Myth: Adding pureed veggies to recipes will make them healthier.

Answer: BUSTED, kind of...

Pumpkin puree (either canned or homemade), like other vegetable purees, can be added to recipes like macaroni and cheese or brownies. Will these dishes be healthier as a result? Will they significantly increase the amount of veggies in your diet? No. You are not adding enough pureed veggies to increase your daily intake. However, in the case of the brownies, you will be reducing the amount of fat you need to add to the recipe which is a great healthy habit when baking. But again, your veggie intake won’t be significantly increased by eating these brownies.

I like to add pureed veggies like pumpkin puree to stews, chilis, tacos or burritos. They add flavor, fiber, vitamins and minerals. Best of all, when combined with herbs and spices you add new flavors to your favorite dishes.

You may find already prepared vegetable purees in the grocery store in packages or containers other than cans, but be aware that these are pricey alternatives and the canned purees are typically the most affordable option.

For more nutrition and health information and tips, visit MissouriFamilies.org.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: Superfruits are the best fruit choices for my family.

Answer: BUSTED!

All fruits are beneficial, not just superfruits

Superfruit – sounds like a fruit that is SUPER good for your health and maybe even has some superpowers. You might have first heard of superfruits when watching TV where they are touted on informational TV shows or advertised in commercials. Or maybe you read about the superfruit of the moment when a new study was released.

Introduced in 2005, superfruit is a marketing term, not a scientific one. Over time the superfruit of the moment has changed from pomegranates to acai berries to goji berries. Generally, superfruits get their name because of their antioxidants. Antioxidants may prevent or delay cell damage. This cell damage is thought to occur in some chronic diseases like heart disease and cancer.

Superfruits are marketed as exotic and they aren’t widely available. This means they will cost you more money than other fruits in your grocery store. The bottom line is that eating a variety of fruits and vegetables is an important part of good health. They contain antioxidants that fight disease and also contain vitamins, minerals and fiber. Another reason to choose fruits and vegetables? They are low in calories.

Read more about the benefits of eating fruits and vegetables at http://missourifamilies.org/features/nutritionarticles/nut393.htm

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: I have all this canned pumpkin puree but I can only use it for baking.

Answer: BUSTED!

Think pumpkin puree is only for baking? Think again! Pumpkin puree is a versatile product. It’s generally a favorite fall ingredient, when pumpkins are most available. For steps to prepare and freeze your own pumpkin puree, see Many uses for pumpkin.

If you opt for canned pumpkin puree remember that it can be used in so many ways throughout the year when fresh pumpkins aren’t available.

Why find ways to use pumpkin puree? It is low in calories – about 40 calories in ½ cup and it is a good source of fiber and other vitamins and minerals like vitamin A and potassium. Most Americans don’t get enough potassium in our diets but we should because it is important for healthy blood pressure.

Here are some easy – and perhaps surprising ways – to add pumpkin puree to your favorite foods.

1. Search the web and you’ll find lots of recipes using canned pumpkin puree. The ingredients are simple: canned pumpkin puree, broth, milk, and spices like pumpkin pie spice or cinnamon and nutmeg. Substitute curry powder for the spices for a different flavored soup.
2. Add canned pumpkin puree to chili to add more flavor, fiber and thickness.
3. Making a quesadilla or pita pocket filled with veggies? Spreading pumpkin puree on it adds new flavor combinations with the veggies and other ingredients.
4. Pump up your sweet potato mashed potatoes with pumpkin puree. It will give you a new twist on an old favorite for holiday dinners.
5. Mix pumpkin puree with cream cheese and add pumpkin pie spice or other spices for a homemade spread.
6. Add pumpkin puree to yogurt, smoothies or oatmeal along with some spices like cinnamon to make it hearty and sweet.

Can you think of other ways you can add pumpkin puree to your favorite dishes?

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: I need to wash all bagged leafy greens that I buy.

Answer: BUSTED!

Purchasing pre-bagged leafy green salads is a convenient way for many people to eat more healthy vegetables. When buying unpackaged leafy greens or any other fruits or vegetables, it is very important for consumers to wash them (under clear running water) once at home to clean off any bad microorganisms that may be present. However, if you are buying pre-bagged leafy green salads, it is important to read the label to see if it has already been washed. If it is labeled “washed” or “ready-to-eat,” then you do NOT need to wash it at home.

