ONIONS, TYPES & NUTRITIONAL BENEFITS

Ever wondered why some recipes call for a particular kind of onion and whether another can be substituted in its place? We certainly have.

All these onions vary slightly in flavor, texture, and color, but can usually be substituted for one another. In terms of cooking, they will all behave the same in the pan.

When buying onions, go for ones that feel heavy in your hand and firm. Avoid soft onions or ones that have a sharp oniony odor before peeling. These are indications that the onion is old. Except for sweet onions, all these onions can be stored for several weeks in a cool, dark pantry or cupboard.

Yellow Onions - We consider this the all-purpose onion, and personally, it's the one we use most often. Yellow onions have a nice balance of astringency and sweet in their flavor, becoming sweeter the longer they cook. They are usually fist-sized with fairly a fairly tough outer skin and meaty layers. Spanish onions are a particular kind of yellow onion and we find them to be slightly sweeter and more delicate in flavor.

White Onions - These onions tend to have a sharper and more pungent flavor than yellow onions. They also tend to be more tender and have a thinner, more papery skin. They can be cooked just like yellow onions, but we also like them minced and added to raw salsas 

Sweet Onions - Walla Walla and Vidalia are the most common kinds of sweet onions. These onions lack the sharp, astringent taste of other onions and really do taste sweet. They are fantastic thinly sliced and served in salads or on top of sandwiches. They can range in color from white to yellow and often have a flattened or squashed appearance. Sweet onions tend to be more perishable and should be store in the refrigerator.

Red Onions - With their deep purple outer skin and reddish flesh, these are really the odd-guys out in the onion family. They are fairly similar to yellow onions in flavor, though their layers are slightly less tender and meaty. Red onions are most often used in salads, salsas, and other raw preparations for their color and relatively mild flavor. The lovely red color becomes washed out during cooking. If you find their flavor to astringent for eating raw, try soaking them in water before serving.

Nutrients in
Onions
1.00 cup raw (160.00 grams)

Nutrient%Daily Value

 vitamin C19.7%

 fiber10.8%

 molybdenum10.6%

 manganese10.5%

 vitamin B69.5%

 folate7.6%

 potassium6.6%

 tryptophan6.2%

Calories (64)3%

At CHIF, we grow all kind of Onions... Visit us today and make your order.

Vegetables That Can Help You Lose Weight

Obesity is a very serious matter and it affects millions of people worldwide. Only in the United States alone, overweight people spend billions of dollars a year on weight loss supplements and products, when they can shed pounds by making some simple, healthy and efficient diet changes. Some foods are known to speed up the weight loss process by boosting your metabolism and turning your body into a machine that burns fat for energy. Often referred to as “superfoods” given their numerous health benefits, these delicious foods are your best allies in your fight against extra pounds. Here you will find the foods that help you lose weight quickly, naturally and effortlessly;

1. Green Tea

Green tea has been used for centuries, not only for its natural slimming effect but for the high amounts of antioxidants known as “catechins”. As a matter of fact, the catechins are the active ingredients that stimulate fat burning and weight loss. One cup of green tea per day will help you lower your body mass index, but this is not all: if consumed regularly, green tea also lowers the levels of bad cholesterol, it balances the blood sugar levels (thus being ideal for diabetes sufferers) and it dramatically lowers the risk for heart disease

2. Grapefruits

Grapefruits are delicious and they are certainly a great addition to every weight loss diet, given the fact that they contain nutrients which simply force your body to convert calories into energy, rather than to store them as fat. No matter if you eat the grapefruit raw or you squeeze it into a delicious and nutritious juice, half a grapefruit a day will keep the doctor away and the extra pounds as well

3. Hot Red Pepper

The hot red pepper is certainly a spicy addition to many dishes, but few people know that spicy chili can have a significant impact on your weight. Consuming red pepper regularly will suppress your appetite and make you feel full for several hours, which means that you will reduce the number of calories you consume daily. The secret lies in the high content of capsaicin, a compound typical to red pepper that reduces hunger and prevents cravings. In addition to this, hot red pepper has several other health benefits that should not be ignored either: red pepper flakes act as natural anti-inflammatories and they are also known to reduce the risk for blood clots.

5. Lettuce

If you are on a weight loss diet, then you surely known that lowering your daily caloric intake is a vital factor in your battle against obesity.
Lettuce has less than 70 calories per pound, therefore it is by far one of the healthies and diet-friendly foods available, not to mention that it contains high amounts of manganese, folic acid and Vitamin B, all of them being essential for your immune system. Dark green lettuce is the best, especially when combined with vinaigrette and low-calorie cheese for added taste.

