zest magazine process

brittany hershberger advanced design practice magazine process

Cooking Right:cookingright,com; healthy, simple to prepare but quality food.

Eating Well:eatingwell.com; healthy, easy to prepare and fast.

Healthy Food:healthyfood.co.nz; Healthy, easy fast

Whole Living:wholeliving.com; Visually impressive with good health benefits.

Taste of Home:tasteofhome.com; Has a little bitof everything.

Cooks Illustrated:cooksillustrated.com; Gourmet, well-to-do but a little more complicated.

Gourmet:gourmet.com; Visually impressive

Bonappetit:bonappetit.com; Very good step by step instructions.

Gourmet Food:gourmetfood.com; Place to order gourmet food instead of shopping or fixing it yourself.

Reluctant Gourmet:reluctantgourmet.com; Tips, tricks and step by step instructions.

Real Simple:realsimple.com; Easy, fast to prepare and visually impressive.

Easy Food:easyfood.ie; Limited menu

Kraft Recipes:kraftrecipes.com; Very easy and quick to prepare.

Cuisine at Home:cuisineathome.com; Hearty meals

Food Network:foodnetwork.com; Good quality food but easy for anyone to prepare.

Healthy Gourmet Easy

Reader Three:

A health concious man or woman in their mid-thirties looking for cheaper ways to eat healthy. Quality ingredients, but simpler recipes that help cut down on prep time so that it fits in better to their hectic schedule. Money saving tips to help keep the expenses down.

Reader Two:

A man or woman in their mid-twenties who would like to find recipes that are easy to use. They have to keep things affordable but they want meals that are impressive for company. Plus with easy step by step instructions helps cut down prep time and eliminate so much clean up aftterwards.

Reader One:

A middle-aged man or woman who is looking for ways to start cooking at home more. They want to find ways to keep their diet healthy, but also not have meals that are too difficult to prepare. They have a limited budget to work with, so they have to watch prices on meals.

Gourmet

Easy

FastHealthy

Gourmet

Cooks Illustrated

Whole Living

Cooking Light

Bonappetit

Gourmet Food

Reluctant Gourmet

Real Simple

Me

Cuisine at Home

Taste of Home

Food Network

Eating Well

Healthy Food

Kraft Recipes

Easy Food


zestzestzestzestzest

zestzest

zest

zest zest

zestzest

zest

zest

zestzestzest

zestzest

z z zz z z

z

z zz z zz zz

est est

est

est

est

est

est

est

estest

est

est

estest

est


zest10SuperVegetables

For better health, add this rainbow of nutrient-dense super veggies to your diet. Aim to include five oservings every day.

1Bell Peppers are rich in several nutrients, wheth-er they’re red, green, orange, yellow, or purple. Because red peppers stay on the vine longer, they contain significantly higher levels of be-ta-carotene and vitamin C than green peppers.

under pressureThe secret to the flavors of long-

simmered meals in a third of the time

isn’t new. It’s an update to a kitchen

mainstay around since your grandma’s

day – the pressure cooker. With strides

in safety, user-friendliness, and price,

today’s “second generation” pressure

cookers make weekend favorites

weeknight possible. How does pressure

cooking speed up dinner?

Recipes

Header for article #3: Helvetica LT Std, Roman, 72pt

Body Copy for article #3: Helvetica Neue LT Std, 37 Thin Condensed, 18pt

Category Header for app: Sunshine in my soul, Roman, 36pt

Tag Line for articles: #1 and #2: Helvetica Neue LT Std, 45 Light, 14pt

Body Copy for articles #1 and #2: Helvetica Neue LT Std, 35 Thin, 10pt

Mast Head:Sunshine in my soul, Regular, 152.053pt

Mast Head:Bilbo-Hand, Regular, 380.132pt

Header for article #1 and #2: Helvetica LT Std, Black Condensed, 250pt

Header for article #1 and #2: Helvetica Neue LT Std, 55 Roman, 90pt


10For better health, add this rainbow of nutrient-dense super veggies to your diet. Aim to include five oservings every day.

