Your extension connection to nutrition and fitness

Makes 3 one-cup servings

Ingredients2 tablespoons vinegar1 tablespoon vegetable oil1 tablespoon mustard (Dijon or other)1 teaspoon garlic powder½ teaspoon dried oregano½ teaspoon dried basil1⁄8 teaspoon nutmeg (optional)2 cups spinach (washed), (more if you like)1 15-ounce can black beans (unsalted or drain and rinse)2 tomatoes (chopped)1 red onion (small, chopped)

Directions1. In a large bowl, combine vinegar, oil, mustard, garlic, oregano, basil, and nutmeg.2. Wash, drain, and chop spinach.3. Add spinach, black beans, tomatoes, and onions to vinegar and oil. Toss well and serve.Source: Connecticut Food Policy Council, Farm Fresh Summertime Recipes

Other options: • Top your salad with other vegetables (cucumbers, mushrooms, peppers, yellow squash, red onions, zucchini, etc.).• Add cooked chicken, egg, or tuna for more protein.• Add cubes of cheddar, Swiss, or smoked Gouda cheese.• Fruit makes a great addition—try dried fruit (cranberries, raisins, cherries, apricots) or fresh berries in season.

Nutrient information per serving 284 calories, 5 g total fat (less than 1 g saturated fat), 201 mg sodium, 51 g carbohy-drates, 10 g dietary fiber, 10 g protein

Healthy People. Environments. Economies.

Fruits and Vegetables: Nature’s Cancer Prevention What is known about cancer prevention is still evolving, but we do know that chances of developing cancer are affected by the lifestyle choices we make. Some simple changes can make a big difference – such as eating a healthy diet and getting regular screenings.

The American Institute for Cancer Research (AICR) recommends we fill at least two-thirds of our plates with vegetables, fruits, whole grains, and beans. Research shows that vegetables and fruits likely protect against a range of cancers.

Vegetables and fruits may protect against cancer because they contain vitamins, minerals, and phytochemicals. Vitamins and minerals help strengthen our immune system. Phytochemicals (a.k.a. antioxidants) protect cells in the body from damage that can lead to cancer. Typically, phytochemicals are found in the pigment, which is why eating a variety of colorful fruits and vegetables is important.

Enjoy vegetables and fruits with less sugar and salt—season with herbs and spices. Herbs (leaves of low-growing shrubs) and spices (come from the bark, root, buds, seeds, berry, or fruit of tropical plants and trees) are recommended in place of table salt. The key is understanding how and when to use them.

Each spice or herb has a distinctive flavor, but certain spices and herbs can be grouped together according to a type of flavor: • Strong or dominant—Includes bay leaf, cardamom, curry, ginger, pepper, mustard, rosemary, sage. • Medium—Includes basil, celery seeds and leaves, cumin, dill, fennel, tarragon, garlic, marjoram, mint, oregano, savory, thyme, turmeric. Use in moderate amounts (1 to 2 teaspoons for 6 servings).• Delicate—Includes chervil, chives, parsley. May be used in large quantities and combined with most other herbs and spices.• Sweet—Includes cinnamon, cloves, allspice, ginger, cardamom, anise, fennel, mint. Combined in sweet dishes, these may let you reduce sugar.• Savory—Includes oregano, tarragon, chives, dill.• Peppery—Includes red pepper, mustard, black pepper, paprika. Use with care because their flavors stand out (approximately 1 teaspoon for 6 servings).

Can I substitute fresh for dry herbs and spices?To substitute fresh for dry or vice versa follow the suggestions below:• ¼ teaspoon powdered = ¼ to 1 teaspoon dried crumbled = 2 to 3 teaspoon fresh • Chop fresh herbs fine to allow for more flavor to be released. Source: University of Delaware College of Agriculture and Natural Resources

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…and justice for allThe U.S. Department of Agriculture (USDA) prohibits discrimination in all its programs and activities on the basis of race, color, national origin, age, disability, and where applicable, sex, marital status, familial status, parental status, religion, sexual orientation, genetic information, political beliefs, reprisal, or because all or part of an individual’s income is de-rived from any public assistance program. (Not all prohibited bases apply to all programs.) Persons with disabilities who require alternative means for communication of program information (Braille, large print, audiotape, etc.) should contact USDA’s TARGET Center at 202-720-2600 (voice and TDD). To file a complaint of discrimination, write to USDA, Director, Office of Civil Rights, 1400 Independence Avenue SW, Washington, DC 20250-9410, or call 800-795-3272 (voice) or 202-720-6382 (TDD). USDA is an equal opportunity provider and employer.

Issued in furtherance of Cooperative Extension work, Acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture. Cathann A. Kress, director, Cooperative Extension Service, Iowa State University of Science and Technology, Ames, Iowa.

PM 2099GG June 2013

www.extension.iastate.edu

If you are cooking: Try flavoring it with:Asparagus Caraway, mustard, nutmeg, tarragonBeets Bay leaf, caraway, cloves, gingerBerries Cinnamon, cloves, nutmeg, vanillaBroccoli Mustard, nutmeg, oregano, tarragonCabbage Caraway, celery seed, cumin, curry, fennelCarrots Cinnamon, cloves, dill, ginger, marjoramCauliflower Cayenne, celery seed, chili powder, nutmegCorn Celery seed, cumin, curry powder, onion, parsleyCucumbers Chives, dill, garlic, mint, parsley, vinegarGreen Beans Dill, curry powder, oregano, tarragon, thymeGreens Onion, pepperMelons Cardamom, ginger, mint, pepperPeaches Cinnamon, cloves, ginger, nutmegPears Anise, cinnamon, mint, nutmegPeas Dill, mint, oregano, parsley, rosemary, sageRhubarb Cinnamon, ginger, nutmeg, vanillaSpinach Cinnamon, mint, nutmeg, oregano, sage, thyme Summer Squash Cloves, curry powder, nutmeg, rosemary, sageTomatoes Basil, bay leaf, dill, onion, oregano, parsley

How long should I keep spices and herbs?As a general rule, keep herbs or ground spices for 1 year; keep whole spices 2 years. • Buy a smaller container until you know how fast you’ll use a spice or herb. If it smells strong and flavorful, it’s probably still potent.• Rub a small amount of an herb or ground spice in your hand. If the aroma is fresh, rich, and immediate, it can still flavor foods.• Check a whole spice—such as a clove or cinnamon stick—by breaking, crushing, or scraping it before smelling it. Avoid smelling pepper or chili powder as they can irritate your nose.• Label date of purchase on container with a permanent marking pen and store away from any sources of heat (e.g., oven, stove top) to maintain their quality.

Gardening Counts as Physical ActivityGardening is a great way not only to enjoy some fresh air and grow your own vege-tables and fruits, but also to get some exercise. Gardening activities—such as pulling weeds, removing rocks, trimming shrubs, digging, planting, and raking—require you to expend energy (burn calories). Physical activity can help strengthen bones and joints, lower blood pressure, and help manage stress. Gardening is a fun, creative, and healthy activity with positive health benefits.

Activity Energy Expenditure (30 minutes for 150 lb person) (kcal)Digging/pulling weeds, removing rocks 200-250 kcalTrimming trees and shrubs 150-170 kcalMowing (using push reel mowers) 200-230 kcalRaking 120-150 kcalWalking (slow to fast) 150-230 kcal

Want to grow your own vegetables or herbs? Check out the many helpful publications at the ISU Extension and Outreach website: https://store.extension.iastate.edu/ProductList.aspx?CategoryID=55

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June is fresh fruit and vegetable month—June is a good time to think about growing and eating more fruits and veggies for their delicious flavors as well as health benefits.