6. Cabbage

Cabbage can easily be turned into a culinary delight, as long as you know how to cook it. This leafy veggie is extremely rich in antioxidants and vitamin C, therefore it boosts your immune system and it also slows down the aging process. You can make a cabbage salad with vinaigrette or a delicious cabbage soup, the latter being known to help you lose weight and to lower your risk for diabetes. Cabbage and vinegar are two powerful weapons against extra pounds, so imagine what these two ingredients would do for your waistline if you combined them! Besides, cabbage also contains a compound known as sulphoraphane which is known for its anti-cancer properties.

7. Pears
We all know that fruits and veggies are great for our health, but how many of us knew that pears can actually help us lose weight given their high fiber content? As a matter of fact, one medium-sized pear contains no less than six grams of fiber, twice as more than an apple which was initially believed to be the no. 1 weight loss fruit. One or two small pears a day will help you prevent hunger and cravings, and you should lose several pounds throughout the next three months if you stick to this regimen.

To summarize, you can easily lose weight without having to resort to pills or spend a fortune on supplements, as the weight loss secret lies in our diet. The foods mentioned above have been scientifically proven to support your weight loss efforts.

At CHIF, we grow all kind of lettuce; Romain, Iceberg; Cabbage, Chinese Cabbage... Visit us today and make your order.

THE WATERMELON WONDER

One of the myths children are often told is that when they eat watermelon seeds(or seeds from any other fruits) such fruits would grow in their stomach. However, recent researches have shown that the entire watermelon can be consumed, including flesh, seeds and rind. 

The seeds have in fact been found to have nutritional values.The watermelon  is a fruit with widespread appeal. As with most fruits, its seed are almost always discarded and not eaten. But, that is now a thing of the past in some part of the world. 

In Asia and middle Eastern countries, watermelon seeds are collected and roasted so they can be served as snacks, In Nigeria, watermelon seeds are used in certain soups. 

Watermelon seeds have their own nutritional makeup, including proteins, fats, iron and other nutrients. Watermelon seeds are also a source of calories. For instance, in one cup (108g) of watermelon seeds, there are about 602 calories. Contrasted with one cup of brown rice, which contain only 216 calories, watermelon seeds are relatively high in the number of calories per gram or per cup. Out of the nine essential amino acids, watermelon seeds protein ranks highly in all but one- LYSINE.

Because of their sizes and hard outer coating, watermelon seeds, if not chewed or otherwise broken down  before swallowing, can easily pass through a person's digestive tract undigested. if this happens are  absorbed into the body. Therefore, watermelon seeds should be chewed before swallowing if its nutritional contentment is desired.

AN EXTRACT FROM HEALTHX+ra, TELL MAGAZINE AUGUST 19, 2013. PAGE 7.

What are in the Vegetables? And, Where are the Vegetables?

Fruits and vegetables are sources of many vitamins, minerals and other natural substances that may help protect you from chronic diseases. Some of these nutrients may also be found in other foods. Eating a balanced diet and making other lifestyle changes are key to maintaining your body's good health.

Eating fruits and vegetables of different colors gives your body a wide range of valuable nutrients, like fiber, folate, potassium, and vitamins A and C. Some examples include; carrots, Beef tomatoes, Beet Root, Broccoli, Spinach, Coloured peppers, Irish and Sweet potatoes, Coco-yam  French Beans, Sweet Corn, Plums Tomatoes, Watermelon, Onions etc

Fiber
Diets rich in dietary fiber have been shown to have a number of beneficial effects including decreased risk of coronary artery disease.	Excellent vegetable sources:  navy beans, kidney beans, black beans, pinto beans, lima beans, white beans, soybeans, split peas, chick peas, black eyed peas, lentils, artichokes

Folate*
Healthful diets with adequate folate may reduce a woman's risk of having a child with a brain or spinal cord defect.	Excellent vegetable sources:  black eyed peas, cooked spinach, great northern beans, asparagus

Potassium
Diets rich in potassium may help to maintain a healthy blood pressure.	Good fruit and vegetable sources:  sweet potatoes, tomato paste, tomato puree, beet greens, white potatoes, white beans, lima beans, cooked greens, carrot juice, prune juice

Vitamin A
Vitamin A keeps eyes and skin healthy and helps to protect against infections.	Excellent fruit and vegetable sources:  sweet potatoes, pumpkin, carrots, spinach, turnip greens, mustard greens, kale, collard greens, winter squash, cantaloupe, red peppers, Chinese cabbage

Vitamin C
Vitamin C helps heal cuts and wounds and keep teeth and gums healthy.	Excellent fruit and vegetable sources:  red and green peppers, kiwi, strawberries, sweet potatoes, kale, cantaloupe, broccoli, pineapple, Brussels sprouts, oranges, mangoes, tomato juice, cauliflower

#Folate are forms of a water-soluble B vitamin. Folate occurs naturally in food.

