If you’re adding lots of cream and sugar or artificial sweeteners you need to keep in mind that you’re taking in those calories, saturated fats and chemicals as well. The add-ins I recommend most are milk (1% or skim) and a natural sweetener, like Stevia plant extract.

BENEFITS of CAFFEINE

Stimulates the nervous system, alleviates fatigue and increases wakefulness; improves concentration and focus; improves athletic performance; increases metabolism and promotes the use of fat storage as energy

DRAWBACKS of CAFFEINE

Heavy daily caffeine use- more than 500 to 600 mg per day- can cause adverse effects such as:

Insomnia; interrupted sleep patterns; nervousness; restlessness; irritability; upset stomach; elevated heartbeat; muscle tremors; excess fat storage due to stress in the body from increased production of adrenaline and cortisol

BE CAREFUL of HOW MUCH YOU SIP

The average cup of coffee has 100 mg of caffeine; however, if you drink a stronger blend like a dark roast, you might be slugging back up to 165 mg of caffeine per 8 oz. serving. For most adults, 200-400 mg of caffeine per day is more than enough. Keep in mind that “1 cup” of coffee is not a Dunkin Donuts XL or a Grande at Starbucks.  1 cup means 1 measured cup or 8 ounces of liquid. Likewise be wary that energy drinks, which are more and more popular, can have up to 250 mg of caffeine per serving.

THE BOTTOM LINE

Caffeine, whether from coffee or tea, isn’t a bad thing, as long as you keep your refills in check.  Before reaching for your daily cup of Joe take a look at your lifestyle. Be sure you are getting enough sleep and eating properly to meet your energy needs, because coffee isn’t always the best fix for your fatigue.

(sources: Mayoclinic.com, WebMD.com)

some "super" snacks for your game day table

What is Super Bowl Sunday if not an excuse to eat massive amounts of snacks for dinner? We’ve gathered a few of our favorite go-to snacks that are so delicious, you might even forget that the Pats aren’t playing! Try these Rosemary Roasted Cashews- they are the perfect snack with cold beer. Salty, savory with a little kick of cayenne, they are completely addictive:

 

 

 

 

 

 

 

 

 

 

 

 

ROSEMARY ROASTED CASHEWS (from Barefoot Contessa) 

1 ¼ pounds cashew nuts

2 tablespoons coarsely chopped fresh rosemary leaves

½ teaspoon cayenne

2 teaspoons dark brown sugar

2 teaspoons kosher salt

1 tablespoon melted butter

Preheat oven to 375. Place cashews on an ungreased cookie sheet and bake for 10 minutes, until warm and fragrant. While the cashews warm combine the rosemary, pepper, brown sugar and salt in a mortar and pestle. Grind everything together and set aside. If you don’t have a mortar and pestle, simply combine all the dry ingredients in a small bowl.

Melt butter, either on the stove top or in the microwave. Remove the hot nuts from the oven and toss into a large bowl, pour butter over and top with half the spice mixture. Toss thoroughly, pour in the remainder of the spice mixture and toss together again. Serve warm.

A simple way to feed a crowd without breaking a sweat is to prep a few a chewy, cheesy calzones. No need to be a slave to the kitchen, these can easily be made in advance and reheated when your friends arrive, because you don’t want to miss out on all the cool commercials, right? Warm up some jarred marinara sauce for dipping if you have some on hand, it’s a great accompaniment.  

 

 

 

 

 

 

 

PESTO and PROSCIUTTO CALZONE

1 package premade pizza dough

Shredded part skim mozzarella or Italian 4 cheese blend* (approx. 1-1 ½ cups)

¼ lb. thinly sliced prosciutto

¼ lb. thinly sliced Genoa salami

Approx. ½ cup pesto

Olive oil

Preheat oven to 400. Let the dough hang out at room temperature for a bit while you gather your ingredients so that it’s a bit easier to stretch and roll out. Dust your countertop generously with flour and roll out the dough to a wide rectangular shape. Use a spoon or spatula to spread a layer of pesto right in the middle of this rectangle. Leave room at the front and back or your dough for folding over and a little edge on either side for sealing the ends. Sprinkle a layer of cheese on top of the pesto and then arrange a layer of salami, followed by a sprinkle of cheese, then a layer of prosciutto, topped with another sprinkle of cheese. (You won’t use the full ¼ lbs. of prosciutto and salami, use the remainder to make another calzone, or arrange them with hot peppers, olives and sliced cheese for an antipasto plate). Fold the bottom half of your calzone up and then layer the top half on top of that. Fold the ends over and tuck them in, using your fingers to pinch the sticky dough shut.

Transfer your calzone to a lightly oiled baking sheet and brush the surface with a thin layer of olive oil, coating completely. Cut a few small slices in the top for ventilation. Bake in the oven for 10-12 minutes, or until the outer crust and bottom are lightly browned (you may also see cheese bubbling out of your ventilation holes). Remove from the oven and give it a little tap with your finger tips to feel that the crust is cooked through and not mushy underneath the outer layer. Let cool for a few minutes, slice and serve.