What Is It About Fats?

Does the word “fat” send a shudder down your spine? Let’s shed some light and see if it can allay those fears.

• Dietary fats are essential nutrients for our bodies. They
  • Provide energy — about 9 calories per gram
  • Protect (cushion) our organs and bones
  • Provide some insulation from the cold
  • Support cell growth
  • Have important roles in digestion
• They come in different shapes and sizes. The major ones are
  • Saturated Fats
  • Trans Fats
  • Monounsaturated Fats
  • Polyunsaturated Fats
• Recommended Daily Intakes are
  • Adults, 20-35% of total daily calories from all fats
    1. Limit saturated fats to less than 7% of these
    2. Limit trans fats to less than 1% of calories
    3. Remaining fats should come from sources of monounsaturated and polyunsaturated fats such as nuts, seeds, fish and vegetable oils
    4. Limit cholesterol intake to less than 300mg per day
  • Toddlers (age 2-3) have a need for slightly more fat calories, about 25-35% of calories per day
  • But by age 4, it drops back to that 20-35% level and remains there for life

Saturated Fats, more specifically Saturated Fatty Acids, are the main dietary cause of high blood cholesterol.

• They are found mostly in foods from animals and a few plants. Most often they are solid at room temperature.
• Beef, beef fat, veal, lamb, lard, poultry fat, butter, cream, milk, cheeses and other dairy products made from whole and 2 percent milk are the most common sources.
• Note that these foods also contain dietary cholesterol.
• Coconut, coconut oil, palm oil and palm kernel oil (those so-called tropical oils) and cocoa butter are the plant sources.

Trans Fats are created when oils are hydrogenated to make margarine and shortenings so that they are easier to handle and more shelf stable. They may be present in baked goods and fried foods where these hydrogenated fats are used. Check the Nutrition Facts label on the package, and avoid them as much as possible.

Monounsaturated and Polyunsaturated Fats, again, more specifically Unsaturated Fatty Acids, are found mainly in fish, nuts, seeds and oils from plants, e.g., olive oil, almonds, cashews, avocado, sesame seeds, pumpkin seeds, and vegetable oils, such as safflower, corn, sunflower and soybean oil.

According the American Heart Association, “Knowing which fats raise LDL cholesterol and which ones don’t is the first step in lowering your risk of heart disease. In addition to the LDL produced naturally by your body, saturated fat, trans-fatty acids, and dietary cholesterol can also raise blood cholesterol.” So plan for more monounsaturated and polyunsaturated fats and reduce your family’s intake of those saturated fat, trans-fat, and cholesterol bearing foods. There are numerous Low Fat and Low Cholesterol recipes made with California Raisins, and you can grind them to make a paste and substitute that for part of the fats called for in many recipes. Check out these possibilities at LoveYourRaisins.com:

Low Fat Recipes
	Eat more vegetables and fruits with a low fat combination in this Moroccan Vegetable Ragout with California Raisins and the Recipe of The Month, Raisin-Apple Stuffed Squash. And pull out all the stops with a low fat dessert, such as Spiced California Raisin-Honey Couscous with Yogurt.
Low Cholesterol Recipes
	Pumpkin Pie Popcorn Mix with Raisins starts the party off with a tasty treat and Dried Fruit and Sausage Stuffing would be great with your Thanksgiving turkey.
Raisins as Fat Replacer
	Lomo De Cerdo with California Raisins uses raisin paste instead of oil in the stuffing for a pork loin, but it would be equally good with turkey breast. Angostura Entrée Salad has a dressing made with raisin paste that should go with those holiday leftovers as well as chicken breasts.

During the coming busy holiday season, remember California Raisins are always a Wise Choice.

Get Your Bake On!

November 17 is Homemade Bread Day. There’s not much that is better than the smell of freshly baked bread when you open the door after a long day at work or school. So have some ready when your kids come home from school and enjoy it with them while they share their days at school.

Create a beautifully rich treat such as Brioche with Vanilla Cream and Raisins. The cold vanilla ice cream and warm brioche will be unbeatable on a balmy afternoon!

Get ready for Christmas and bake up some California Raisin Panettone. These individual fruit-filled breads are perfect to pack in the kids’ lunches. They will be the talk of the cafeteria.

Irish or not, Traditional Irish Soda Bread is a fabulous quick bread for everyone’s indulgence at breakfast, or as a bedtime snack, or anytime in between!

Raisin and Walnut Whole Wheat Rolls would be perfect for that Thanksgiving Feast, but well worth a try in advance.

Go Nuts!

