UC Food Blog
MyPlate nutrition icon, which replaces the familiar 'MyPyramid,' shows how to build a healthy meal based on the USDA 2010 Dietary Guidelines for Americans.
"As a mom, I can already tell how much this is going to help parents across the country," said First Lady Michelle Obama in a live-streamed news conference this morning. "When mom or dad comes home from a long day of work, we're already asked to be a chef, a referee, a cleaning crew. So it's tough to be a nutritionist, too. But we do have time to take a look at our kids' plates. As long as they're half full of fruits and vegetables, and paired with lean proteins, whole grains and low-fat dairy, we're golden. That's how easy it is."
Obama acknowledged that MyPlate won't end the epidemic of childhood obesity on its own.
"This can't ensure that the community has access to affordable fruits and vegetables. There's still work to do," she said. "It can't spur kids to get up and move. There's still work to do. But we can build momentum with MyPlate. Today is an enormous step in the right direction."
At the press conference, Dr. Regina Benjamin, the US Surgeon General, said Americans needed a simple and easy tool to help them make healthy choices. She praised USDA's "tremendous effort to create a powerful, simple, understandable message."
'MyPlate' is a bold, colorful icon resembling a sectioned dinner plate. Separate fruits and vegetables sections combine to fill half the plate. The other half of the plate shows grains and protein. A circle representing dairy is off to the side.
In a video introducing MyPlate, USDA secretary Tom Vilsack encourages Americans to choose healthier food and balance it with exercise.
"Next time you sit down for a meal, before you eat, think about what's on your plate. In the months and years ahead, we hope MyPlate becomes your plate," Vilsack said.
A blend of fruits, vegetables and seasonings, salsas are created almost entirely from the foods highly recommended by nutrition experts, says UC Cooperative Extension nutrition educator Margarita Schwarz.
“Experts recommend we eat 3 to 5 servings of vegetables and 2 to 4 servings of fruit daily and salsa is an excellent way to add these foods to our diets,” she said. “We can experiment in the kitchen with different blends, combining flavors that are sweet, acid and picante to create a dish that’s delicious and healthful.”
Schwarz said there are a wide variety of salsas:
- Fresh salsa (also known as pico de gallo, which in Spanish is literally “rooster’s beak”) is made with chopped tomato, chili pepper, onion, cilantro, lime juice, salt and pepper
- Salsa ranchero uses similar ingredients but the mixture is blended or grinded until almost smooth
- Salsa verde (green salsa), in which the main ingredient is tomatillo, a tart fruit related to cape gooseberries
- Guacamole is a sauce with avocado as the base
- Mole is a dark-colored sauce made of roasted chili peppers, spices, chocolate and sometimes squash seeds
- Corn salsa combines fresh salsa ingredients with a generous amount of cooked corn kernals
- Mango salsa is a chunky, colorful blend that combines the sweet, tropical taste of mango fruit with onions and spices
In the late 1990s, it was widely reported that salsa sales surpassed ketchup sales in U.S. grocery stores. That’s a good thing. Ketchup contains sugar, and salsa generally has none. Salsa is low in calories and contains little to no fat. The tomatoes, chilies and cilantro in salsa have vitamins A and C and the tomatoes contribute potassium to the diet. The avocado in guacamole contains fiber, vitamin B6, vitamin C and potassium.
“Sometimes people will say: ‘I don’t eat avocados because they have fat,’ but this is the fat that the body needs and that can help prevent cardiovascular disease,” Schwarz said
Salsa is the Spanish word for sauce, but the mixture was a staple of Latin American indigenous cuisine long before the Spanish conquest. Tomato, avocado, tomatillo and many hot peppers are native to Central and South America.
The other “salsa,” a popular Latin dance, is also good for the heart, Schwarz said. The salsa originated in Cuba and Puerto Rico, but all of Latin America has incorporated it into their musical lexicon. Salsa’s fast tempo makes it such a lively physical activity, some health clubs offer salsa classes for aerobic exercise.
Following is a mango salsa recipe from the UC Expanded Food and Nutrition Education Program curriculum:
1 mango, peeled, pitted and diced (or 1 cup thawed frozen mango chunks)
1 tablespoon diced red onion
1 tablespoon chopped fresh or dried cilantro (optional)
¼ teaspoon salt
Juice of 1 lime or 2 tablespoons bottle lime juice
- Combine all ingredients in a bowl
- Serve with baked tortilla chips or us as a garnish for chiken or fish.
A ranch dog "friended" me on Facebook the other day. Yep, a dog on Facebook. To be specific, this is a working dog on a ranch that produces meat and sells it directly to consumers like me.
And exactly how is a ranch dog on Facebook related to food?
More and more people are interested in connecting with farmers and ranchers who produce the food we eat.
If you buy fresh produce at a farmers market, you can also ask farmers (or their employees) questions about which variety is ripest right now, how the produce was grown, how the meat was processed, and what the farm is like. Proactive eaters can sign up for CSA harvest boxes to receive seasonal produce, know exactly who is growing their food, and pledge support to a particular farm or group of farms. We can visit farms to participate in agritourism by buying from farm stands, taking ranch tours and even getting into the fields to harvest "U-pick" berries and other fruit.
"Local is hot" was on one of the opening slides of Kathleen Merrigan's presentation at UC Davis last week. The USDA's deputy secretary was visiting campuses to discuss the agency's "Know Your Farmer, Know Your Food" campaign, which focuses on local and regional food system support.