Washing pre-washed leafy greens has not been shown to reduce the risk of foodborne illness, and actually may increase the risk of cross-contamination in your kitchen. The commercial washing process removes 90-99 percent of all microorganisms that may be present, so it will be difficult for any washing at home to remove much more. Also, when washing the greens, any microorganisms that may already be present in your sink, your countertops or on your hands could easily contaminate the greens even more.

The most important things consumers can do to prevent foodborne illness from eating pre-washed bagged salads is to keep them refrigerated at 35 to 40° F, observe the “use by” dates marked on the package, and don’t buy any salad that has excess water in the bag or has not been kept refrigerated. As with any fresh fruits and vegetables, always handle pre-washed greens with clean hands, and make sure cutting boards, utensils and countertops are clean.

An article with more information on this topic, including food safety recommendations for consumers, is available here: http://foodsafetypundit.com/docs/fresh-cut-greens-handling.pdf

Read more at http://missourifamilies.org/features/foodsafetyarticles/fdsfty63.htm

Contributor: Londa Nwadike, PhD, Extension Food Safety Specialist, University of Missouri Extension, nwadikel@missouri.edu, 816-655-6258

Myth: Colorful veggies are the healthiest to eat.

Answer: Busted!

Red, green, purple and orange veggies (as well as other colors) are known to pack a nutritious punch. They are full of vitamins A and C and minerals such as potassium. Veggies are also high in fiber and low in calories. You may not know they also contain substances called antioxidants, which may have a role in warding off cancer and heart disease.

So what about white veggies? Don’t leave these superstars out. Cauliflower, onions and mushrooms are but a few white veggies that deserve a place on your plate. So go red, white and blue this Fourth of July with some healthy food options:

• Veggie tray filled with cherry or grape tomatoes, red pepper strips, radishes, mushrooms and cauliflower. Add hummus as a dip.
• What’s a July 4th without grilling? These veggies make great kebabs for grilling: red pepper, cauliflower, mushrooms and onions.
• Making a green or spinach salad for your spread? Add some blueberries or strawberries for a pop of color and sweet flavor. Balsamic vinegar goes great with this salad.
• Here’s a dessert that will be red, white and blue and nutritious too: Layer nonfat vanilla yogurt with layers of blueberries, raspberries, strawberries or other berries. Top with granola for crunch.

So celebrate the red, white and blue (and purple, orange and other colorful veggies) this July Fourth!

For more information about healthy eating go to http://www.missourifamilies.org

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933 

Myth: Smoothies are always a healthy choice.

Answer: BUSTED! Well, sort of...

Smoothies can help you get fruits in your diet if you don’t enjoy eating fresh, frozen or canned fruit. Smoothies can be a good source of calcium, protein and fiber (if it has milk or yogurt) and Vitamins A and C (from the fruits or veggies). But they can also be a source of unwanted extra calories and sugar. Keep these tips in mind for the healthiest smoothie choice:

• If calories are your concern, choose a smoothie made with low-fat milk or yogurt.


• When comparing store-bought or prepared smoothies from fast food restaurants or other venues, seek out nutrition information online or in the store. Compare calories and sugar. Remember, 1 teaspoon of sugar is about 4 grams of sugar. If your smoothie has 30 grams of sugar, you are getting more than 7 teaspoons of sugar!


• Consider cost and calories when buying store-bought smoothies. The calories can really add up, especially if you choose a larger size. Choose the smallest size smoothie to keep calories in check.


• Making smoothies at home? Choose fruits that are in season to keep it low cost. If you have fruit that is overripe, smoothies are a good way to use it up.


• Smoothies are a great way to add veggies to your diet. Add a handful or more of spinach along with other ingredients. It won’t affect the taste but will add a nutritious ‘kick’ to your smoothie. Try this Mango Kiwi Smoothie – it contains fruit, yogurt and spinach.


• Pump up the flavor of your smoothie by adding cinnamon, nutmeg, vanilla extract or cocoa powder instead of adding extra sugar or sweetener.

