UC Food Blog
Melanie Colvin, a graduate student at the UC Berkeley School of Public Health, focuses on addressing nutrition-related diseases through preventative measures. As a GFI fellow, Colvin will work with Nutrition Policy Institute researchers to conduct a secondary analysis of the Healthy Communities Study, a six-year observational study that included more than 5,000 children and their families from 130 communities in the United States. The native of Chapel Hill, NC, will analyze the relationship between household food insecurity and physical activity. Colvin plans to pursue a Ph.D. with a goal of a career in public health research.
"The GFI fellowship allows me to experience many facets of developing meaningful research questions that I will address on my own one day as a principal investigator," Colvin said.
“I am excited to learn from the UC ANR's Strategic Communications team and for the opportunity as a GFI fellow to gain hands-on agricultural research communication experience,” Mueller said.
In addition to their individual projects, the 2018-19 GFI fellows are invited to participate in systemwide activities designed to enhance their leadership skills and enrich their understanding of the food system in California.
The UC Global Food Initiative was launched by UC President Janet Napolitano in 2014 with the aim of putting UC, California and the world on a pathway to sustainability. The GFI fellows are part of a group of approximately 50 UC graduate and undergraduate students working on food-related projects at all 10 UC campuses, UC Office of the President, the Lawrence Berkeley National Laboratory and UC ANR. Each participant receives a $4,000 award to help fund student-generated research, projects or internships that support the initiative's efforts to address the issue of how to sustainably and nutritiously feed a world population expected to reach 8 billion by 2025.
Melanie Colvin, left, and Maci Mueller.
The transition of fall is upon us and gardeners are busy tending to late summer harvests, pruning back perennials, prepping for slower plant growth and more. But fall doesn't have to be all about wrapping up the growing season. In fact, life is sprouting and new garden plants are growing with the promise of fall, winter and early spring harvests.
Are you looking to join the cool-season gardening craze? The UC Master Gardener Program has engaging workshops to inform and inspire this fall. Bay Area residents can check out Growing Garlic and Onions in San Jose or Top 10 Vegetables for your Winter Garden in Campbell, both hosted by the UC Master Gardener Program of Santa Clara County. Another great resource is Saving the Harvest, a gardening and preserving guide and 2019 calendar created by the UC Master Gardener and UC Master Food Preserver Programs in Sacramento County. Check out the local offerings in your area at UC Master Gardener Program events.
Wherever you are in your gardening journey, here is a checklist of September activities for your garden:
- Maintain your warm-season garden with regular checks and harvesting. Prune new growth, flowers and any small or very immature fruits from tomatoes, eggplants and peppers. This practice encourages the plants to put energy into ripening fruit that has already set.
- Harvest and store seeds for next year's warm-season garden. To save and use seeds in the future, make sure you have a dry, cool location for seed storage. Don't forget to label and organize seeds to make preparation and planting easier in the spring.
- Remove and compost plants that have reached the natural end of lives or fruitfulness.
- Enjoy regular harvest of late-season-bearing cane berries like raspberries and blackberries. Check vines regularly for ripe fruit and pick before the birds steal away the fruit.
- Check and harvest edible landscape plants as well. Pineapple guava, Acca sellowiana, is a fantastic landscape shrub that has the added bonus of producing a tropical fruit. When pineapple guava fruit fall to the ground they are ripe, collect the fruits and wash, slice and eat the white fruit on the inside (like you would eat a kiwi).
By the end of the month it's time to start planting a cool-season garden. Try radishes and lettuces for harvest in late fall. They mature quickly and pair beautifully with roasted vegetables, cheese and nuts for a harvest-themed dinner salad. Broccoli and cauliflower are a great addition to your garden for winter harvest. Try roasting or making a creamy soup for a warm dinner on a cold night. Finally, onions and shallots are a must for your cool-season garden. They are slower to mature and will be ready for harvest in early spring to brighten your dishes and usher in a change in the seasons.
- Plant radishes, turnips, beets, onions and kale from seed.
- Pick up vegetable starts for broccoli, cauliflower, cabbage and lettuces at your local garden center.
- Keep soil moist while young plants send roots out into your garden bed.
- Provide shade to cool-season vegetables if needed to protect them from hot afternoon sun.
Connect with us
The UC Master Gardener volunteers are eager to help with all of your gardening needs. The UC Master Gardener Program can work with teachers and community volunteers to provide gardening information and consultation in the support of school gardens. With local programs based in more than 50 counties across California, there is sure to be a workshop or class near you. Visit our website to find your local UC Master Gardener Program, mg.ucanr.edu.