123

45

678

910

Bell Peppers are rich in several nutrients, wheth-er they’re red, green, orange, yellow, or purple. Because red peppers stay on the vine longer, they contain significantly higher levels of be-ta-carotene and vitamin C than green peppers.

Tomatoes get their bright colors from lycopene, a carotenoid that can help reduce the risk of heart disease, cataracts, and cancer. Lycopene in syn-ergy with other nutrients makes ripe tomatoes one of the best foods you can eat. They’re an excellent source of biotin, as well as vitamins A, C and K.

Dark Leafy Greens are a food you should try to eat every day. As a collective group, they’re more nutrient-dense than any other vegetable. Leafy greens are excellent sources of everything from calcium to potassium to vitamin C and iron. Enjoy a variety of dark greens, raw or cooked,

Sweet Potatoes have a very different nutritional profile than regular potatoes, with increased amounts of beta-carotene and antioxidants. Sweet potatoes are an excellent source of vita-mins A and C, and a good source of potassium, fiber and vitamin B6.

Cauliflower lacks the bright color of its vegetable cousins because as thick outer leaves prevent the production of chlorophyll. Cauliflower still is a nutrient-dense food, however. One cup contains as much vitamin C as an orange and more fiber than a potato. Cauliflower also is an excellent source of folate and B vitamins.

Broccoli is an excellent source of fiber, folate, and vitamins A, C, and K, and a good source of 16 other nutrients. The florets and stems have very similar nutrient profiles. Broccoli is a member of the cruciferous vegetable family that contains sul-fur compounds, which neutralize toxic substances and can lower the risk of cancer.

Eggplant receives its deep, rich color from a flavonoid called nasunin, a potent antioxidant that protects cell members from damage. It’s also believed that eggplants may be beneficial to the central nervous system. Eggplants are available year round, but their peak season – when their flavor is highest – is August through October.

Asparagus is an excellent source of folic acid, a vitamin essential for proper formation of cells and important for a healthy cardiovascular system. It’s also a very good source of potassium, fiber, and vitamins A, C, and K. Asparagus is in its peak season late March through early June.

Winter Squash is highly regarded nutritionally for its carotenoid phytonutrients, which are responsi-ble for both the color of the squash and for their health-promoting benefits, including powerful antioxidant and anti-inflammatory agents.

Carrots long have been associated with good eyesight due to the pro-vitamins alpha- and beta-carotene, precursors to vitamin A that also give carrots their bright orange color. From vitamin A, the body can make retinal, a nutrient that’s important in helping human eyes perceive light.

SuperVegetables


10Super

Fruits“Natural density” is a term used to describe

foods that are very high in one or more nutrients

but quite low in calories. Fresh fruits are some of

the most nutrient-dense foods you can eat.

12

3Apples are good source of vitamin C, fiber, and phytonutri-

ents, which give apple skins their color. The old adage “An

apple a day keeps the doctor away” is validated in numer-

ous studies. Apples are very high in pectin, which helps

lower cholesterol. For best nutrition, leave the skins on.

Berries are a very good to excellent source of vitamin C, fiber, and manganese, and they’re full of strong antioxidants. Diets that include fresh berries have been linked to lower rates of can-cer, especially cancer of the liver.

Pears like most fruits, are a great source of dietary fiber. One medium to large pear can

contain as much as 20 percent of the daily recommended amount of fiber.

Pears typically also are hypo-allergenic.

Kiwifruit contain more vitamin C than oranges, and are a good source of potassium, copper,

and magnesium. The peak of the kiwi season in the United States runs from November through May. For the best-tasting fruit, look for kiwi that yield to gentle pressure, a sign the fruit is ripe.

Bananas are one of the best dietary sources of potassium and vitamin B6. Potassium is a nutri-ent involved with blood pressure, muscle con-

trol, and nerve function. Increasing potassium in the diet may protect against hypertension.