For more recipes, do a search for "smoothie" on MissouriFamilies.org.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: Kumquats should be peeled before eating.

Answer: BUSTED!

A kumquat is a fruit that resembles a small orange. It has a tiny oval shape and is about the size of a large cherry. They do not need to be peeled, so you can eat the whole thing, skin and all. First, roll the fruit back and forth between your fingers with enough force to squeeze the fruit. This releases the oil in the skin making it look shiny. The oil has a sweet citrus smell and taste. If the kumquat is not rolled the peel tastes bitter.

You can typically purchase kumquat fruits from December through June at many larger supermarket chains and at some ethnic grocery stores and markets. When purchasing kumquat fruits, make sure the fruit is firm to your touch and does not have any bruises on it. Once purchased, you can store kumquats in the refrigerator for up to two weeks. Kumquats are also available canned.

A serving size is 10 small kumquats or about 2/3 of a cup and it is loaded with vitamin C.

Kumquats are often found in preserves or in fruit salad. They make a nice addition to chutneys or marinades for beef, pork or chicken.

For additional information on fruits and other fresh produce, see this list of nutrition articles on MissouriFamilies.org.

Contributor: Maude Harris, Nutrition and Health Education Specialist, University of Missouri Extension, harrismau@missouri.edu, 573.545.3516

Myth: Kohlrabi has to be cooked before eating.

Answer: BUSTED!

Kohlrabi is a member of the cabbage family. The part we eat is the enlarged stem from which the leaves develop. This edible portion can be white, purple or green with a creamy white interior. It can be eaten raw in salads or cooked like a turnip.

Kohlrabi is a good source of thiamin, magnesium, folate, phosphorous, potassium, copper, manganese, fiber and vitamin C. In fact, one cup of raw kohlrabi contains 140 percent of the recommended daily amount of vitamin C and is only a mere 40 calories. So take advantage of all these health benefits by making kohlrabi a part of your diet.

Try out this recipe for Kohlrabi and Cabbage Slaw: http://missourifamilies.org/nutrition/recipes/KohlCabbSlaw.htm

Contributor: Maude Harris, Nutrition and Health Education Specialist, University of Missouri Extension, harrismau@missouri.edu, 573.545.3516

Myth: Watermelon continues to ripen once it has been picked.

Answer: BUSTED!

Watermelons do not continue to ripen once they have been picked. Therefore, do not buy a watermelon that you know is not yet ripe thinking it will be ripe by the time you eat it.

A ripe watermelon will keep for up to two weeks if uncut and stored in an area where the temperature is between 45 and 50 degrees. A cut watermelon can be stored by covering the melon with cellophane or plastic to prevent drying out, and keeping it in the refrigerator for no more than three days.

Melons are a great value during the summer – low in cost, high in nutritional benefits and quantity. Additional nutrition information about melons can be found at: http://missourifamilies.org/features/nutritionarticles/nut290.htm

Contributor: Maude Harris, Nutrition and Health Education Specialist, University of Missouri Extension, harrismau@missouri.edu, 573.545.3516

Myth: You can tell a watermelon is ripe by thumping on it.

Answer: BUSTED!

Thumping a watermelon is not a reliable indicator of fruit maturity. This is done by thumping the top of the melon. If the melon has a dull thud when thumped, it is very possible the melon is ripe. However, not all melons will give off a dull thud when ripe. For some watermelons, a dull thud may indicate an over-ripe melon.

The best indicator for ripeness for a watermelon is the change in color of the underside of the melon where it comes into contact with the ground. If this ground spot is yellow or a cream-yellow color, the melon is ripe.

Watermelons with brown, withered tendrils

A second indicator for ripeness is the tendrils on the watermelon stem should look brown and withered. The presence of a dead tendril helps to indicate ripeness.

Another indicator for ripeness is the skin color of the watermelon changes from shiny to dull. The skin will also be resistant to penetration by the thumbnail and will be rough to the touch.

Lastly, look for a melon that is nice looking, meaning free of dents, bruises and cuts. Select a heavy melon. Watermelons are made up of mostly water, so an ideal melon should be heavy for its size.