Missy Gable, Director of the UC Master Gardener Program shares tips for keeping a fall vegetable garden producing.
An alternative from planting from seeds is to buy vegetables that have already been started at a local nursery.
The UC Master Gardener Program has classes and events across the state to teach communities about about how to grow and harvest food from their home gardens and landscapes.
Missy Gable, Director of the UC Master Gardener Program shares tips for keeping a fall vegetable garden producing.
Farmers work long hours under the open sky, struggling to finish each day's planting, cultivating, pruning or picking before the sun sets. It's hard sometimes to imagine, while engaged in this day-to-day pressure, but city people often welcome the chance to pay for an hour or two on that farm, especially if they can pick their own fresh fruit or vegetables. For many urban people, just getting out of town to a farm is a delicious pleasure.
U-Pick farming has a long tradition. Fifty years ago it was common for families to spend an afternoon picking bushels of produce to take home for canning or drying or storing for use in the winter. As more women joined the workforce full-time, the practice of preserving food became less common and U-Pick farms shifted their focus.
Visiting a farm became an enjoyable family experience, designed to build lasting memories, often with an underlying goal for farm visitors of teaching children where their food comes from. With the current popularity of local food and culinary adventures, U-Pick farming operations are growing in popularity and attracting new customers.
However, U-Pick farming comes with risks. Customers need welcoming and caring for, and they tend to break branches, wander where they are asked not to, and not show up when the weather is bad, even if the crops are ripe and ready. Farmers considering a U-Pick operation need to understand their liability and food safety responsibilities, budget and set prices carefully, and train staff in customer service skills.
UC SAREP staff developed the guide with the help of several California U-Pick farm operators who were willing to share their experience and advice with other farmers. The guide also includes advice provided by farmers and Extension educators from other states. Topics include:
- Crop Diversity and Packaging
- Location and Layout
- Communications and Promotion
- Permitting and regulatory compliance
- Financial Planning and Budgeting
- Staffing considerations
- Food safety & Risk Management
- Complementary products & attractions
After careful consideration, farmers may decide that a U-Pick operation is not for them, or they may decide to move forward with building lifelong connections with a community of grateful customers.
To find a farm to visit (including U-Pick farms) visit the UC Agritourism Directory and Calendar, www.calagtour.org.
If you're like most of us, you “go bananas” for a banana for breakfast.
It's healthy, nutritious and packed with potassium.
But wait! You should probably go bananas for another fruit--that pear-shaped avocado. Did you know the avocado provides more potassium than a banana?
It does. A medium-sized banana yields 422 milligrams of potassium, while a medium-sized avocado, a whopping 708 milligrams.
“Eating more unsaturated fats -- as opposed to saturated fats and processed carbohydrate -- is a delicious step we all can take to maximize cardiovascular health,” Adams says. “Avocados are such a delicious way to do that!"
We love our avocados, our veritable green goddess that never disappoints, never deceives, never dissatisfies, whether we “butter” them on toast in the morning for breakfast, or slice or chunk or cube them for our salads at lunch and dinner. Health-conscious folks call them a superfood, and even mash and freeze them to ensure a steady supply in the winter. There's even a website on “50 Things to Love About Fresh Avocados.”
This year, California's 2000 avocado growers anticipate a yield of 374.6 million pounds. That crop forecast, according to Tom Bellamore, president of the California Avocado Commission, is nearly double the yield of the 2017 crop and “despite the ravages of Mother Nature in California's avocado growing regions.”
UC Cooperative Extension adviser and avocado researcher Ben Faber of Ventura and Santa Barbara counties, points out that the avocado is really a fruit, not a vegetable. “The Supreme Court classified the tomato in 1920 or so as a vegetable because that's the way people think of it and it was taxed differently for tariffs. Politics or botany separates a lot of things in our lives.”
“The avocado is an amazing fruit,” Faber says. “It grows on a tree and comes to maturity, reaches certain oil content and a stage at which it will ripen, but it does not ripen on the tree. It needs to be removed from the tree before it will soften. If the fruit is removed before it has reached maturity it will not soften, and will remain rubbery and inedible.”
“One of the problems is that the fruit will hang on the tree for an extended period of time and it is hard to know when they are mature,” Faber points out. “Avocados are not like apricots where you have about two weeks to get the fruit off before it falls off. As the fruit stays on the tree, it gradually develops more and more oil content and has a richer flavor.”