There’s an entire day devoted to the beloved cashew — November 23 is National Cashew Day! Versatile and packed with heart-healthy monounsaturated fats, enjoy them, often and spice up any occasion with Catahoula and Sazarec Spiced Nuts with California Raisins or Sesame Rolled Raisin Treats or add cashews to Savory California Raisin Trail Mix. Serve them at a party, take to a potluck, or make a batch just to enjoy at home.

Let’s Give Thanks

Thanksgiving is remembering our blessings and sharing them with family and friends while enjoying all that abundance of food that makes this day so special. To make preparation for Thanksgiving dinner easier, take a spin off the traditional roasted whole turkey, with Breast of Turkey Stuffed with Chestnuts, Pistachios, and California Raisins. If you must, a whole turkey, goose or duck is something special when filled with Golden State Stuffing with its California Raisins and apples, too.

If this year demands something different, Vietnamese Stir-fried Chicken with Nuts and California Raisins and the wide array of flavors and textures may be just the ticket to a surprisingly satisfied gathering.

Think about Pear, Raisin and Gorgonzola Salad or Cauliflower-Raisin Salad for starters, and lighten up those candied yams with Sweet Potatoes with Raisin-Orange Sauce but keep all the great flavors.

The finale is just as important as the bird itself! Would golden raisins, white chocolate chips, and pineapple make a fantastic conclusion to a fantastic meal? Make sure your guests leave happy with California Nuggets of Gold Raisin Pie or Amaretto Raisin Swirl Dessert.

These are just a few of the great ideas and recipes to be found at LoveYourRaisins.com. Whether its home for the holidays or over the river and through the woods to grandma’s house, California Raisins can add to the fun and enjoyment. From Cookies to Breads to Party Foods to that all-important Thanksgiving Meal, they are the Wise Choice for better eating, every time!

September 2009

More News from California Raisins

Recipe of The Month – Crunchy Raisin Rice

California Raisins Go To College

Early on parents all learn that kids copy many of the food likes and dislikes they see at home. Picky as they are, we also notice that they are more likely to eat meals or snacks they have chosen themselves. However, teaching them to make Wise Choices seems to be the best way to ensure their continued good health.

School-age Children need

• Calcium to support healthy bone growth
• Iron to carry oxygen in the blood, and
• Protein to encourage muscle and body tissue growth.

Boys this age and almost throughout life, require more caloric input than girls.

We realize that food needs change as children’s bodies grow and physical activity increases.

Consequently, Adolescents need

• Additional calories
• More protein for growth and maintenance of muscle and body tissue
• More calcium for strong bones as they continue to grow, and
• Adequate iron to make it all happen.

Help mold your teen’s food choices by providing lean protein sources, low-fat dairy products, whole grains, fruits, and vegetables at home. Also, encourage much more physical activity. Leslie Sansone’s Walk At Home Video could work for the whole family. Coming soon to loveyourraisins.com. Watch for it!

By the time they are off to college, kids are, for the most part, done growing, but that does not mean that a healthy diet is no longer important. As they enter the arena of college cafeterias, fast food, and “all you can eat” meal plans, Wise Choices are still very important.

Encourage them to continue to

• Choose more calcium-laden products, and
• Make sure to get enough zinc, Vitamin C, and Vitamin B to guarantee good health as they become parents, themselves

With your care and guidance, your child will know enough about his body and his personal needs to make Wise Choices and continue good eating habits throughout a lifetime.

Recognize that College students face a lot of new challenges. They now must choose their own meals and snacks; fit them to an often limited budget; and schedule time to eat or, in many cases, prepare their own food. Quick and easy was never more important!

Nothing is easier than the cool treat offered by a Frothy Yogurt Shake. Run it through that blender and they are off to class in a hurry. Or roll up a Breakfast Raisin-Banana Tortilla Roll-up to get a head start on that hectic class schedule. Easy to make and nutritious, these could become staples in any dorm-room diet.

Raisin Apple Mini Pizzas made in a microwave provide a fun snack-size pizza without added stress in a college student’s life.

Make a big batch of Sunshine Snack Mix and it will be available for snacking throughout the week. It’s very portable and holds up well at the bottom of a backpack.

Antipasto Salad with California Raisins or our Recipe of The Month, Crunchy Raisin Rice, prepared ahead and stored in that small dorm-size refrigerator is a quick way to fill up before study group.

A little more effort makes a protein-rich meal when your college student creates Sunshine Cheeseburgers for himself and his roomies.

Packages from home should always contain food, so whip up some Raisin Banana Energy Bars and send them off to fill in as one of the best of portable snacks and a reminder of home. Don’t forget to tuck in several small snack packs of California Raisins, too.

From South of the Border

A whole month of celebrating our Hispanic Heritage reaches its high point on September 16, the day that Mexico won its independence from Spain. Dial into staples like rice, beans, chiles, tomatoes, and tortillas — and celebrate, celebrate all month long.