Grapes have been shown to exhibit coronary benefits similar to those associ-ated with drinking red wine. Antioxidants

called flavonoids are responsible for giving grapes their color, and they’re also

known to lower cholesterol, reduce blood clots.

Cantaloupe contains many nutrients that pro-mote cardiovascular health, such as potassium, which helps maintain healthy blood-pressure levels and muscle contractions. Cantaloupe also is a good source of folate and vitamin B6, which can prevent damage to artery walls.

Papaya contains several nutrients and enzymes – specifically vitamins C and E, beta-carotene and chymopapain – that have been shown to help reduce inflammation, such as asthma and arthritis, often find that their symptoms are lessened when they eat foods containing these.

Pineapples have a unique group of enzymes that break down proteins and act as a digestive aid that may help reduce tumor growth and in-flammation. It’s these strong enzymes that work to tenderize meat when pineapple juice is used as a marinade. Pineapples also are an excellent source of manganese and vitamin C.

Citrus Fruits are known for their excellent supply of vitamin C, but

oranges, grapefruits, lemons and limes also contain more than 60

flavonoids that can discourage inflammation and provide power-

ful antioxidant protection. Though most citrus fruits are available

year-round, their peak season runs from December through May. 456

789

10












It all comes down to simple science.

Water boils at 212 degrees F,

producing steam. Because the pressure

cooker is sealed airtight, preventing

that steam from escaping, pressure

builds within to 15 pounds per square

inch (psi). That extra pressure heats the

liquid to 250 degrees F. The “extra” 38

degrees breaks down the fibers of food

quicker, cooking it 50-to 70-percent

faster than other methods.

stuffed peppers6-8 - Sweet Red Peppes2 Tablespoons-Divided - Olive Oil1 - Medium Yellow Onion, Chopped1 Tablespoon - Garlic, Minced1 Pound - Ground Turkey or Ground Beef1 Envelope - Mild Taco Seasoning1 Teaspoon - Salt1/4 Teaspoon - Black Pepper1 Teaspoon - Dried Ground Cumin2 Cups - Cooked Brown Rice1 (15 Ounce) - Can Petite Dice Tomatoes, Drained1 (7 Ounces) - Can Corn, Drained1 (7 Ounces) - Can Ortega Chilies1 (15 Ounce) - Can Black Beans, Drained and Rinsed1/2 Cup - Sour Cream or Plain Greek Yogurt1/2 Cup - Fresh Cilantro, Chopped1 1/2 Cup - Sharp Cheddar Cheese

1. Preheat oven to 350 degrees. Cut the peppers in half lengthwise and remove seeds and ribs. Coat peppers with cooking spray (Pam) inside and out. Place into a baking dish that has been sprayed with Pam as well. Set aside. 2. In a large saute pan, over medium heat, cook the onion is 1-2 tablespoons of oil until soft. Add garlic, reduce the heat to low and continue to cook 3-5 minutes. 3. Increase heat to medium and add ground beef. Cook until there is no longer any pink in beef. Stir in taco seasoning, salt, pepper, cumin, brown rice, diced tomatoes, corn, ortega green chilies, beans, sour cream, and cilantro. 4. Fill peppers with filling. Bake about 45-50 minutes or until the peppers are soft. Remove from oven and top peppers with cheddar. Return to oven and cook until cheese is nicely melted.


Recipes Stories

Tips & TricksFun Facts

Fruits Meats

VegetablesPastas

Under Pressure

Winter Warm UP

All about Napa Cabbage

Spice is Nice

10 Super Veggies

Comfort food made light

10 Super Fruits

Less meat, more filling

5 ideas for stuffing

3 ideas for potatoes

4 ideas for tilapia

6 ideas for sandwhiches

zestLife is too short to be boring.