What if the fruit stays on the tree too long? “It can develop an almost rancid flavor,” Faber says. “So it is good to know when the best, acceptable flavor is. Avocado varieties fall into general seasonal periods when they are mature, such as ‘Fuerte' and ‘Bacon' in winter, ‘Hass' in spring/summer, ‘Lamb-Hass' in summer/fall.”
The fruit will typically be ripe in seven to ten days, Faber advises. “If you want to speed things along a bit you can take three or four avocados and place them in a loosely closed paper bag with two or three Red or Golden Delicious apples or ripe kiwifruit. The purpose of the apples or kiwifruit is that these fruit produce a natural plant hormone, ethylene, that will help stimulate the avocado to produce its own ethylene. Apples and kiwifruit are known to produce lots of ethylene. The Delicious apples are varieties that produce more ethylene than other apple varieties. You can keep them even after they are shriveled and they will be producing ethylene.”
Never place your avocados in a plastic bag “unless you keep it open since the fruit needs to breathe during this process,” he says. “Just keep the fruit on your kitchen counter or in a warm place; 68F is the ideal temperature. Lower and higher temperatures both actually slow the process.”
Plant scientists trace the origin of the avocado (Persea americana) to south central Mexico. The avocado belongs to the flowering plant family, Lauraceae. Growers and gardeners glean tips on pest management from the industry and from the UC Statewide Integrated Pest Management Program.
Of the many known varieties, avocados fall into three broad categories based on whether they are of the Mexican, Guatemalan or West Indian races of Persea americana, the avocado species and the crosses that occur between these races. Generally speaking, California varieties have been the result of crossing between the Mexican and Guatemalan races. West Indian race varieties are not common here because of their generally lower cold tolerance.”
Ben Faber, like Linda W. Adams, enjoys avocados. He usually buys them “whenever they are reasonably priced.”
“One of the reasons I do research is that all the downed fruit is not salable because it is against food safety restrictions to introduce it into the food chain and all that fruit either gets eaten by coyotes or me,” he quips, adding “The tree is too big to fit into my backyard.”
Looking for a great recipe? The California Avocado Commission offers many recipes, including what it calls “The Best Guacamole Ever."
Dietitian Adams shares one of her favorites at https://www.delish.com/cooking/recipe-ideas/a19872947/avocado-tomato-salad-recipe/.
Avocado Tomato Salad
1/4 cup extra-virgin olive oil
Juice of 1 lime
1/4 tsp. cumin
Freshly ground black pepper
3 avocados, cubed
1 pint cherry tomatoes, halved
1 small cucumber, sliced into half moons
1/3 cup corn
1 jalepeño, minced (optional)
2 tbsp. chopped cilantro
In a small bowl, whisk together olive oil, lime juice, and cumin. Season with salt and pepper.
In a large serving bowl, combine avocados, tomatoes, cucumber, corn, jalapeño, and cilantro. Gently toss with dressing and serve immediately.
Enjoy! The avocado keeps good company!
The avocado, often thought of as a vegetable, is really a fruit and it's packed with potassium. (Photo by Kathy Keatley Garvey)
Avocado addicts know the avocado as a veritable green goddess that never disappoints, never deceives, never dissatisfies. (Photo by Kathy Keatley Garvey)
Dietitian Linda W. Adams
An avocado must be removed from the tree before it will soften, says UC Cooperative Extension advisor Ben Faber. (UC ANR Photo)
Farmer Vang Thao has been managing a successful farm south of Fresno for nearly 30 years, producing a spectacular array of vegetables – heirloom tomatoes, purple bell peppers, water spinach, bitter melon, Thai eggplant and dozens of others.
Every weekend the family traverses the Grape Vine to set up a visual feast at farmers markets in Santa Monica, Hollywood, Palos Verdes, Torrance and Hollywood. Acclaimed Los Angeles chefs rave about his produce, according to a Los Angeles Times feature story on the Thao family.
Produce like sweet potato leaves, amaranth and black nightshade are essential for families hailing from Vietnam, Laos, Thailand, the Philippines and India who seek ingredients for their traditional cuisine, but the market is limited. Now, small-scale farmers like the Thaos are on the cusp of something with much wider appeal.
One of their crops is moringa, a tropical tree that produces an abundance of fresh shoots to sell at the farmers market booth for $1 a bundle. Moringa is a delicate green that can be added to salads, soups and nearly any other dish. It has a pleasant nutty, earthy and slightly pungent green flavor. While it tastes good, it's the plant's nutrient profile that is commanding attention.