Don’t rush; just take things slow with Slow Cooked Pork with Guajillo Chile and California Raisins Pipian to create a truly filling meal without a lot of effort.

Chicken with California Raisin Mole spices things up with cocoa powder and peanut butter to smothers chicken breast in traditional flavor.

Finish a day of celebrating with a marvelous bread pudding. Mexican Chocolate Rum-Raisin Bread Pudding, a rich dessert, sure to bring smiles to faces all around.

Here’s To Mom and Dad!

Working Parents’ Day is on September 16, too. Mom, drop a couple of hints that you would like your kids to let you — and Dad, too — know how much they appreciate what you do for them. Just point them toward the recipe for No-Mess Banana Nut Pancakes with Cinnamon-Raisin Syrup and wait for breakfast in bed!

Or maybe you would rather they pack your lunch for the day. Rolling up some simple but yummy Ham Rolls with Raisins (Rollitos de Jamon con Pasas) is so easy your kids could do that, too.

At the end of the day, they might be able to put a Caramel Apple Sundae on the table for everyone — with just very little help from you, perhaps.

Apple of my Eye

Fall is apple time and September 26 is Johnny Appleseed Day. For 49 years, Johnny Appleseed wandered throughout the American wilderness planting apple seeds in the hope that they would grow and that America would become the land where no one was ever hungry. It is reported that he carried a pot on his head, and he might have sliced up some apples and presented them to those he met along the way with Caramel Dipping Sauce with Raisins and Chocolate! Let us agree that apples and caramel are meant for each other and the whole family can have fun dipping into this together.

Serve Apple Raisin Crêpes with Almond Ice Cream and Raisin Butter Sauce for breakfast or dessert! Enjoy Apple, Roquefort and Red Leaf Lettuce with Pumpernickel Croutons and love Johnny’s gift to America on his day and all through the season.

California Raisins Help Feed America

More than 12 million children in America are at risk of hunger. Despite classrooms being back in session — a time when many children will find some relief in going back to the free or reduced-price school meals — help is still needed on weekends and school breaks when assistance is not available. That’s why California Raisins partnered with “Days of our Lives” actress and host of the hit television show, “The Biggest Loser,” Alison Sweeney to raise awareness about Feeding America’s childhood hunger initiatives, including the Backpack Program.

To coincide with Feeding America’s Hunger Action Awareness Month, in September, California raisin growers will donate a semi-truck load of raisin snack packs to the Fresno Community Food Bank and contribute $50,000 to Feeding America to help support the more than 2,900 Backpack Programs nationwide. To learn more about this modern day Johnny Appleseed’s calling to fight childhood hunger, California Raisins, and the Feeding America program go to www.loveyourraisins.com.

Vote Now for California Raisins as Your Favorite Advertising Icon!

The California Raisin is up for Favorite Icon in the Advertising Walk of Fame sponsored by Advertising Age magazine. Help us celebrate the Dancing California Raisin’s 25th Anniversary by ensuring a win!

Two icons are chosen each year and the winning icons will be announced during Advertising Week on September 21. Winners get a plaque on Madison Avenue in New York City with a victory banner waving overhead.

Take a moment to vote at www.advertisingweek.com/wof. Just click on the California Raisin, click on vote, and you’re done. Go California Raisins! Ask your friends and family to vote, too. Vote now! The deadline is September 18!

California Raisins Share ‘Words of Wisdom’ With Launch of NEW Blog

On behalf of nearly 3,000 California Raisin growers, I am pleased to introduce the new California Raisins’ blog — Words of Wisdom. For the past few years, we have been promoting California Raisins as a wise choice for healthy, on-the-go snacking. As such, our new blog is designed to share news, information and insight about the tasty, nutritious California Raisin and just what we are up to in the heart of raisin country.

We will have content from guest bloggers including everyone from celebrity fitness trainer, Valerie Waters, who we have worked with for several years, to leading nutrition experts, raisin growers and maybe… just maybe, the Dancing Raisin himself. We invite you to check in often at loveyourraisins.com to read the latest words from the wise.

Sincerely,
Larry Blagg
California Raisin Marketing Board

These are just a few of the great ideas and recipes to be found at LoveYourRaisins.com. Wherever you go, whatever you do, California Raisins add to the fun and enjoyment. From snacks to lunches to special desserts, they are the Wise Choice for better eating, every time!

Valerie Waters Health & Fitness Video – Cardio Without The Gym

More News from California Raisins

Recipe of The Month – California Raisin and Brie Dessert Quesadillas

The spice of life begins with a variety of flavors.