To learn about the nutritious benefits of eating watermelon, check out http://missourifamilies.org/features/nutritionarticles/nut408.htm.

Contributor: Maude Harris, Nutrition and Health Education Specialist, University of Missouri Extension, harrismau@missouri.edu, 573.545.3516

Myth: Acai berries are an antioxidant superfood, so I don’t need any other type of berry in my diet.

Answer: BUSTED!

Antioxidants are good for the body because they inhibit oxidation, which can cause damage to your cells. Some of the symptoms of oxidation include aging, wrinkles, other skin disorders, mental impairments, cancer, coronary artery disease and arthritis, among others.

Fruits and vegetables contain many beneficial antioxidants. Berries are among the best sources for these cancer-fighting phytochemicals. Acai berries get a lot of hype for being a superfood; and they are wonderful! There are many other berries, however, that are also great sources of antioxidants.

One way scientists measure the benefits of an antioxidant-rich food is to measure its Oxygen Radical Absorbance Capacity (ORAC). This is a measure of how well the food absorbs free radicals. Here is a breakdown of common berries and their ORAC load (measured in µmol/g):

• Strawberries: 260
• Boysenberries: 350
• Blackberries: 510
• Cranberries: 520
• Pomegranates: 690
• Red Raspberries: 270-530
• Black Raspberries: 500-1,640
• Blueberries: 320-870
• Acai: 1,840-3,100

As you can see, all of these berries have a high ORAC value and they are all beneficial. However, scientists also say that the ORAC value of foods can be misleading. This is because some antioxidants, like anthocyanins in blueberries, may not be well absorbed by the body. Even though the ORAC value may be very high, your body might not be able to absorb it well, and therefore not receive the expected benefits. Contrarily, some foods are not tested on the ORAC scale, like broccoli, but it contains a powerful antioxidant booster. So, be leery of fad diets and fad foods because often times you can get the same nutrition from other foods without paying the high prices of a fad item. Acai berries are great, but so are many other berries that you can find locally and fresh at a lower cost. Besides, we all know that variety is an important part of our daily diets, so try different kinds of berries, and make your plate colorful!

BONUS TIP:
Check your local Farmer’s Markets for fresh, ripe, in-season berries near you. They are great places to find inexpensive, locally-grown berries.

Visit MissouriFamilies.org for nutrition facts on a variety of berries.

Contributors: Erin Plumberg, KU Medical Center & Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: To protect myself from foodborne illness caused by fresh produce, I can switch to local or organic and I won’t get sick.

Answer: BUSTED!

Any fruit or vegetable (local, organic or conventional) can become unsafe if it comes in contact with disease-causing bacteria on its way to your table. Contamination can be caused by many factors including worker hygiene and sanitation practices during production, harvesting, sorting, packing and transport; the source and quality of water; and solid animal waste from wild, domesticated or farm animals.

People often buy organic or local produce to avoid some pesticides, support smaller farms, and support farming practices that are less harmful to the environment. These are all valid reasons, but several studies have shown organic or local produce won’t necessarily protect you from foodborne illness, a common misconception.

You can take steps to protect yourself from foodborne illness by washing all produce before eating and avoiding cross-contamination by thoroughly washing your hands.

Click here for more information on eating local in Missouri.

Contributor: Mary Wissmann, MS, RD, LD, Nutrition and Health Education Specialist, University of Missouri Extension, WissmannM@missouri.edu, 314-615-2911

Myth: I don’t have to be concerned about foodborne illness when eating fresh produce.

Answer: BUSTED!

Fruits and vegetables are an extremely important part of a healthy diet. Unfortunately, the number of foodborne illness cases involving fruits and vegetables is on the rise. This does not mean that we should be leery of eating fruits and vegetables, but we should take a few simple steps to protect ourselves.

• Purchase produce that is free of bruises or damage.
• When at the grocery store, bag fresh fruits and vegetables separately from animal products.
• Keep fruits and vegetables that will be eaten raw separate from foods such as raw meat, poultry, or seafood, and from kitchen utensils used with those products.
• When preparing fresh produce, begin with clean hands – washing for at least 20 seconds.
• Wash all produce thoroughly under running water before eating, cutting or cooking. Even if you plan to peel the produce before eating, it is still important to wash it first so dirt and bacteria aren’t transferred from the knife into the fruit or vegetable. Scrub firm produce, such as melons and cucumbers, with a clean produce brush.
• Dry produce with a clean towel.

