• The mangosteen was considered so rare, Queen Victoria offered a reward to anyone that brought her the fruit.
• The rind is the reddish inner that is eaten not the white seed in the center. However, you will notice that the white center takes up much of the area inside the fruit.
• Mangosteens are rare in the U.S. but sometimes can be found at Asian markets.
• Mangosteen juice has been imported into the United States since 2007, before that there was a ban on importing this fruit.
• As a dessert, the Mangosteen has been used in France as an eloquent dish known as Clafouti which is a cloudlike custard made with the fresh fruit.

If you are lucky enough to come across a Mangosteen and would like to know more about ti and how to use one please visit: www.mangosteen.com

Assistance Provided by: Christina Wolfe

Why They’re Good For You

• Heart Health.  With an average banana containing almost 500 mg of potassium, bananas are a great source of this vital mineral!  High sodium intakes can increase blood pressure, and with only 1 mg of sodium, bananas are good at helping to regulate high blood pressure.  Sodium and potassium work together in the body to manage blood pressure, so a balance of these two minerals is vital to proper functioning.
• Exercise Fuel.  Grabbing a banana pre-workout is often a favorite form of fuel, as it has provides just enough energy to get the body moving in the morning.  Potassium is also involved in muscle functioning, so bananas may help to prevent cramps post-workout.
• Digestion Soother.  If you’ve ever had any digestive issues (especially diarrhea), you may have heard of the B.R.A.T. diet.  Bananas are a key part of this diet, along with rice, applesauce, and toast, which is designed to calm down diarrhea by acting as binders in the body.

Fun Ways to Include Bananas In Your Diet

• Buy a couple of bunches of ripe bananas, peel and slice into chunks and freeze for quick smoothies later
• Bananas ripening faster than you can eat them?   Mash them and make banana muffins, breads, or even cookies!
• Frozen banana chunks, on their own, can be blended together for a version of ice cream “soft-serve”! (Powerful blenders are required for this – try the link on the left side of this page to check out the VitaMix – I’ve got one at home!)
• Use bananas as the base for a fun yogurt “sundae” : Slice a banana lengthwise and place in a dish, layer plain or vanilla Greek yogurt over top, along with fresh berries, mini chocolate chips, and chopped almonds!

Peanut Butter-Banana Smoothie

• 1 cup of milk (organic cow’s, almond, or hemp)
• 1 frozen banana, sliced into chunks
• 1 tbsp natural peanut butter
• 1 scoop protein powder (optional)
• 1 teaspoon vanilla extract
• ¼ cup old-fashioned oats

Toss the first 5 ingredients in a blender and blend until smooth.  Add the oats and pulse for a few times until the oats are broken down.  Pour into a large glass or travel mug and enjoy!

Assistance provided by Megan Skinner

Whether you are using fresh or dried parsley, here are some of my favorite (and easy) ways to add it into your cooking.

4 Ways to Get Your PARSLEY On…

1. Oven-baked seasoned fries. Try tossing potato wedges in olive oil then seasoning with garlic powder, onion powder, parmesan cheese, dried parsley and chilli powder before popping in the oven for a healthier alternative of deep-fries french fries!
2. Garnish soups, baked/mashed potatoes and pasta. Sprinkle some dried parsley on any one of your favorite dishes to please the eyes!
3. Parsley Pesto. Combine fresh parsley, olive oil, salt and some parmesan cheese in a blender and use this pesto on tops of sandwiches, salads, etc.
4. Lemon Parsley Chicken. Marinate chicken breasts in some olive oil, parsley and lemon and bake in the oven for a simple, healthy dinner idea!

It’s so easy to add herbs/spices into your every day cooking. With just one dash, sprinkle, spoonful…you get all the antioxidant benefits your body needs to fight away free radicals. Keep in mind that when using in recipes, 1 tablespoon of a dried herb is equal to 3 tablespoons fresh! Which ever one you decide to choose, always remember why you’re using them in the first place.

Have you tried any of the above? What are some of your favorite ways to use parsley?

Research assistance provided by Monica Lobo, RD.

They’re all going meatless on Mondays!

Meatless Monday is a non-profit initiative, in association with the John Hopkins Bloomberg School of Public Health, which encourages people to have one meat-free day a week.

Did you know . . .

-our modern food system contributes approximately 1/3 of all greenhouse gases to the atmosphere?
-our diets are bigger offenders to our carbon footprint than gas-guzzling cars?
-the climate cost of food production is worse than the distance traveled for food transportation?
-that reducing your meat intake also reduces your risk of preventable diseases such as cancer, diabetes, and heart disease?
-that eating less meat can improve the quality of your diet and help you maintain a healthy weight? Plant-based foods are full of fiber, which helps to keep you full so you’ll consume fewer calories throughout the day. Beans and legumes are also full of protein, without the saturated fat and cholesterol found in meat.
-that the meat industry produces 1/5 of manmade greenhouse gas emissions?
-that 1,800 to 2,500 gallons of water are needed to produce just one pound of beef?

In other words, cutting meat out of your diet just once a week will improve both your health and the health of the environment!

Now I know you’re just about sold, but maybe you’re wondering how to replace the meat in your Monday diet with other protein sources. Here are some ideas:

Breakfast: oatmeal with honey and slivered almonds, fruit salad, and a hardboiled egg.
Lunch: Hummus, sundried tomatoes, romaine lettuce, red onion, and yellow bell pepper on multigrain bread with tomato soups on the side.
Snack: apple with peanut butter
Dinner: whole wheat linguine tossed in olive oil, garlic, and lemon juice with spinach, yellow squash, and navy beans.
Dessert: mango sorbet

For a bonus meatless recipe try my family’s favorite spinach lasagna.

I want to hear from YOU! Leave a comment on this post with your favorite meatless meal.