It’s Back To School

It’s time to get back to the routine and reestablish some of those good eating habits that were set aside this summer. When it comes to habits, remember that children copy adults. If you eat well and enjoy your food, chances are that your children will, too. Here are some ideas to think about as you pack lunches, fix family meals, and plan your grocery shopping.

• The average child will not starve himself. If they don’t eat at one meal, they will make up for it at another.
• Snacks are small meals and need to be as nutritious as possible. It works better when they are planned and served as a designated part of the day’s food intake and served at a specified time each day. If you insist that your children take time to sit down and be aware of what they are eating, it is also a good opportunity for you to sit down with them and catch up on their day.
• Encourage them to help you plan the meals, shop for the groceries, and even help prepare ingredients or whole dishes according to their abilities. Give them the easy tasks.
• If children are aware of where their food is grown, they may find it easier to enjoy and appreciate the foods served at family meals. As Valerie Waters points out in her tip, Education through sampling, “We all know kids can be notoriously picky when it comes to food. Try taking them to a farmer’s market where they will learn that food doesn’t just come from the supermarket and that there are seasons for different foods. They will be encouraged to sample a wide variety of fruits and vegetables and often nuts or dried fruit, too. A farmer’s market is a fun outing for the whole family.”

Lunches To Take To School

Here are some great ideas for packable, tote-able lunches that even the kids can prepare – Well maybe with a little help from Mom.

Raisin Apple Mini Pizzas – Purchase ready baked pizza crusts or resort to bagels cut in half, and shredded cheese. Then, chop a few apples and any kid can put these together in a hurry.

Once they are assembled, just a little help with the skillet and the kids can put these sure-to-please California Raisin Peanut Butter Griddlers on the table fast. Or skip the heat and pack them cold. Delicious either way!

Warm the tortillas in the microwave and Ham Rolls with Raisins (Rollitos de jamon con pasas) are mere child’s play – and satisfying, too.

After School Fill-Ups

Two servings of milk or other dairy products help insure that kids get enough calcium and Vitamins A and D. What would be a better after school fill-up than a glass of cold milk and a tasty, sweet, nutritious California raisin bar?

Here are some that kids love to make themselves! Top of the class goes to Raisin Banana Energy Bars. These are good grab-and-go snacks, too, if you must, while Jiffy Oatmeal Crunch is one that goes together in a hurry. California Raisins Squared take a bit more preparation but store well and are good to have on hand for quick snacks, anytime.

More Cool Ideas for the Dog Days of August

Let’s talk cold soup and mention Minted Yogurt Soup with California Raisins, Walnuts and Chives. Derived from a recipe for an Indian raita, this cold cucumber soup is a great way to cool down at the end of the day. It can even be made the night before!

Top it off with a cool Moroccan Salad with California Raisins! Don’t let that Honey-Raisin Syrup with the California Raisin Juice Concentrate get in the way. A light molasses will serve just as well. Or choose that Bombay Salad just chock full of raisins, melons, and other things too good to mention.

Want something a little different for dessert, tonight! Serve our Recipe of the Month, California Raisin and Brie Dessert Quesadillas. For a light and airy conclusion to any meal on a hot day, choose Two-Ginger Golden Ice or Coconut Parfait.

These are just a few of the great recipes to be found at LoveYourRaisins.com. Wherever you go, whatever you do, California Raisins add to the fun and enjoyment. From snacks to lunches to special desserts, they are the Wise Choice for better eating, every time!

Summer Fun At Home

Let’s start with Valerie Waters’ thoughts about Exercise and see if they will give us some ideas about what to do this summer. Valerie says, “Exercising is a great fat buster, muscle toner, and stress-reducer; good news for all of us multi-taskers out there. But it doesn’t have to take hours and hours at the gym; my philosophy is get in, get out, get a life! Even simple steps like taking the stairs at work, going for a walk with the kids or some active playtime with them at the park can all make a real difference.”

Well, we thought Valerie was right on target, and started searching for ways to have fun — not too pricey and outdoors — that the whole family can do together, and here are some of the things we found.

1. Explore the possibilities in your own backyard. First, make it attractive with areas devoted to eating, active play, and someplace to just relax and enjoy; but keep it simple. String a hammock between two trees or posts; a kiddy pool or spray bottles filled with water for everybody can keep you cool, and a blanket or rug spread on the ground provides a place to eat and to play.
2. Daytime is great, but working moms and dads might better join the fun of stargazing or gathering ’round a campfire (in an outdoor fireplace or even the grill) just talking and watching the fire at night. There is fun in toasting marshmallows or doing the whole trip to S’Mores; singing songs and telling ghost stories.
3. If the yard is big enough, indulge in a quick game of flashlight tag, dodgeball or musical chairs.