And now we have another way to know a farmer, without even leaving the office: Anyone can like their favorite farmers on Facebook, follow them on Twitter, subscribe to their blogs, sign up for their email newsletters, and more.
Hearing about Suki the ranch dog's antics, with photos of her bathing in a water trough or videos of her chasing a field's pivot sprinklers, is another way for consumers to get a glimpse of ranch life from behind the scenes. Likewise, hearing from a farmer on Facebook about how today's rain might affect the cherry harvest is another way for me to feel connected with the farmer who is raising food I will soon be eating.
Chris Kerston of Chaffin Orchards put it this way: "If I'm walking along the field and I see a weird-looking bug, I'm going to stop, take a picture of it with my phone, put it on Facebook and ask 'Anyone know what this weird bug is?' ... It's just another way for people to see what it's like out on the farm."
Don't take it just from me: National companies are taking notice too. This month the editorial board of The Packer, a newspaper that specializes in the fresh produce industry, suggested that local is also about something else:
"While some national suppliers may look skeptically at the buy local trend, a component of local is consumers’ need to connect with where their food comes from.
"Social media is often the solution."
You can connect with the farmers and ranchers who produce your food — whether you buy it at a farmers market or in a supermarket — and receive updates from the farm or ranch through social media.
You can start by asking your favorite farmers or ranchers if they're on Facebook, and here are a few other networks for finding farmers online:
- Know A California Farmer is a website that shares updates, blog posts and videos from participating farmers and ranchers.
- Find farms near you with the Local Harvest directory and see if they are online too.
- I also maintain a list of California farmers and ranchers on Twitter.
Join the discussion: So, what would you like to know from the people who grow and raise the food you eat?
Bonus video: Connecting with social media goes both ways; farmers want to connect with consumers who buy and eat their products. Staff and academics with UC Cooperative Extension and UC Davis have offered social media workshops to help farmers connect with consumers online (next one for me will be in Marin County, June 1). Here's a video after one UC workshop a few months ago:
Seeing the milky way clear and bright in the night sky wasn't anything special to Dinuba peach growers Nori and Mike Naylor, but they noticed that it was a simple treat enjoyed by visitors to their new farm stay in the organic orchard. So Nori is thinking about mentioning the stars on Twitter, or Facebook, or on her blog perhaps.
Mike Naylor has been growing peaches organically since 1984 on 95 acres he took over from his father. He sees a huge disconnect between people who grow food and the majority of people who no longer know anyone who farms or ranches.Naylor's Organic Family Farm Stay opened to the public in February this year.
A farm stay is overnight lodging offered by working farmers or ranchers in their own home to a few guests at a time. A state law passed in 1990 allows this in California without requiring the host farmers to have a restaurant-style kitchen in order to serve meals to their guests. Tulare County has a lot of farms, but the Naylors might be the first farm stay in the county. They were happy to be a test case as county staff figured out the rules and regulations, permits needed and fees to charge for this new business.
Visitors have started arriving; an organic pest control guy from Florida, a compost salesman from Washington, missionaries from their church, a doctor from Massachusetts who was working at a clinic in Visalia, a couple from Hanford looking for an overnight getaway, a business acquaintance with his family, and others. Guests enjoy the peace and quiet, the night sky, and a homemade breakfast. They walk the orchard with Naylor and learn a little about the art of growing organic peaches and nectarines, and they get to pick a few of their own if they want.
Nori Naylor is in charge of telling the world about the peach farm, and inviting visitors. Since Sequoia and Kings Canyon national parks are only an hour away, she hopes that some people will stop by on their way to the parks. She is working with the Visalia Convention and Visitors Bureau to promote the farm stay and offer group tours of the farm, and exchanges brochures with local restaurants and shops.
The Naylor's small farm has a worldwide presence on the internet. Listings on CalAgTour.org and Farmstayus.com have brought inquiries from international travellers. Nori maintains the website and spends a half hour every day keeping up two Facebook pages; one for the farm and one for the farm stay, as well as sharing on Twitter. Naylors Organic Farm also lists on a new site set up by Top 10 Produce, using a new QR code that people can scan with their smartphones to link to the farm location, website, Facebook page and, coming soon, videos of the farm.
Some simple ideas for incorporating edibles into your landscape are to include fruit as part of your landscape plantings. You might consider an espalier of apples or pears along your western fence; plant an dwarf orange tree on a south facing wall as a large shrub. If you
Shrubs with edible fruit are great too. Blueberries are lovely garden plants and you will be able to harvest quite a bit of fruit off of one or two plants. You could also plant a compact Stella Cherry (a self-pollenating variety) as a flowering deciduous shrub that will grow to about 10 feet tall but can be kept shorter with summer pruning. You can also grow a variety of citrus as super dwarf plants if they are grown on Flying Dragon Rootstock, which keeps their height to below 6 feet without a lot of pruning.
The key to edible landscaping is to change your ideas of what a landscape can be. Edibles don’t have to be grown in rows or in an area designated as the “vegetable garden." They can be incorporated into your flower beds as part of the ornamental garden. Compact, that is "determinant," tomato varieties that don’t require staking are perfect for sunny beds. If you have room for a ground cover in a sunny area, think of strawberries. If you want to cover a trellis or arbor, grapes can be good but only plant varieties listed as resistant to powdery mildew. Black Monukka is a nice seedless variety that has a medium-sized berry and is relatively pest and disease resistant. Consider that even if you don’t harvest everything yourself, you will have some food that you can share with your neighbors and friends.
For more information on how do grow edibles in your landscape, contact your local Master Gardeners. You can find them on the California Master Gardeners' websites.