#@ CHIF, The vegetables which are produced under hygienic greenhouse operation, We also have many spices and herbs which we can also make available for you; Curry leaf, Thyme, Mint, Rosemary, Lemonbalm, Sweet basil, Tarragon, Dill, Raddish Sweet marjoram etc We have a reputation, supplying fresh and timely is our mandate. Visit us today and make your order!!!

Passion Fruit & Its Nutritional Facts

Pleasantly sweet and tart, passion fruit or granadilla is rich in health benefiting plant nutrients.
Over five hundred cultivate types exist; however, two main type purple and yellow passion fruits are widely cultivated. 


Inside, the fruit consists of membranous sacs containing light orange-colored, pulpy juice with numerous small, hard, dark-brown or black, pitted seeds. Yellow passions are generally larger than the purple varieties, but the pulp of the purple fruit is less acid, richer in aroma and flavor, and has a higher proportion of juicy pulp.

Health benefits of passion fruit

• Delicious, passion fruit is rich source of antioxidants, minerals, vitamins and fiber. 100 g fruit contains about 97 calories.

• The fruit is a very good source of dietary fiber. 100 g fruit pulp contains 10.4 g or 27% of fiber. Good fiber in the diet helps remove cholesterol from the body. In addition dietary insoluble fiber by acting as a bulk laxative helps protect the colon mucous membrane by decreasing exposure time to toxic substances in the colon as well as binding to cancer-causing chemicals in the colon.

• Passion fruit is good in vitamin C, providing about 30 mg per 100 g. Vitamin-C (ascorbic acid) is a powerful water soluble anti-oxidant. Consumption of fruits rich in vitamin C helps the body develop resistance against flu-like infectious agents and scavenge harmful, pro-inflammatory free radicals.

• The fruit contains very good levels of vitamin-A (provides about 1274 IU per 100 g), and flavonoid antioxidants such as β-carotene and cryptoxanthin-β. Current research studies suggest that these compounds have antioxidant properties, and along with vitamin A are essential for good eye-sight.

• Vitamin A is also required maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in vitamin-A, and flavonoids helps to protect from lung and oral cavity cancers.

• Fresh granadilla is very rich in potassium. 100 g fruit pulp has about 348 mg of potassium. Potassium is an important component of cells and body fluids, and helps regulate heart rate and blood pressure.

• Furthermore, granadilla is a very good source of minerals. Iron, copper, magnesium and phosphorus are present in adequate amounts in the fruit.

Preparation and serving method

• Passion fruit can be enjoyed fresh, especially when the fruit is well ripe. Just scoop out the juicy pulp and discard the tough shell, which is inedible.

• Their juicy pulp can also be enjoyed as a refreshing intra-day drink.

• Passions add distinct flavor to fruit salads.

• Passions are used in the preparation of sauce, jellies, and syrups.

• It is employed in various recipes like passion fruit mousse, ice-cream, pizza, desserts, cakes, mousse…etc.

Selection and storage

• Wash fruit in cold water, and pat-dry them using a soft cloth or paper. Cut the fruit lengthwise in to two equal halves. Then, scoop out the juicy pulp with a spoon. Discard the tough shell.
  
  
  Here are some serving tips:
  

  In the stores, buy fruits that are well ripe, plump and heavy for their size. Fruits with wrinkle surface are actually more flavorful and rich in sugar.Avoid overtly mature fruits. Minor cuts and spots are common on the skin. Such small abrasions on the fruit surface usually do not influence the quality of the fruit.Once at home, store them in fruit basket and place in cool dark place where they keep well for 1-2 days. Ripe fruits may be kept in the refrigerator for up to one week. In addition, passion fruit freezes well. Simply scoop the pulp into a bowl, add a little sugar, and freeze in the chillier tray.

• @ CHIF, Passion fruits are available all the year round. MAKE YOUR ORDER TODAY!!!