Use your imagination, go local, and enjoy those simple things that happen really close to home, too, such as an escape from your backyard to picnics in the park or a neighborhood block party.

No matter what you choose to do, when it comes to eating outdoors whether in the backyard, down the block, or in the park, there are a number of simple rules about handling food safely that must be followed. To protect yourself, your family, and friends from food borne illness in the summer months, safe food handling when eating outdoors is critical.

1. Pack food safely. Keep cold food cold. From freezer or refrigerator to picnic table, cold foods should be stored at 40°F. Provide lots of ice or gel packs so that the cooler stays cold.
2. Organize coolers so that perishable foods won’t be exposed to warm outdoor temperatures until ready to eat.
3. A good rule is to pack beverages separately so that opening that cooler frequently will not heat up other more perishable foods.
4. Keep raw meat, poultry, and seafood securely wrapped and separated from other foods.
5. Clean fresh fruits and vegetables by rinsing thoroughly under running water, scrubbing with a brush when needed, and drying with a clean paper or cloth towel before packing in the cooler.
6. Cook foods to those safe temperatures recommended by FDA.

(See The Way of The California Raisin June 2009.)

1. Often overlooked but maybe more important outdoors than indoors, a quick cleanup of the preparation, cooking and eating surfaces and proper hand cleaning are vital to food safety. Running water, if available, or a water jug with soap and paper towels, or even disposable towelettes gets the job done quickly.
2. Take care to keep all utensils and platters clean. Never reuse platters that previously held raw meat, poultry, or seafood to serve cooked food. Always have a clean platter available.

(See www.fda.gov/Food/ResourcesForYou/Consumers/ucm109899.htm.)

For fun at home or dining elsewhere, be food safe and enjoy!

It’s Picnic Season!

July is prime time for picnicking. Pack up the cooler, the grill, and your family and friends and find some shade. Picnicking provides an opportunity for you and your loved ones to enjoy Mother Nature and fun food together. There are no rules against making a mess while you eat on a picnic, so do it with a smile.

Sweet Potato Empanadas provide the perfect beginning to any picnic meal. They are a great way to include Vitamin A and Vitamin C in your day. Snack on these prior to diving into the main dish.

Fire up the grill for some Marinated Grilled Chicken Skewers with California Raisin Sambal (Murghi Kebabs). Family and friends will love these creative, spicy skewers. Trying new spices is exciting and these could be your new favorite flavor combination.

Have you thought of picnicking in the Caribbean? Well, you can, but without packing your bags. Try Island Chicken Wraps for a deliciously ingenious creation. Have fun pairing Jamaican jerk spice with sweet fruit.

Create a beautiful high fiber side dish of Couscous Salad with California Raisins to compliment any main dish.

Or you might choose our Recipe of The Month, Jane’s Favorite Tri-Colored Salad to attract that hungry company. Both of these will taste even better with a little time in the cooler.

Make a huge batch of Nutty Raisin Nibbles for your whole family to snack on throughout the picnic and keep the leftovers at hand at home for a quick energy boost.

Having Fun Outdoors

Frisbee, soccer, wiffleball, bike riding, rugby, kickball…the possibilities are endless. Grab your loved ones and head for the field. Exercise is just as important, if not more so than a healthy diet. Get active this summer!

Can you multitask? How about catch a Frisbee in one hand and eat a Tortilla Roll Up with Peanut Butter and California Raisinsin the other? You should give it a try. The whole wheat tortilla, energy packed peanut butter, and good California Raisins will give you the boost to make that winning catch.

Pop a handful of Sunshine Snack Mix into your mouth before you run out to the kickball field. Your body will thank you. Our Junior Chef evaluated this recipe, and when asked if she would make this again, she replied, “Ooooh yes! They were very easy to make and do not have a lot of ingredients.”

Pack a few Toasted Raisin-Apple Munchables into your bike basket the next time you go for a ride. You’ll have a tasty snack waiting for you on your rest break. The raisins and apples will add zing to your pedaling.

Kids in the Kitchen

Every meal — indoors or out — requires preparation. Getting kids to help provides precious bonding time with Mom or Dad and teaches valuable survival skills, such as counting, measuring, patience, and creativity. Shopping with Mom or Dad is one of those everyday learning processes; bring your kids along.

Let the kids roll their own lunch with a Pinwheel Roll-Up Sandwich. This sandwich is easy-to-make and low fat, so let them have lots of fun.

Try cereal on a stick with Raisin Cereal Pops. These are a sweet treat without the mess. Kids will love eating this combination of cereal, marshmallows, and raisins on a stick. They’ll want to make them time and time, again.