Note: Neither soap nor fruit and vegetable washes are necessary. In fact, detergents can leave residue on the surface of fruit and vegetables that is unsafe for consumption. Clean cold water is all that is needed. Watch the video below from the University of Maine Cooperative Extension for more information about washing fruits and vegetables.


You can also watch the video here: How To: Washing Fruits and Vegetables

For additional information, see Steps to prevent foodborne illness when eating fresh produce on MissouriFamilies.org

Contributor: Mary Wissmann, MS, RD, LD, Nutrition and Health Education Specialist, University of Missouri Extension, WissmannM@missouri.edu, 314-615-2911

Myth: Using a juicing machine is the best way to take in all that fruits and vegetables have to offer.

Answer: BUSTED!

Due to fad diets that require cycles of “juice fasting,” juicing appliances can now be seen in many kitchens nationwide. Although using a juicer does allow for the concentrated consumption of the beneficial nutrients in fruits and vegetables, it leaves out one important component of whole fruits and vegetables: fiber. Fiber is a part of fruits and vegetables that cannot be digested by the human digestive system, allowing it to pass completely through the body. As fiber passes through the body it absorbs water, promoting the movement of material through the digestive system.

There are two types of fiber: insoluble and soluble. Insoluble fiber does not dissolve in water, while soluble fiber does. Both types are found in fruits and vegetables.

Insoluble fiber:

• Speeds up the elimination of waste through the digestive system
• Creates an environment that prevents microorganisms from producing toxic substances in the colon

Soluble fiber:

• May help to reduce cholesterol, specifically LDL (bad cholesterol)
• Regulates sugar absorption, preventing rapid increases in blood sugar levels

Although juicing fruits and vegetables retains most of the nutrients, the added fiber from consuming them whole helps us achieve optimal well-being.

For more information, visit MissouriFamilies.org.

Contributors: Klemens Ast, ARAMARK Dietetic Intern; Denise Schmitz, M.A., R.D., Nutrition and Health Education Specialist, University of Missouri Extension, schmitzda@missouri.edu, 816-482-5850

Myth: I can’t eat fresh fruits and vegetables in the winter.

Answer: BUSTED!

Our choices for fresh fruits and vegetables are more limited in the winter but it is still possible to enjoy them!!

New guidelines from USDA recommend making half your plate fruits and vegetables. Buying fruits and vegetables that are in season will taste better and cost less. Now is the time to try new recipes and sample produce that you haven’t tried before. Here are some fruits and vegetables that taste great in the winter…

Fruits: D’Anjou Pears, Kiwi, Naval Oranges, Red Grapefruit and Tangerines.

Vegetables: Dark Greens, Beets, Broccoli, Butternut Squash, Brussels Sprouts, Cabbage, Carrots, Cauliflower, Parsnips, Sweet Potatoes/Yams and Turnips.

Tips for incorporating more fruits and veggies in your diet during the winter:

• Find new ways to eat root vegetables (potatoes, beets, carrots, turnips, rutabagas and celery root). Root vegetables take on a tender deep flavor when cooked slowly. Add root vegetables to stews, use them as a hearty side dish or shred them to top on a salad.
• Winter greens are known for having a bitter taste but you can balance their flavor with cheese, pine nuts and walnuts.
• Fruits and vegetables are the original fast food. You don’t need a recipe to enjoy them…just wash and go!
• If you miss eating berries in the winter check out the frozen fruit section. Frozen berries, mango and cherries are perfect for making a smoothie, topping on cereal or mixing with other fresh fruit for a fruit salad.

For more ideas, check out the MU Extension publication Seasonal and Simple: A guide for enjoying fresh fruits and vegetables.

Contributors: Mary Keels, Dietetic Intern, MO DHSS & Denise Schmitz, M.A., R.D., Nutrition & Health Education Specialist, University of Missouri Extension, schmitzda@missouri.edu

Myth: Fruit-flavored apples seem like a good way to get my child to eat more fruits.

