EDIBLES
Dishing out the facts on good eats
(Family Features) For those seeking to be more health-conscious, the idea of eating nutritiously seems simple. However, understanding what’s truly “good for you” can sometimes be confusing.
In honor of National Nutrition Month and Healthy Fats Day in March, Avocados From Mexico is sharing how avocados – a super good food and source of good fats and several vitamins – make everything better. Avocados From Mexico conducted a survey and found that while 76% of respondents believe fat is an essential component of a healthy diet, less than one-third are confident they know why it’s important to have “good fats” in their diets.
For starters, according to the survey, nearly half of Americans didn’t realize foods with good fats, like avocados, can help with weight management. However, monounsaturated and polyunsaturated fats found in avocados can lower the risk of becoming overweight, according to research published in “Nutrients.”
“Most people are aware of the Mediterranean Diet, but nearly half (40%) of survey respondents didn’t realize that this eating pattern does not limit fat coming from plantsources like avocados,” said nutrition expert and registered dietitianBarbara Ruhs. “These types of unsaturated good fats are also recommended by the American Heart Association for heart health. Eating avocados in place of foods containing saturated fat is an easy and delicious way to approach healthy eating.”
Virtually the only fresh fruit with good fats, avocados can help people meet both good fat and fruit and vegetable recommendations in the same bite with approximately 6 grams of good fats per serving (one-third of a medium avocado). They are nutrient-dense, making avocados a superfood with super benefits. Avocados are also free of cholesterol and sodium and have nearly 20 vitamins and minerals.
Another finding from the survey is that while people believe fat is essential to a healthy diet, one-third of survey respondents believe saturated and trans fats are associated with health benefits, indicating confusion about the various types of fats. Many Americans need to balance their overall fat intake by reducing “bad” or saturated fat intake and increasing “good” or unsaturated (monounsaturated and polyunsaturated) fat intake. Replacing saturated fats with unsaturated fats can help reduce LDL, or bad cholesterol levels.
Dietary fat helps the body absorb vitamins A, D, E, and K. These vitamins are fat soluble, which means they can only be absorbed by the body with the help of fats. Per one-third of a medium avocado (50 grams), avocados contribute 6 grams of unsaturated fats, which are known to be essential for normal growth and development of the central nervous system and brain.
Make good fats a part of your next trip to the grocery store with this avocado-inspired Harvest Bowl Salad with Balsamic Vinaigrette certified by the American Heart Association.
To find more nutritional facts and figures, along with recipes featuring the superfood, visit AvocadosFromMexico.com.

Harvest Bowl Salad with Balsamic Vinaigrette
Servings: 8
Balsamic Vinaigrette:
- 1/2 Avocado From Mexico, diced
- 1 tablespoon avocado oil
- 2 tablespoons shallots, minced
- 1 tablespoon Dijon mustard
- 3 tablespoons white balsamic vinegar
- 1 tablespoon honey
- 3 tablespoons water
Salad:
- 2 Avocados From Mexico, diced
- 2 sweet potatoes, roasted and diced
- 2 cups quinoa, cooked
- 2 cups arugula
- 2 cups kale
- 1 cup Brussels sprouts petals, roasted
- 2 Honeycrisp apples, diced
- 2 tablespoons roasted pecans, unsalted
- 2 tablespoons roasted pepitas, unsalted
- 2 tablespoons dried cranberries
- To make balsamic vinaigrette: In food processor, process avocado, avocado oil, shallots, Dijon mustard, balsamic vinegar, honey and water to smooth consistency. Set aside.
- To make salad: In large bowl, combine avocados, sweet potatoes, quinoa, arugula, kale, Brussels sprouts petals, apples, pecans, pepitas and dried cranberries. Pour balsamic vinaigrette over salad mixture.
- Toss salad to coat. Keep refrigerated until ready to serve.
Nutritional information per serving: 390 calories; 16 g total fat; 0 g saturated fat; 0 g cholesterol; 370 mg sodium; 55 g total carbohydrates; 11 g dietary fiber; 12 g sugar; 15 g protein.
SOURCE:
Avocados From Mexico
EDIBLES
Living allergic in a food-centered world
Food is supposed to bring people together.
It sits at the center of our holidays, church potlucks, birthday parties, first dates, family reunions and late-night kitchen conversations. In Texas especially, I feel like feeding people is one of the purest forms of love we know. We celebrate with casseroles, comfort with pies, and gather around smoked meats and shared desserts.
Food is hospitality. Food is belonging.
But for some people, food is also calculation.
Before the appetizers even arrive, some of us are already scanning ingredients, evaluating risk, rehearsing questions, and trying to determine whether asking those questions is about to make everyone at the table uncomfortable.
Read the full feature in On The Table in your Thursday Bowie News.
EDIBLES
Go green with fresh spring salad
(Feature Impact) While most people think of dirty kitchens, cramped closets and grimy garages when they hear “spring cleaning,” the popular phrase can apply to your menu, too. Refresh your family’s regular dining routines with fresh ingredients that call to mind the flavors of the season.
When it’s time to put the slow cooker away, consider this Spring Greens Salad with Mozzarella. Paired with an easy homemade lemon vinaigrette, it’s a delicious way to swap out heavier meals for a lighter lunch.
To find more springtime solutions, visit Culinary.net.