Home Screen

Tap a category to go to selection.






under pressureFruits

Lorem ipsum dolor sit amet, consec-tetur adip-iscing elit. Nullam leo erat, auctor non imperd-iet at,

Lorem ipsum dolor sit

3 ideas for potatoesLorem ipsum

dolor sit amet, consectetur

Lorem ipsum


Lorem ipsum


adipiscing elit. Nullam leo erat, auctor non

imperdiet at, iaculis condi-mentum nisi.

swipe right to return to previous page





10superveggies

Lorem ipsum


Lorem ipsum


amet, consec-tetur adipisc-

ing elit. Nul

Spice Spinach


User #1


Recipes

Stories

Fun

Facts

Tips & Tricks

Under Pressure

All About Nappa Cabbage

Winter Warm Up

Spice isNice

Stories

Fruits

Pasta

Vegetables

Meat

Recipes

Super Vegetables

Comfort Foods Made Iight

Less MeatMore Filling

Super Fruits10

10

Fun Facts

ideas forbaked potatoes

ideas forsandwiches

ideas fortilapia

ideas forstuffing

3

6

4

5

Tips & Tricks

The secret to the flavors of long-simmered meals

in a third of the time isn’t new. It’s an update to a

kitchen mainstay around since your grandma’s

day – the pressure cooker. With strides in safety,

user-friendliness, and price, today’s “second

generation” pressure cookers make weekend

favorites weeknight possible. How does pressure

cooking speed up dinner? It all comes down

to simple science.

Water boils at 212 degrees F, producing steam.

Because the pressure cooker is sealed airtight,

preventing that steam from escaping, pressure

builds within to 15 pounds per square inch (psi).

That extra pressure heats the liquid to 250 de-

grees F. The “extra” 38 degrees breaks down the

fibers of food quicker, cooking it 50-to 70-percent


under pressure

Home

Ideas for Potatoes3

Home

Ingredients4 medium russet potatoes (8 to 10 ounces each)1 teaspoon olive oil1 cup oil-packed artichoke hearts, quartered, plus 1/4 cup of the packing oil1/4 cup kalamata olives, chopped1 1/2 teaspoon grated lemon zest

Directions1.Heat oven to 400° F. Rub the potatoes with the olive oil. Place on a rimmed baking sheet and bake, turning occasionally, until tender and easily pierced with a paring knife, 65 to 75 minutes. 2.In a small bowl, combine the artichokes and their oil, olives, and lemon zest. Split the potatoes and, dividing evenly, top with the artichoke mixture.

Ingredients4 medium russet potatoes (8 to 10 ounces each)1 tablespoon plus 1 teaspoon olive oil1 pint grape tomatoeskosher salt and black pepper4 sprigs fresh thyme1/2 cup ricotta

Directions1.Heat oven to 400° F. Rub the potatoes with 1 teaspoon of the olive oil. Place on a rimmed baking sheet and bake, turning occasionally, until tender and easily pierced with a paring knife, 65 to 75 minutes. 2.Fifteen minutes before the potatoes are done, on a large rimmed baking sheet, toss the tomatoes and thyme with the remaining 1 tablespoon of oil, 1 teaspoon salt, and ¼ teaspoon pepper. Roast, tossing occasionally, until the tomatoes have burst, 12 to 15 minutes. 3.Split the potatoes and, dividing evenly, top with the ricotta and tomato mixture.

Ingredients4 medium russet potatoes (about 2 pounds)1 teaspoon olive oil8 slices bacon (about 1/4 pound)1 cup baby arugula leaves1/2 cup sour cream

Directions1.Heat oven to 400° F. Rub the potatoes with the oil. Place them on a rimmed baking sheet and bake, turning occasionally, until tender and easily pierced with a paring knife, 65 to 75 minutes. 2.Meanwhile, in a medium skillet, cook the bacon over medium heat until crisp, 6 to 8 minutes. Transfer to a paper towel-lined plate. Let cool, then crumble. 3.Split the potatoes and, dividing evenly, top with the arugula, sour cream, and bacon.

10SuperVegetables


12

3

45

Bell Peppers are rich in several nutrients, whether they’re red, green, orange, yellow, or purple. Because red peppers stay on the vine longer, they contain significantly higher levels of beta-carotene and vitamin C than green peppers.