On the internet, moringas are called miracle trees. All parts of the plant are edible – the tender leaves can be cooked or eaten fresh, moringa flowers are considered a delicacy, the tree's young pods can be used like green beans, roasted seeds are said to have antibiotic and antifungal properties. The roots and bark have medicinal potential, but need more study to determine the right dose. A 100 gram serving of moringa greens has more protein than a cup of milk, more iron than a cup of spinach, and is high in calcium, potassium, vitamin C and vitamin A.
Moringa is the Superfood of 2018, according to the trend watchers at SPINS.com. UC Davis nutrition researcher Carrie Waterman is studying moringa's use, production and processing worldwide. She is pursuing moringa for therapeutic applications in treating cancer, HIV and inflammatory bowel disease.
Ruth Dahlquist-Willard, the UC Cooperative Extension advisor to small-scale farmers in Fresno and Tulare counties, recognized moringa's potential to supplement income for Southeast Asian farming families who are marketing specialty Asian vegetables and herbs to immigrant communities.
“Moringa is a drought tolerant tree known for its excellent nutritional content,” Dahlquist-Willard said. “We believe it could improve the economic viability of small-scale farms in our community. We are helping small-scale farmers with moringa product development and marketing.”
Supporting farmers growing moringa in marketing the product to new buyers is an objective of the UCCE moringa project, a partnership with the UC Sustainable Agriculture Research and Education Program, which was funded by a California Department of Food and Agriculture specialty crop block grant. Lorena Ramos, the project lead, is working on developing marketing materials, outreach opportunities, and value-added options.
While using moringa is second nature for many immigrant groups, expanding the market includes demonstrating how easily the green can be used in the kitchen. Dahlquist-Willard and Ramos called on another sector of UC Cooperative Extension – the UC CalFresh Nutrition Education Program – for assistance. UCCE offers nutrition education in schools and community settings to children and families eligible for the USDA's nutrition assistance programs. Each year, Fresno State dietetic students serve two-week internships at UCCE. In 2018, one of their tasks was developing creative, healthful recipes incorporating moringa. Among the recipes were overnight oatmeal, pesto, smoothies, guacamole and energy bites – all with moringa.
“We are publishing the best recipes to share with the public to help them add this nutritional green into their diets,” Ramos said.
Recipe cards and moringa samples will be available July 26 at the Fresno Food Expo, where UCCE is hosting a booth to raise awareness about moringa by introducing farmers to Fresno area chefs, buyers and consumers and sharing information about the vegetable's health benefits, culinary versatility and its ability support small-scale farmers in Fresno and Tulare counties.
Following is a USDA recipe ideal for incorporating moringa:
Grilled quesadilla with vegetables
Nonstick cooking spray
1 medium zucchini, diced
½ broccoli head, diced
1 green pepper, diced
1 medium onion, minced
1 carrot, peeled and grated
16 (6 inch) flour tortillas
12 ounces cheese, shredded
½ cup moringa leaves
- Wash all vegetables.
- Collect, dice, shred and measure all ingredients before starting to prepare the recipe.
- Spray a large skillet with cooking spray. Add zucchini, broccoli, green pepper, onion and carrot. Cook vegetables on medium heat for 4 to 5 minutes, stirring frequently. Remove vegetables from skillet, and put on a clean plate.
- Spray skillet with cooking spray again and place 1 tortilla in the skillet. Top with ½ cup vegetables and 1/3 cup cheese. Sprinkle on fresh moringa leaves.
- Place a second tortilla on top. Cook on medium low heat for 2 to 3 minutes or until the cheese starts to melt and the bottom tortilla starts to brown.
- Flip over the quesadilla. Cook for another 2 to 3 minutes until tortilla brons.
- Repeat steps 4 through 6 to make additional quesadillas
- Cut each quesadilla in half or quarters, serve hot with your favorite salsa or other toppings.
- Refrigerate leftovers within 2 hours. Eat within 3 to 5 days.
Fresno farmer Vang Thao in his moringa plantation.
Vang sells small bundles of moringa shoots at farmers markets for $1 each.
UCCE moringa project leader Lorena Ramos and Vang Thao with purple bell peppers.
Fresh moringa can be easily added to many recipes.
UCCE agricultural assistant Michael Yang, left, and Vang Thao snack on a freshly picked melon during a field visit.
UCCE nutrition projects coordinator Evelyn Morales demonstrates moringa recipes.