Your kids will be begging you for more Raisin Peanut Butter Balls, after just one taste. Portable and fun to create and eat, our Junior Chef said, “These are crunchy and sweet.” Who could say ‘no’ to that?

Hottest Days of Summer

The Dog Days of Summer — the hottest and muggiest days of the season — are here! Named for “the dog star”, the constellation Sirius, that rises and sets with the sun during this season, it was believed that its heat added to the heat of the sun creates a time with hotter weather from July 3 to August 11. Avoid adding more heat with these recipes that do not require an oven or stove.

Start your day off the right way, without any sweat, by creating a Berry Berry Freeze and enjoy the refreshing sips of this smoothie. Change things up by substituting other berries.

Keep the coolness coming with a California Raisin and Orange Salad. Taste the contrast between the crunchy romaine and fennel with the juicy orange and raisins.

Coleslaw anyone? Enjoy a chilled, crisp salad with Coleslaw with Raisins and Peanuts. The whole family will like this one.

Combine the sweetness of fruit and the bite of cilantro with Fruit Salsa Salad — a unique dish that plays with your taste buds and brings you back for more.

In the mood for chocolate? Chocolate Raisin Knackerly is a simple candy that combines chocolate and raisins for bite-size fun.

These are just a few of the great recipes to be found at LoveYourRaisins.com. Wherever you go, whatever you do, California Raisins add to the fun and enjoyment. From snacks to barbecues to special desserts, they are the Wise Choice for better eating, every time!

Fruits and Vegetables – Good Nutrition and the Food Budget

Whether you are saving for a pet project, new furniture or car, vacation or college education, or just trying to survive the economic downturn, one of the places to look for extra cash is in the food budget. A penny saved on food is a penny earned toward other goals.

According to Alix Kates Shulman, author of several books, some really good ways to make ends meet and still eat well, i.e., making wise choices to be sure of getting all the nutrients you and your family need, are

1. If you don’t need it, don’t buy it;
2. Never buy a new one if your old one works; and
3. Never buy an expensive one when a lower-priced one will do.

Many of us have already abandoned restaurants for more time in the kitchen; and some of us may have given up driving in favor of walking to the store, but have you explored the possibilities for growing your own food, building menus around what you have on hand, being a more inventive cook, or living smaller with small plates and smaller servings at home? These are very trendy and the latter can really help maintain appropriate weight for many members of the family. Don’t forget to make the kids part of the solution, too. It is always amazing what they can devise when asked.

Ashley Grimaldo, writing for McClatchy News Service says, “To be a smart shopper, be thrifty and concerned about your diet,” and recommends that you

1. Look for seasonal sales. Stick with foods that grow in the season. Transportation costs incurred by importing and eating out-of-season foods are astronomical and arrive at the store right along with the food.
2. Plan meals and make a list. There are numerous sites on the Internet that can help. E-Mealz.com is one that does the work of making lists and finding recipes for you. Mealsforyou.com is another, and there are many more that are available to simplify this task.
3. Shop at the local farmers’ markets. It’s that transportation thing again, and you will be surprised at the reasonably priced and tasty foods that are available close to you.
4. Buy in bulk, but keep in mind that foods have use-by dates, deteriorate and spoil, so choose wisely and buy only what your family will use. And be very careful about using more just because it is there. Be conscious of the unit cost every time.
5. Limit time spent on coupon poaching. Time is money and your time is valuable, too. If you spend an hour and find only five dollars worth of coupons, you aren’t being paid what you deserve.

When times are tough, it’s tempting to buy high-calorie, processed foods (think chips, cookies and doughnut holes) which tend to cost less than lower-calorie, more nutritious things like vegetables, fruits and whole grains. But you can save on groceries without skimping on nutrition. Here are some hints from Linda McDonald, MS, RD, and editor of SupermarketSavvy.com.

