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Both forms of vegetables have similar nutritional content. When cooking your vegetables steaming in a small amount of water will preserve any of the water soluble vitamins. This is true for both fresh and frozen vegetables. 




High purine foods are primarily animal-based foods such as game meats, liver, beef kidneys, brains, and some fish such as anchovies, sardines, herring and scallops. There are some vegetables that have a moderate amount of purine such as asparagus, cauliflower, spinach, mushrooms and green peas. All fruits, like bananas and mangos, are considered low purine foods which is from 0 – 50 milligrams per 100 grams of fruit.




There are many books that can be found at your local bookstore for special diets but it may benefit you to consult a registered dietitian. They have the expertise necessary to handle special dietary needs. Click here to go to the American Dietetics website to find a Registered Dietitian near you.




Nothing says summer more than a sweet ear of corn. Corn is a good source of vitamin C and one ear contains 2 grams of fiber. It is a delicious and healthy addition to your meal!




Wash and drain the trimmed berries in a colander to remove as much water as possible.  Dry them by patting carefully with a paper towel. Then spread the berries on a large baking sheet to make one layer, and place in freezer until berries are frozen.  If your freezer isn’t big enough for the pan, place the berries in a container that will fit into your freezer.  Once frozen, place in freezer sealable plastic bags and remove as much air as possible to prevent freezer burn.  One tip for removing air is to put a straw in the bag, zip closed as far as possible, then suck the air out of the bag.  Pinch the straw shut, pull it from the bag, and zip the bag the rest of the way.  When you are ready to use the berries, thaw in the refrigerator. Enjoy !




My son loves, i mean LOVES brocolli (he’s 6) but he won’t eat any other vegetable. Should i worry that he’s not getting enough variety?


These are great for summer parties! 2 c. plain yogurt 1 c. bananas, strawberries, blueberries, etc. 1/2 c. orange or apple juice Blend fruit or berries; add yogurt and juice; mix. Pour into popsicle molds or small paper cups. Freeze. If using cups, insert popsicle stick when partially frozen.


Black bean tacos are one of my children’s favorite meals. I use canned black beans and grind up carrots, celery and onions to cook with them. I flavor them with taco seasoning and we’re good to go.


Prevention and treatment of constipation is individual, and it generally involves a more comprehensive approach to diet rather than focusing on one particular type of food. All fruits do contain fiber and are one component of a healthy dietary approach to preventing and treating constipation. General guidelines for preventing and treating constipation include:


  • Eat a variety of both fruits and vegetables and meet recommendations for intake: 3 ½ – 4 ½ cups per day for moderately active adult females; 4 ½ -5 cups per day for moderately active males.
  • Eat foods whole grains such as 100% whole wheat breads, whole grain cereals (such as Shredded wheat), and unprocessed grains like brown rice, whole barley, etc.


  • Drink plenty of fluids.


If constipation is a chronic problem for you, it is recommended that you discuss this with your physician.




Dehydrating fruits removes only the water and retains all the important nutrients. Dried fruit is a great way to get more fruit in your diet. It is easy to pack and carry. Just keep an eye on the calories as they are higher in calories ounce by ounce then the fresh version!



The Expert: Dr. Elizabeth Pivonka, a mother of two and a registered dietitian, shares years of experience in getting people to eat more fruits and veggies.
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