Tiny Fruits and Vegetables...Big Nutrition!

The Nutritional Power of Tiny Produce

Why Smaller is Better

Recent studies have shown that smaller fruits and vegetables often contain higher concentrations of antioxidants and nutrients compared to their larger counterparts. This is primarily because larger produce has a higher water content, which can dilute the concentration of essential nutrients. According to a study published in the Journal of Agricultural and Food Chemistry, smaller fruits like blueberries and strawberries have higher levels of antioxidants per gram compared to larger ones (source: Journal of Agricultural and Food Chemistry).

The Dirty Dozen

You've likely heard of the "Dirty Dozen," a list of fruits and vegetables that are most likely to contain pesticide residues. Opting for organic versions of these items can reduce your exposure to harmful chemicals. The Environmental Working Group (EWG) updates this list annually, and it often includes popular items like strawberries, spinach, and apples (source: EWG).

Delicious Recipes Featuring Tiny Produce

Rhubarb and Strawberry Crumble

This delightful dessert combines the tartness of rhubarb with the sweetness of strawberries, creating a perfect balance of flavors.

Ingredients

Rhubarb-Strawberry Filling:

• 1 lb. rhubarb stalks, trimmed and cut into 2-inch pieces
• 2 pints large ripe strawberries, stemmed and quartered
• 2 Tbs. unsalted butter, cut into small pieces
• 1/2 cup sugar
• 2 Tbs. all-purpose flour
• 1/8 tsp. ground ginger
• 1/2 vanilla bean, split and scraped
• 2 Tbs. lemon juice

Crumble Topping:

• 2 oz. unsalted butter, at room temperature
• 1/2 cup all-purpose flour
• 1/2 cup light brown sugar
• 1/2 cup rolled oats
• 1/2 tsp. ground cinnamon
• 1/8 tsp. salt
• 1 quart good-quality vanilla or strawberry ice cream (optional)

Directions

1. Preheat the oven to 350°F (175°C).
2. Prepare the filling: Combine rhubarb, strawberries, sugar, flour, ginger, vanilla bean seeds, lemon juice, and butter in a bowl. Toss well.
3. Butter a 10-inch baking dish and sprinkle with sugar. Add the fruit mixture.
4. Prepare the topping: Mix butter, flour, brown sugar, oats, cinnamon, and salt until crumbly. Sprinkle over the fruit mixture.
5. Bake for 25-30 minutes until golden brown and bubbling. Let cool for 15 minutes before serving. Optionally, top with ice cream.

Beef Stew with Winter Vegetables

This hearty stew is perfect for cold winter days, filling your kitchen with comforting aromas.

Ingredients

• 2 lb. beef chuck, cut into 1-inch cubes
• 1/4 cup all-purpose flour
• 1 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 3 Tbs. extra-virgin olive oil
• 2 Tbs. unsalted butter
• 1 large onion, coarsely chopped
• 2 large cloves garlic, minced
• 2 tsp. minced fresh thyme leaves or 1 tsp. dried thyme
• 1/2 cup dry red wine
• 2 cups homemade beef stock or good quality canned beef broth
• 1/4 cup balsamic vinegar
• 1 bay leaf
• 6 to 8 fresh large sage leaves, washed and dried
• 1 lb. butternut squash, peeled and cut into 1-inch pieces
• 1/2 lb. parsnips, peeled and cut into 1-inch pieces
• 2 medium carrots, peeled and cut into 1-inch chunks
• 1/2 lb. Roma tomatoes, cored, blanched, peeled, seeded, and diced
• 1/4 lb. thinly sliced pancetta or bacon, cut into 1/4-inch strips
• 1 lb. button mushrooms, trimmed and wiped clean
• 2 Tbs. minced fresh parsley

Directions

1. Coat beef cubes in a mixture of flour, salt, and pepper.
2. Heat oil in a large saucepan and brown the beef in batches. Remove and set aside.
3. In the same pan, melt butter and sauté onion, garlic, and thyme until translucent.
4. Add wine, bring to a boil, and deglaze the pan. Return beef to the pan.
5. Add stock, vinegar, and bay leaf. Simmer for 1 hour.
6. Add sage, squash, parsnips, carrots, and tomatoes. Simmer for 20 minutes.
7. In a separate pan, cook pancetta or bacon until browned. Add mushrooms and sauté.
8. Remove bay leaf from stew, add pancetta and mushrooms, and season to taste.
9. Serve garnished with parsley.

Nutritional Insights

Antioxidant Levels

Smaller fruits and vegetables often have higher levels of antioxidants. For example, wild blueberries, which are smaller than cultivated ones, have up to twice the antioxidant capacity (source: USDA).

Nutrient Density

Smaller produce items are generally more nutrient-dense. This means they provide more vitamins and minerals per calorie compared to larger items. For instance, smaller carrots have been found to contain higher levels of beta-carotene (source: National Institutes of Health).

Conclusion

Next time you're shopping for produce, consider opting for smaller fruits and vegetables. Not only are they often more flavorful, but they also pack a greater nutritional punch. Enjoy these delicious recipes and reap the health benefits of tiny produce!

By focusing on the size of your produce, you can ensure that you're providing your family with the best nutrients and antioxidants available. Have a tasty week!