Spring Greens Salad with Mozzarella
Recipe adapted from Organic Authority
Servings: 4
- 4 cups baby arugula or spring mix
- 1/2 cup cubed mozzarella cheese
- 1 tablespoon lemon zest
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon fresh lemon juice
- sea salt, to taste
- freshly ground black pepper, to taste
- halved cherry tomatoes (optional)
- In large mixing bowl, combine arugula or spring mix, mozzarella and lemon zest; set aside.
- In small bowl, whisk olive oil and lemon juice vigorously with fork until smooth. Season with salt and pepper, to taste.
- Pour vinaigrette over greens; toss gently to coat. Top with halved cherry tomatoes, if desired.
Photo courtesy of Unsplash
SOURCE:
EDIBLES
Snack brighter: Fresh, flavorful nibbles
(Feature Impact) When it comes to snacking, ease is often at the top of the wish list. Not far behind, however, are fresh flavors and real ingredients.
That’s where NatureSweet shines by adding a little color to snack plates with its tomatoes, cucumbers and peppers. Fair Trade and B Corp-certified, the produce company is widely recognized for meeting the highest standards of social and environmental performance, supporting agricultural workers and making a positive impact.
That commitment and the belief that “the more you put into something, the more you get out” shows up in flavorful recipes like these Caprese Skewers. Coated in a flavorful, fresh balsamic glaze, these light, colorful snacks make everything from after-school bites to weekend entertaining more fun.
Perfectly paired with fresh basil leaves and mozzarella, the star is Constellation tomatoes – a blended, balanced mix of classic cherry tomatoes, sweet yellow tomatoes, mini-heirloom tomatoes and orange cherry tomatoes. Easy to enjoy as a standalone sweet-and-healthy snack or as a palette-pleasing ingredient in a variety of recipes, it’s truly a tomato for every occasion.
Or if you prefer savory, hearty snacks, these Bruschetta Bagels are packed with flavor. Homemade bagels are topped with juicy Glorys cherry tomatoes – perfect for grilling, sauteing, roasting, baking or simply snacking – creamy goat cheese and a splash of balsamic to create a bite that feels indulgent but is packed with fresh ingredients.
Find more fresh recipe inspiration at NatureSweet.com.

Caprese Skewers
Recipe courtesy of The Produce Moms
Prep time: 15 minutes
Yield: 12 skewers
- 2 tablespoons extra-virgin olive oil
- 1 teaspoon Italian seasoning
- 1/3 teaspoon cracked red pepper flakes
- 1/8 teaspoon garlic powder
- 1/8 teaspoon kosher salt
- 12 mozzarella balls, drained and patted dry
- 24 ounces NatureSweet Constellation tomatoes
- 24 small fresh basil leaves
- 1/4 cup balsamic glaze (optional)
- In small bowl, whisk olive oil, Italian seasoning, cracked red pepper flakes, garlic powder and salt.
- Add mozzarella balls. Gently toss to coat. For best flavor, marinate in fridge overnight.
- To assemble skewers: Thread tomato, folded basil leaf, marinated mozzarella ball, another folded basil leaf and another tomato. Repeat to make 12 skewers.
- Place on serving platter. If desired, drizzle balsamic glaze over skewers on serving platter.

Bruschetta Bagels
Prep time: 1 hour, 20 minutes
Yield: 8 bagels
Bagels:
- 1 packet dry yeast
- 1 tablespoon sugar
- 1 1/4 cups lukewarm water, divided
- 3 1/2 cups flour
- 1 teaspoon salt
- sesame seeds
Bruschetta:
- 2 cups NatureSweet Glorys cherry tomatoes
- 1/4 cup olive oil
- 2 cloves garlic
- 1/2 cup basil
Topping:
- 1 cup goat cheese
- 1/4 cup balsamic vinegar
- salt, to taste
- pepper, to taste
- To make bagels: In bowl, mix yeast, sugar and 1/2 cup lukewarm water; let rest 5 minutes.
- In separate large bowl, place flour and add yeast mixture, remaining lukewarm water and salt. Mix thoroughly with hands until homogenous mixture is obtained. Transfer to greased bowl, cover with plastic wrap and let rise 1 hour.
- Once dough rises, place on flat surface and divide into eight equal parts. Form small dough balls and, using finger, make hole in center of each to form bagels. Place on baking sheet, cover with kitchen towel and let rise 15 minutes.
- Preheat oven to 390 F.
- In pot of hot water over medium heat, cook each bagel 5 seconds, making sure they do not stick to each other. Remove from water and drain thoroughly. Place on parchment paper-lined plate, sprinkle with sesame seeds and bake 25 minutes.
- To make bruschetta: On cutting board, use knife to cut tomatoes in half. Transfer to bowl; add olive oil, garlic and basil then mix. Set aside.
- To make topping and serve: Cut bagels in half, place on cutting board and use knife to spread goat cheese on each bagel half. Add bruschetta and drops of balsamic vinegar then sprinkle with salt and pepper, to taste.
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