Tomatoes get their bright colors from lycopene, a carotenoid that can help reduce the risk of heart

disease, cataracts, and cancer. Lycopene in syner-gy with other nutrients makes ripe tomatoes one of the best foods you can eat. They’re an excellent source of

biotin, as well as vitamins A, C and K.

Dark Leafy Greens are a food you should try to eat every day. As a collective group, they’re more nutrient-dense than any other vegetable. Leafy greens are excellent sources of everything

from calcium to potassium to

vitamin C and iron. Enjoy a variety of dark greens, raw or cooked, Sweet Pota-toes have a very different nutritional profile than regular potatoes, with increased amounts of beta-carotene and antioxidants. Sweet potatoes are an excellent source of vitamins A and C, and a good source of potassium, fiber and vitamin B6.

Cauliflower lacks the bright color of its vegetable cousins because as thick outer leaves prevent the production of chlorophyll. Cauliflower still is a nutrient-dense food, however. One cup contains as much vitamin C as an orange and more fiber than a potato. Cauliflower also is an excellent

67

8


Winter Squash is highly regarded nutritionally for its carotenoid phytonutrients, which are responsible

for both the color of the squash and for their health-promoting benefits, including powerful

antioxidant and anti-inflammatory agents.

Carrots long have been associated with good eyesight due to the pro-vitamins alpha- and be-ta-carotene, precursors to vitamin A that also give carrots their bright orange color. From vitamin A, the body can make retinal, a nutrient that’s import-ant in helping human eyes perceive light.

Home

Vegetables

Stuffed PeppersStudies have shown that following the Mediterranean pattern of eating can add years to your life. In Greece, Turkey, and Spain, you’ll often find dishes like this on the dinner table. Serve these peppers as an entree for two or side dish for four.

Spiced SpinachFenugreek is often used in indian dishes. It smells like maple syrup and lends a unique flavor to dishes. Look for it in the spice aisle.

Tuscan-Style QuinoaAn excellent source of fiber, protein, iron and unsaturated fat.Quinoa (KEEN-wah) is one of the few non-meat sources containing all nine essential amino acids needed for tissue growth and repair.

Home


1. Preheat oven to 350 degrees. Cut the peppers in half lengthwise and remove seeds and ribs. Coat peppers with cooking spray (Pam) inside and out. Place into a baking dish that has been sprayed with Pam as well. Set aside. 2. In a large saute pan, over medium heat, cook the onion is 1-2 tablespoons of oil until soft. Add garlic, reduce the heat to low and continue to cook 3-5 minutes. 3. Increase heat to medium and add ground beef. Cook until there is no longer any pink in beef. Stir in taco seasoning, salt, pepper, cumin, brown rice, diced tomatoes, corn, ortega green chilies, beans, sour cream, and cilantro. 4. Fill peppers with filling. Bake about 45-50 minutes or until the peppers are soft. Remove from oven and top peppers with cheddar. Return to oven and cook until cheese

Home

select a category

select a subcategory

select a subcategory

user didn’t realize there were links to the next page

user couldn’t read category titles

start here


User #2


Recipes

Stories

Fun

Facts

Tips & Tricks

Under Pressure

All About Nappa Cabbage

Winter Warm Up

Spice isNice

Stories

Fruits

Pasta

Vegetables

Meat

Recipes

Super Vegetables

Comfort Foods Made Iight

Less MeatMore Filling

Super Fruits10

10

Fun Facts

ideas forbaked potatoes

ideas forsandwiches

ideas fortilapia

ideas forstuffing

3

6

4

5

Tips & Tricks

The secret to the flavors of long-simmered meals

in a third of the time isn’t new. It’s an update to a

kitchen mainstay around since your grandma’s

day – the pressure cooker. With strides in safety,

user-friendliness, and price, today’s “second

generation” pressure cookers make weekend

favorites weeknight possible. How does pressure

cooking speed up dinner? It all comes down

to simple science.

Water boils at 212 degrees F, producing steam.

Because the pressure cooker is sealed airtight,

preventing that steam from escaping, pressure

builds within to 15 pounds per square inch (psi).