Answer: BUSTED!

Have you seen these new apples? Yes, you can now buy apples infused with flavors such as bubble gum and grape. Something new to entice children to eat more apples, perhaps. But at about $0.80 to $1.50 per apple you might want to reconsider.

Children tend to like fruits because they are sweet. There are many varieties of apples and some are sweeter than others, so have your children try the different varieties to see if there is one they prefer. But don't get stuck on serving just apples if your children don't like them. There are many other fruits available – pears, oranges, berries, melons. There are also different forms of fruits for your children to eat – fresh, frozen, canned, dried.

If your children don’t like fruits but they eat vegetables with no fuss consider yourself lucky! Fruits and vegetables provide the same vitamins and minerals – they are low in fat and calories and good sources of a variety of nutrients, such as vitamin C and folic acid for good health. Getting your children to enjoy fruits for their natural sweetness as part of a healthy diet may help them ward off heart disease, some cancers, obesity and type 2 diabetes. Here are some tips to entice your kids to eat more fruits:

• Let your kids be “produce pickers.” Let them help pick fruits at the store. The more they are involved in choosing them, the more likely they are to eat them at home.
• Let your children help prepare fruits at home. Same principle as above…if they help prepare them, they are more likely to eat fruits at home.
• Visit your local farmers market with your children. This family activity can help expose them to new fruits. Also look for "you pick it" farms/orchards in your area. In both of these environments, your children can learn about where their food comes from and have fun picking at the same time.
• Make fresh fruits easily available. Leave apples, pears and oranges out on the counter for quick snacks.
• Want to get your kids to go ga-ga over fruits? Prepare a fruit dip. Low-fat vanilla yogurt works great.
• Make a fruit kebob! It’s a great way to hike up the fun quotient. Assemble fruit chunks like apples, pears, oranges and bananas on a skewer. (Little ones may need help doing this.)
• Make food fun and creative. Your children can make fruit pizzas – spread a whole wheat tortilla with low-fat cream cheese or peanut butter, top with sliced fruit and cut into individual servings. Or spread low-fat cream cheese or peanut butter on whole wheat bread and use raisins, apples and other fruits to make funny faces.
• Want to have your children choose fruits? They learn from watching you – eat fruits and your kids will too.

Refer to Getting kids to eat fruits and vegetables on the MissouriFamilies website for more ideas.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: It's hard to eat more fruits and vegetables during the winter.

Answer: BUSTED!

It may seem that the winter isn’t the best time to get more fruits and vegetables each day. After all, winter is the time when we like to eat hearty foods like chili and stew. These hearty winter dishes can actually be great vehicles for getting more fruits and vegetables each day. Here are some ideas:

• In the mood for some warm, fluffy pancakes? Top the pancakes with applesauce instead of syrup.
• Making a hearty chili? Add more vegetables to the recipe. Try pureed pumpkin, either from a can or fresh, for a different taste to your chili.
• Add cooked or pureed pumpkin to a stew or soup as well, to add flavor and make it more hearty.
• Making your own pizza (or ordering one)? Order a veggie pizza or make one at home with red pepper, mushrooms, broccoli and other favorite veggies.
• Making lasagna? Add chopped veggies. You can also add chopped veggies to your favorite pasta sauce.
• Nothing says winter and comfort more than baked apples – a satisfying way to get more fruits.

For more tips about nutrition and health, visit the MissouriFamilies website.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: Now that it’s fall, I have limited options for making salads.

Answer: BUSTED!

Fall is a great time to try new ways to get more fruits and vegetables on your plate. The new USDA symbol, MyPlate, reminds us to make half our plate fruits and vegetables. Fruits or sweet-tasting veggies are a great way to kick up the taste quotient in salads.

Why eat salad? People who eat vegetables as part of a healthy diet have a reduced risk of some chronic diseases like heart disease. Most vegetables (fruits too!) are low in calories and they help ward off cancer because they are loaded with antioxidants – substances in plants that fight off disease and keep you healthy. Vegetables and fruits also have fiber which may reduce your risk of getting heart disease, type 2 diabetes and obesity. When choosing vegetables, go for the dark green, red/orange ones – they are high in vitamins A and C and potassium. Potassium can help you maintain a healthy blood pressure.

