| Berries (Serving with Savory Foods) | Berries are an easy fruit to add to cereal, yogurt, smoothies, ice cream, or to eat plain for dessert. They don't require peeling or seeding, just a quick rinse and a pat dry before you toss them into your breakfast or dessert bowl. But most berries also pair well with certain savory dishes. So this summer, when bowls full of berries on the kitchen counter are begging to be eaten, try them alongside meat or fish, in salads, pureed and spread on sandwiches, or paired with cheese for a sweet-savory match. A few ideas: Balsamic vinegar and strawberries are a fantastic match. Slice strawberries into a green salad and toss with almonds, goat cheese, and Balsamic vinaigrette. Simmer blueberries with a splash of vinegar, a bit of honey, fresh ginger, and salt and pepper to make a quick compote. Serve over grilled swordfish steaks. Prepare raspberries the same way and serve on chicken sandwiches with lettuce and sweet onion.
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| Bluefish | Because of their long trip up the Atlantic coast, bluefish have muscular, firm and often oily flesh. Bluefish can live for up to 12 years, but many prefer them when they're young, when the meat is more tender and the flavor more subtle. If they're not immediately dressed and fileted after being caught, the oil will seep through the flesh and a "fishy" flavor will announce itself. When they're properly attended to, bluefish have an assertive flavor that shifts a bit depending on what they eat. The only member of the pamatamus saltatrix family, these ocean predators chase smaller fish up the coast. Their diet can include herring and mackerel. Filled with omega-3 fatty acids, the robust, meaty tasting fish pairs well with other strong flavors. |
| Broccoli | Broccoli ranks high in heart health because just one serving - equal to one medium stalk - is a top vegetable source of folate, fiber and vitamin C, a good source of potassium and vitamin B6, and has packed with disease-fighting phytonutrients. Studies show that folate and vitamin B6 help reduce the levels of homocysteine, an amino acid which, at high levels, can lead to artery blockage. What's more, one major health study found that folate and vitamin B6 offered more protection when consumed together than separately. Research shows potassium plays a role in regulating blood pressure levels, and fiber reduces levels of LDL "bad" cholesterol, while vitamin C may prevent its oxidation. In addition, emerging evidence suggests that the phytonutrient "glucoraphanin" found in broccoli may reduce the risk of high blood pressure, cardiovascular disease and stroke. |
| Brown Rice | Like all whole grains, brown rice is composed of three elements: the bran, the germ, and the endosperm. The bran in brown rice contains the fiber that's long been associated with heart health. The germ is thought to contain beneficial vitamins and minerals, like B vitamins and magnesium. Brown rice has fewer calories per ounce than milled white rice, no cholesterol and very little fat. Because of the fiber levels, brown rice also breaks down much more slowly than white. This steady release of energy into the bloodstream helps regulate blood sugar and makes you feel fuller, longer. |
| Brussels Sprouts | Relatives to cabbage and other crucifers like broccoli and kale, Brussels sprouts look like little cabbage heads. The sprouts, which grow on tall stalks, are between 3/4"-2" in diameter. They are available in supermarkets from early fall through the winter. A good source of vitamins A and C, as well as valuable antioxidants, brussels sprouts are an often underappreciated veggie. They can be roasted or steamed, blanched or sauteed. Like other cruciferous vegetables, overcooking Brussels sprouts turns them to mush and gives them an unpleasant odor. |