That extra pressure heats the liquid to 250 de-

grees F. The “extra” 38 degrees breaks down the

fibers of food quicker, cooking it 50-to 70-percent


under pressure

Home

Ideas for Potatoes3

Home

Ingredients4 medium russet potatoes (8 to 10 ounces each)1 teaspoon olive oil1 cup oil-packed artichoke hearts, quartered, plus 1/4 cup of the packing oil1/4 cup kalamata olives, chopped1 1/2 teaspoon grated lemon zest

Directions1.Heat oven to 400° F. Rub the potatoes with the olive oil. Place on a rimmed baking sheet and bake, turning occasionally, until tender and easily pierced with a paring knife, 65 to 75 minutes. 2.In a small bowl, combine the artichokes and their oil, olives, and lemon zest. Split the potatoes and, dividing evenly, top with the artichoke mixture.

Ingredients4 medium russet potatoes (8 to 10 ounces each)1 tablespoon plus 1 teaspoon olive oil1 pint grape tomatoeskosher salt and black pepper4 sprigs fresh thyme1/2 cup ricotta

Directions1.Heat oven to 400° F. Rub the potatoes with 1 teaspoon of the olive oil. Place on a rimmed baking sheet and bake, turning occasionally, until tender and easily pierced with a paring knife, 65 to 75 minutes. 2.Fifteen minutes before the potatoes are done, on a large rimmed baking sheet, toss the tomatoes and thyme with the remaining 1 tablespoon of oil, 1 teaspoon salt, and ¼ teaspoon pepper. Roast, tossing occasionally, until the tomatoes have burst, 12 to 15 minutes. 3.Split the potatoes and, dividing evenly, top with the ricotta and tomato mixture.

Ingredients4 medium russet potatoes (about 2 pounds)1 teaspoon olive oil8 slices bacon (about 1/4 pound)1 cup baby arugula leaves1/2 cup sour cream

Directions1.Heat oven to 400° F. Rub the potatoes with the oil. Place them on a rimmed baking sheet and bake, turning occasionally, until tender and easily pierced with a paring knife, 65 to 75 minutes. 2.Meanwhile, in a medium skillet, cook the bacon over medium heat until crisp, 6 to 8 minutes. Transfer to a paper towel-lined plate. Let cool, then crumble. 3.Split the potatoes and, dividing evenly, top with the arugula, sour cream, and bacon.

10SuperVegetables


12

3

45

Bell Peppers are rich in several nutrients, whether they’re red, green, orange, yellow, or purple. Because red peppers stay on the vine longer, they contain significantly higher levels of beta-carotene and vitamin C than green peppers.

Tomatoes get their bright colors from lycopene, a carotenoid that can help reduce the risk of heart

disease, cataracts, and cancer. Lycopene in syner-gy with other nutrients makes ripe tomatoes one of the best foods you can eat. They’re an excellent source of

biotin, as well as vitamins A, C and K.

Dark Leafy Greens are a food you should try to eat every day. As a collective group, they’re more nutrient-dense than any other vegetable. Leafy greens are excellent sources of everything

from calcium to potassium to

vitamin C and iron. Enjoy a variety of dark greens, raw or cooked, Sweet Pota-toes have a very different nutritional profile than regular potatoes, with increased amounts of beta-carotene and antioxidants. Sweet potatoes are an excellent source of vitamins A and C, and a good source of potassium, fiber and vitamin B6.

Cauliflower lacks the bright color of its vegetable cousins because as thick outer leaves prevent the production of chlorophyll. Cauliflower still is a nutrient-dense food, however. One cup contains as much vitamin C as an orange and more fiber than a potato. Cauliflower also is an excellent

67

8


Winter Squash is highly regarded nutritionally for its carotenoid phytonutrients, which are responsible

for both the color of the squash and for their health-promoting benefits, including powerful

antioxidant and anti-inflammatory agents.