Some new salad combinations you might not have tried:

• Dark greens, pears and beets – add a dash of balsamic vinegar and you have a great combination of “bite” that is sweet and tart. Some nuts would add nice crunch to this.
• Dark greens, roasted butternut squash and red pepper – roasting caramelizes the squash adding a nice sweet flavor. Balsamic vinegar really sings with this salad combination.
• Dark greens, whole wheat couscous, onions and roasted butternut squash – add a curry yogurt dressing for a different flavor.

You can add cooked or grilled chicken to any of the salads above to make them more tasty and satisfying.

Find other seasonal fruit and vegetable recipes in MU Extension's Seasonal and Simple guide.

For more info about healthy salads, go to http://missourifamilies.org/features/nutritionarticles/nut227.htm

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: MyPlate says to make half your plate fruits and vegetables but that is too expensive.

Answer: Busted!

There are many reasons to eat more fruits and vegetables. Making half your plate fruits and vegetables doesn’t have to take a big hit on your wallet. It is possible to fit fruits and vegetables into any budget. Here are some low-cost ways to get in your fruits and veggies:

• Use fresh fruits and veggies when in season. In season they are easy to get, taste great and are usually less expensive. Visit your local farmers' markets. Or plant your own garden — you can’t get any fresher than that!
• Fresh fruits and vegetables can spoil quickly, so buy small amounts more often to avoid waste. Seasonal and Simple: A Guide for Enjoying Fresh Fruits and Vegetables is a helpful guide for selecting, storing and preparing fresh fruits and vegetables.
• Ready-to-eat forms (pre-cut, pre-washed) are convenient but usually cost more.
• Use canned or frozen. They may be less expensive than fresh. Store brands can offer savings and are of comparable quality with name brands. Look for fruits canned in 100% fruit juice and lower sodium vegetables.
• Buy in bulk when on sale. A large size bag is often a better buy with fresh fruits and vegetables. Canned or frozen last longer, so you can stock up and store them.
• Plan to make leftovers. Keep a plastic container in the freezer to add leftover vegetables. When it gets full, use it to make vegetable soup.

Visit ChooseMyPlate.gov for more tips on eating fruits and vegetables.

Additional nutrition and health information can be found at MissouriFamilies.org.

Contributor: Karen Sherbondy, MEd, RD, LD, Extension Associate, Nutrition and Exercise Physiology, University of Missouri Extension, 816-655-6227

Myth: It’s so hot I can put fruit in the back of my car window to dry.

Answer: Busted!

Drying is one of the oldest methods of food preservation, and methods for drying foods have become more sophisticated over time. There has been renewed interest in this form of food preservation and people are rediscovering drying foods at home.

Drying removes the water from food, which is how properly dried and stored foods last for so long. Microorganisms that cause food to spoil can’t survive with less moisture.

Drying doesn’t improve the quality of fruits or vegetables, so it is important to choose produce of high quality and at the desired stage of ripeness. Most fruits need pre-treatment before drying to reduce vitamin loss, flavor loss, browning and deterioration during storage.

Foods can be dried in the sun or in a solar dryer, but using an oven or electric dehydrator is more reliable than depending on the weather. Temperatures and humidity levels can be unpredictable, so food may sour or mold before drying is completed.

An electric dehydrator uses warm air and good air circulation to remove moisture from food. A drying temperature of 140 degrees F is recommended and drying times vary from a few hours to a full day. Times depend on the moisture content, amount of food, room temperature and humidity.

The temperature in the back car window on a hot summer day can far exceed the recommended drying temperature and there certainly isn’t good air circulation that is needed for proper drying. You may end up with cooked fruit, not dried fruit. If the food cooks on the outside and moisture can’t escape, the food can mold.

Remember that drying is a form of food preservation. As with any food preservation method, safe practices are the key. See Quality for Keeps: How to Dry Foods at Home for more information.

Visit the MissouriFamilies website for more information about nutrition and food preservation.

Contributor: Karen Sherbondy, MEd, RD, LD, Extension Associate, Nutrition and Exercise Physiology, University of Missouri Extension, 816-655-6227