1. Balance the bulk. Stocking up on whole-grain rice, pasta, and other staples from the bulk bins can save you money. Just don’t buy more than you can use.
2. Practice portion control. Meat is one of the costliest items on the food budget, so remember that a good-size portion for a woman is 3 ounces or a piece about the size of the palm of her hand. For men, 4 ounces will do and that also is a piece about the size of his hand. Depending on age, children’s portions should be smaller.
3. Bypass packaged foods. Do more prep work at home and skip the premade pizza crusts, shredded cheese, and prewashed salad greens. You may see 10 to 20% savings at the checkout counter.
4. Know when to go organic. For things that you peel, like bananas, oranges, etc., you can save with the regular kind. Avoid pesticides and the like in fruits, such as strawberries, blueberries, grapes, and apples that you don’t peel, with organics.
5. Choose frozen over fresh (sometimes). Out-of-season produce is more expensive and may lose much of its nutrients in shipping. So go creative with what’s in-season or buy plain frozen veggies and fruits – individually quick-frozen without calorific sauces or sugar. Serve dried fruits often and watch the savings grow while enjoying the nutrition here.
6. Look for store labels. Store brands now include organic, low-sodium, and other healthy options in products comparable to national brands and usually are more economically priced.
7. Check the unit price. If your supermarket doesn’t list these on the shelf tag, flip out your hand-held calculator and do the math right there in the aisle to compare prices across the different options.
8. Don’t fall for the hype. Watch for words like functional foods, super fruits, and the like. Orange juice fortified with calcium, revved-up sports drinks, teas and the like do a good job of raising the total on your bill while you would be better off feeding your family foods that provide those nutrients naturally.
9. Watch the scanner. Be sure that all your purchases are properly scanned, but be particularly aware of the store specials and coupon buys. It may be a good idea to unload all of those from the cart first or last and pay particular attention as they go through the scanner.
10. Just say, “NO!” Plan your grocery list ahead, and don’t buy anything you don’t need. Above all, resist those impulse buys.

Recently, there have been reports that Americans as a whole are purchasing 29% less fresh fruit, vegetables, and other perishable items due to financial concerns.

California Raisins, as well as other dried fruits like dried plums, dried figs, and dates, are an economical way to include good fruit nutrition in your family’s meals. There is no waste; they store without refrigeration for a longer period of time; and transporting them conserves fossil fuels, thereby saving transportation costs and the planet all at the same time. They make perfect, transportable snacks and a multitude of other good things, too.

At current prices here in Fresno, California, a medium fresh apple costs about 33 cents, a medium orange is almost 50 cents, while a small banana will run about 20 cents. A serving of California Raisins is 26 cents, of dried plums is 33 cents and dried dates are running 83 cents per serving while figs factor out to 75 or 87 cents. Dried cranberries, on the other hand, seem to be running about 70 cents per 1.5-ounce (40-gram) serving. It’s hard to beat those California Raisins and other California dried fruits, so serve them often.

Above all remember Valerie Waters’ Tip of the Month - Eat Right! where she reiterates, “Finally, you can’t forget about eating right – not only at meals, but while snacking, too. A lot of moms reach for their kid’s snacks when hunger hits, and that’s fine, just make sure those snacks are healthy for them and you, too. Dried fruit is one of your best bets, especially California Raisins. They are a naturally sweet, fat-free, portable snack, and that’s a big plus when you are looking for healthy eating on the go. And more good news…for adults, 1/4 cup of raisins counts as one of your daily fruit servings.”

Along with that good advice, take time once or twice a week to do the Time Crunch Workout that you will find on Valerie Waters’ Health and Fitness Video Tips at LoveYourRaisins.com and add more active time to reach all your good health goals.

National Fruit and Vegetable Month

Almost everyone needs to eat more fruits and vegetables. Research shows that they are critical to promoting good health and may help protect you from some chronic diseases including stroke, other cardio vascular diseases, and certain cancers. Fruits and vegetables, as well as many other foods, contain the vitamins, minerals and other naturally occuring substances that may help to protect against these diseases, but may not be found in most supplements.

Substitute fruits and vegetables for those higher calorie foods and lose or maintain a healthier weight. Easy to eat on the go, make them available anytime to provide a much needed energy boost. Very busy moms and dads with intakes of up to 3,000 calories need as many as 2-1/2 cups of fruit and 4 cups of vegetables every day while active kids ages 6 to 10 and not so active older adults should make 1-1/2 cups of fruit and 2-1/2 cups of vegetables a part of their 1,800 calories each day.

Because they are dried and the nutrients are concentrated, just 1/4 cup of California Raisins counts the same as 1 cup of most fresh fruits. Breakfast is a good place to start adding them to your daily fruit count. Just toss them on cereal, hot or cold; sprinkle on peanut butter toast; or stir into a favorite pancake batter as suggested in The Recipe of The Month, No-mess Banana Nut Pancakes.

National Dairy Month

June is time to check up on your milk and dairy product intakes, too. Just 3 servings a day of milk, cheese or yogurt provide nine essential nutrients, including calcium, potassium, phosphorus, protein, vitamins A, D and B12, riboflavin, and niacin equivalents, along with protein to help to better manage your weight, reduce the risk of high blood pressure, osteoporosis and certain cancers, all the while building and repairing muscle and maintaining healthy skin.

To combine healthy dairy and up your fruit intake, too, start with a hearty breakfast entrée like Fiesta Brunch Strata that you prepare the night before, and move on to Chile Rellenos with California Raisins, Cheese, Pecans and Guajillo Chile Sauce for dinner.