Carrots long have been associated with good eyesight due to the pro-vitamins alpha- and be-ta-carotene, precursors to vitamin A that also give carrots their bright orange color. From vitamin A, the body can make retinal, a nutrient that’s import-ant in helping human eyes perceive light.

Home

Vegetables

Stuffed PeppersStudies have shown that following the Mediterranean pattern of eating can add years to your life. In Greece, Turkey, and Spain, you’ll often find dishes like this on the dinner table. Serve these peppers as an entree for two or side dish for four.

Spiced SpinachFenugreek is often used in indian dishes. It smells like maple syrup and lends a unique flavor to dishes. Look for it in the spice aisle.

Tuscan-Style QuinoaAn excellent source of fiber, protein, iron and unsaturated fat.Quinoa (KEEN-wah) is one of the few non-meat sources containing all nine essential amino acids needed for tissue growth and repair.

Home


1. Preheat oven to 350 degrees. Cut the peppers in half lengthwise and remove seeds and ribs. Coat peppers with cooking spray (Pam) inside and out. Place into a baking dish that has been sprayed with Pam as well. Set aside. 2. In a large saute pan, over medium heat, cook the onion is 1-2 tablespoons of oil until soft. Add garlic, reduce the heat to low and continue to cook 3-5 minutes. 3. Increase heat to medium and add ground beef. Cook until there is no longer any pink in beef. Stir in taco seasoning, salt, pepper, cumin, brown rice, diced tomatoes, corn, ortega green chilies, beans, sour cream, and cilantro. 4. Fill peppers with filling. Bake about 45-50 minutes or until the peppers are soft. Remove from oven and top peppers with cheddar. Return to oven and cook until cheese

Home

select a categorystart here

younger users were confused by pictures in the categories.

user didn’t realize there were links to the next page

user couldn’t read category titles


10For better health, add this rainbow of nutrient-dense super veggies to your diet. Aim to include five oservings every day.

123

45

678

910

Bell Peppers are rich in several nutrients, wheth-er they’re red, green, orange, yellow, or purple. Because red peppers stay on the vine longer, they contain significantly higher levels of be-ta-carotene and vitamin C than green peppers.

Tomatoes get their bright colors from lycopene, a carotenoid that can help reduce the risk of heart disease, cataracts, and cancer. Lycopene in syn-ergy with other nutrients makes ripe tomatoes one of the best foods you can eat. They’re an excellent source of biotin, as well as vitamins A, C and K.

Dark Leafy Greens are a food you should try to eat every day. As a collective group, they’re more nutrient-dense than any other vegetable. Leafy greens are excellent sources of everything from calcium to potassium to vitamin C and iron. Enjoy a variety of dark greens, raw or cooked,

Sweet Potatoes have a very different nutritional profile than regular potatoes, with increased amounts of beta-carotene and antioxidants. Sweet potatoes are an excellent source of vita-mins A and C, and a good source of potassium, fiber and vitamin B6.

Cauliflower lacks the bright color of its vegetable cousins because as thick outer leaves prevent the production of chlorophyll. Cauliflower still is a nutrient-dense food, however. One cup contains as much vitamin C as an orange and more fiber than a potato. Cauliflower also is an excellent source of folate and B vitamins.

Broccoli is an excellent source of fiber, folate, and vitamins A, C, and K, and a good source of 16 other nutrients. The florets and stems have very similar nutrient profiles. Broccoli is a member of the cruciferous vegetable family that contains sul-fur compounds, which neutralize toxic substances and can lower the risk of cancer.

Eggplant receives its deep, rich color from a flavonoid called nasunin, a potent antioxidant that protects cell members from damage. It’s also believed that eggplants may be beneficial to the central nervous system. Eggplants are available year round, but their peak season – when their flavor is highest – is August through October.


Winter Squash is highly regarded nutritionally for its carotenoid phytonutrients, which are responsi-ble for both the color of the squash and for their health-promoting benefits, including powerful antioxidant and anti-inflammatory agents.

Carrots long have been associated with good eyesight due to the pro-vitamins alpha- and beta-carotene, precursors to vitamin A that also give carrots their bright orange color. From vitamin A, the body can make retinal, a nutrient that’s important in helping human eyes perceive light.

SuperVegetables

10Super

Fruits“Natural density” is a term used to describe

foods that are very high in one or more nutrients

but quite low in calories. Fresh fruits are some of

the most nutrient-dense foods you can eat.

12

3Apples are good source of vitamin C, fiber, and phytonutri-

ents, which give apple skins their color. The old adage “An

apple a day keeps the doctor away” is validated in numer-

ous studies. Apples are very high in pectin, which helps

lower cholesterol. For best nutrition, leave the skins on.

Berries are a very good to excellent source of vitamin C, fiber, and manganese, and they’re full of strong antioxidants. Diets that include fresh berries have been linked to lower rates of can-cer, especially cancer of the liver.

Pears like most fruits, are a great source of dietary fiber. One medium to large pear can

contain as much as 20 percent of the daily recommended amount of fiber.

Pears typically also are hypo-allergenic.

Kiwifruit contain more vitamin C than oranges, and are a good source of potassium, copper,

and magnesium. The peak of the kiwi season in the United States runs from November through May. For the best-tasting fruit, look for kiwi that yield to gentle pressure, a sign the fruit is ripe.

Bananas are one of the best dietary sources of potassium and vitamin B6. Potassium is a nutri-ent involved with blood pressure, muscle con-

trol, and nerve function. Increasing potassium in the diet may protect against hypertension.

Grapes have been shown to exhibit coronary benefits similar to those associ-ated with drinking red wine. Antioxidants

called flavonoids are responsible for giving grapes their color, and they’re also

known to lower cholesterol, reduce blood clots.

Cantaloupe contains many nutrients that pro-mote cardiovascular health, such as potassium, which helps maintain healthy blood-pressure levels and muscle contractions. Cantaloupe also is a good source of folate and vitamin B6, which can prevent damage to artery walls.

Papaya contains several nutrients and enzymes – specifically vitamins C and E, beta-carotene and chymopapain – that have been shown to help reduce inflammation, such as asthma and arthritis, often find that their symptoms are lessened when they eat foods containing these.

Pineapples have a unique group of enzymes that break down proteins and act as a digestive aid that may help reduce tumor growth and in-flammation. It’s these strong enzymes that work to tenderize meat when pineapple juice is used as a marinade. Pineapples also are an excellent source of manganese and vitamin C.

Citrus Fruits are known for their excellent supply of vitamin C, but

oranges, grapefruits, lemons and limes also contain more than 60

flavonoids that can discourage inflammation and provide power-

ful antioxidant protection. Though most citrus fruits are available

year-round, their peak season runs from December through May. 456

789

10











It all comes down to simple science.

Water boils at 212 degrees F,

producing steam. Because the pressure

cooker is sealed airtight, preventing

that steam from escaping, pressure

builds within to 15 pounds per square

inch (psi). That extra pressure heats the

liquid to 250 degrees F. The “extra” 38

degrees breaks down the fibers of food

quicker, cooking it 50-to 70-percent



1. Preheat oven to 350 degrees. Cut the peppers in half lengthwise and remove seeds and ribs. Coat peppers with cooking spray (Pam) inside and out. Place into a baking dish that has been sprayed with Pam as well. Set aside. 2. In a large saute pan, over medium heat, cook the onion is 1-2 tablespoons of oil until soft. Add garlic, reduce the heat to low and continue to cook 3-5 minutes. 3. Increase heat to medium and add ground beef. Cook until there is no longer any pink in beef. Stir in taco seasoning, salt, pepper, cumin, brown rice, diced tomatoes, corn, ortega green chilies, beans, sour cream, and cilantro. 4. Fill peppers with filling. Bake about 45-50 minutes or until the peppers are soft. Remove from oven and top peppers with cheddar. Return to oven and cook until cheese is nicely melted.

zest magazine process

Documents

easy step

healthy gourmet easyreader

good step

step instructions

diet healthy

good quality food

com healthy

hearty meals food network