Dish up a Warm Party Brie or California Raisin and Brie Dessert Quesadillas for a special ending to any meal. Looking for a fun way to entertain? Gather ’round the table and start the party with California Golden Raisin Camembert Fondue.

Raisins and Turkeys (Turkey Lovers Month)

Combine dairy and a great source of protein in a Smoked Turkey Waldorf Melt or in these Sunshine Cheeseburgers while substituting ground turkey for the beef, and you have the best of June’s nutrition.

Another great source of protein with no saturated fats, turkey should appear on the table more often than just at Thanksgiving. Toss shredded cooked turkey with plumped California raisins, cabbage or fresh spinach; serve boneless turkey breast with vegetables, raisins and couscous in a one-dish meal for a crowd, and you can enjoy the wonders of Asian Turkey Salad, Turkey and Spinach Salad with Raisins or Turkey-Vegetable Couscous with California Raisins often and year-round.

When it comes to just plain good eating, Mango-Raisin Turkey Picadillo Wraps or Turkey Cutlet on Ciabatta with California Raisin and Red Onion Marmalade make quick-fix lunches or dinner entrées to eat at home or away.

Let’s All Grill

From now until Labor Day, grilling is in full swing. Under the broiler indoors, outdoors over charcoal or gas, June and July hold several opportunities for special celebrations from the grill. Starting with Flag Day on June 14, continuing through Father’s Day and the First Day of Summer on June 21, and Independence Day on the Fourth of July, look to California Raisins to make sweet, savory and irresistible meals from the grill.

If chicken is your dish, grilled Limoncello Chicken with California Raisins and Grilled Chicken with Guajillo and California Raisin Pipiân will bring new and exciting flavor to your grill.

You just can’t make enough Burgers with Raisin Salsa or, if you prefer, dress up that beef with Grilled Fillet Mignon with California Raisin Onion Jam, Baked Tomatoes and Spinach Peanut Sauté to make a whole meal.

Take a backyard journey to the Caribbean with Grilled Jamaican Jerk Pork Chops with Raisin-Rum Sauce and Garlic Sweet Potatoes or switch to pork with Chef Charlie Trotter’s Grilled Pork Chops with Pickled Red Onions and Raisin-Fig-Balsamic Sauce.

When seafood is a better idea, Grilled Salmon with Raisin Pipiân Sauce or Grilled Tuna with California Golden Raisin Chutney (Muchee Kismis) from India can flavor your grill preparations.

When it comes to grilling, or preparing meats anytime, for that matter, observing a couple of basic rules can prevent a lot of problems.

1. When you shop for meat, put it in your grocery cart last and, when the outside temperature is 90°F or higher or there may be delays enroute, bring a cooler and purchase ice to keep it cold until it is in your refrigerator at home.
2. Thaw frozen meat and poultry in the refrigerator — never on the counter — allowing up to 24 hours to thaw 5 pounds of meat.
3. Likewise, marinate meat and poultry in the refrigerator and always reserve some of the sauce for basting on the grill so you never use the same sauce for marinating and basting.
4. Wash your hands with warm soapy water for 20 seconds before handling any food; immediately, clean up any juices from meat or poultry that spill with clean paper towel and again wash your hands with warm soapy water for 20 seconds before handling this or any other food.
5. Thaw meat completely before cooking and keep ground meat patties to about 1/2-inch thick and about 4 inches in diameter (about 4 ounces each or 4 patties per pound) so that they cook thoroughly and evenly.
6. When transporting meat and poultry to a picnic site — keep it COLD in a cooler with ice or frozen gel packs, separately from other foods or beverages, and avoid opening the cooler.
7. Use a thermometer (instant read works best) to be sure that the food has reached a safe minimum temperature, i.e.,
   • Ground beef patties – 160°F
   • Beefsteaks – 145°F for medium rare
     - 160°F for medium
     - 170°F for well done
   • Pieces of poultry or ground patties – 165°F
   • Fish or seafood – 145°F
   • Shellfish – 165°F
8. Use separate clean tongs or a spatula designated just for the meat; and discard any that is left out for more than two hours.

Along with the grill, think picnics and salads, and bring along Chef Roy Harland’s Picnic Rice Salad for the crowd or something more individually portioned like Summer Salad of Quinoa and California Raisin-stuffed Tomatoes.

Pack a bag with Tempting Tuna Pita Pockets and Savory California Raisin Trail Mix for a portable lunch in the park.

Whether in the backyard, down the street, in the park, or on a bicycle, munchies like Golden Raisin, Lemon, Pistachio and Butterscotch Cookies and Raisin Nut Brownies are extremely difficult to resist.