Pork Tenderloin Banh Mi

I have been dreaming of this sandwich for a long time.  In Houston there is apparently an amazing Vietnamese sandwich shop that makes the best sandwiches – banh mi (think poboy if you are from New Orleans).  Not that I would know…in my two years there I never dined at Les Givral’s Cafe.

I’ve also had a recipe for a meatball banh mi in my torn-out-of-a-magazine binder since January of this year…and haven’t thought about it since.  Until last week…

On my way to the studio I notice Tasty Casian, a Vietnamese restaurant in a strip mall on Essen.  Immediately I thought of the Vietnamese sandwich from Houston and wondered if they served something similar.  And they did…check out their menu on facebook.  
    




That night I called in an order for shrimp spring rolls (which tasted very similar to mine) and a steamed pork banh mi.  Both were all that I could have hoped for.  The sandwich was on crunchy French bread with steamed pork, pickles carrots, cilantro, cucumbers…and mayo.  Yes, I do eat mayo sometimes…here are my thoughts.

So of course this week I had to recreate the sandwich to share with you.  I did a combination of these two recipes.  The process is a little involved (not hard though) and takes some pre-planning (marinating the meat and pickling the carrots)…so prepare it over the weekend and then just assemble the sandwiches individually all week!  Trust me, it’s worth the extra effort!
   
Pork Tenderloin Banh Mi
adapted from Emeril and Big Girls Small Kitchen and cooksillustrated
Makes 4 – 8 servings…I made 8 “girl-sized” sandwiches

For the meat:
2 scallions, minced
2 cloves garlic, minced
1 tablespoon sugar
1/4 teaspoon ground black pepper
2 tablespoons fish sauce
1 1/2 tablespoons lime juice
1 pork tenderloin, about 1 to 1 1/2 pounds, trimmed
salt and pepper
2 teaspoons canola oil

For the pickled carrots:
1/4 cup rice wine vinegar
2 tablespoons sugar
1/2 teaspoon salt
2 medium carrots, cut into 1/8-inch match sticks or shredded in a food processor…or just buy shredded carrots!

For the sandwiches:
1/4 cup mayonnaise
1/4 teaspoon sriracha…or more/less depending on how spicy you like it…you could just use plain mayo if you don’t want to buy sriracha or maybe use cayenne?
1 baguette…or 8 whole wheat sandwich rolls (or hot dog buns in a pinch)
1 bunch cilantro, woody stems removed
1/2 English cucumber, thinly sliced
3 jalapeno or serrano peppers, seeded and thinly sliced (I didn’t use these…not a big fan of spicy)

In a resealable plastic food storage bag or Tupperware container, combine the scallions, garlic, sugar, black pepper, fish sauce, and lime juice and stir until sugar is dissolved. Add the pork, turn to coat evenly, and seal. Allow to marinate in the refrigerator, turning occasionally, at least 6 hours and up to overnight.

To prepare the carrots, whisk together the vinegar, sugar, and salt in a medium mixing bowl (or jar) until dissolved. Add the carrots and toss until combined.  Place in the refrigerator for at least 30 minutes and up to overnight.

To cook the tenderloin*, adjust oven rack to middle position; heat oven to 400 degrees. Remove the pork from the marinade. Pat the pork dry and season with salt and pepper.  Heat oil in 12-inch skillet over medium-high heat until smoking. Place tenderloin in skillet; cook until well browned, 3 minutes. Using tongs, rotate tenderloin 1/4 turn; cook until well browned, 1 to 2 minutes. Repeat until all sides are browned.

Transfer tenderloin to rimmed baking sheet and place in oven (or if your skillet is oven-proof put the whole skillet in the oven); roast until internal temperature registers 135 to 140 degrees on instant-read thermometer, 10 to 16 minutes.

Transfer tenderloin to cutting board and tent loosely with foil; let rest until internal temperature registers 145 to 150 degrees, 8 to 10 minutes. Cut tenderloin crosswise into thin slices. 
In a small mixing bowl, combine the mayonnaise and the sriracha.

To assemble the sandwiches, you have 2 choices…1) grill the bread halves first or 2) assemble the sandwich and then press like a panini…I went with option number 2! 

Spread both sides of the bread with mayonnaise. Divide the pork evenly between the bottoms of each sandwich. Top with cucumber slices, pickled carrot, sliced peppers to taste (if using), and cilantro leaves then place the top of the sandwich over all. Cut each sandwich in half, serve immediately.

*Emeril grilled his!

Per serving (figuring 8 "girl sized" sandwiches per recipe) - 315 calories, 11 g fat (2 saturated), 36 g carbohydrate, 5 g fiber, 21 g protein (exchanges: 2 fat, 2 protein, 2 starch; WW points: 6)

Happy Easter!

On Saturday I am heading to Pensacola, Florida FOR A WEEK!!!!! It is a much needed vacation and I refuse to do anything work related while I am there...no dancing/teaching/choreographing/blogging...so here is a little pre-Easter post.

Even though all of these recipes would be perfect for Easter, they could also be served for a delicious weekend meal or for another special occasion. I've included 2 proteins (lamb and ham), 1 starch (barley), lot of veggies (asparagus, carrot soufflé, a salad), and a dessert. There is also a frittata recipe to use any leftover ham you might have.

The recipes are from cookinglight.com, and if you go the website you can find more healthy Easter ideas; you can also check out eatingwell.com.

Roast Lamb with Rosemary and Garlic -

• Per serving - 165 calories, 7 g fat (2 g saturated), 1 g carbohydrates, 0 g fiber, 24 g protein (exchanges: 1 ½ fat, 3 ½ protein)
• Notes - Remember a 3 ounce serving is about the size of a deck of cards...or a little smaller than an iPhone

Fire and Spice Ham -

• Per serving - 188 calories, 5 g fat (2 g saturated), 17 g carbohydrates, 0 g fiber, 18 g protein (exchanges: 1 fat, 2 ½ protein, 1 starch)

Field Salad with Snow Peas, Grapes, and Feta -

• Per serving - 151 calories, 8 g fat (3 g saturated), 19 g carbohydrates, 3 g fiber, 4 g protein (exchanges: 1 ½ fat, 2 vegetable, ½ fruit)
• Notes - Omit the feta and save some calories

Mustard-Dressed Asparagus -

• Per serving - 51 calories, 1 g fat, 8 g carbohydrates, 4 g fiber, 6 g protein (exchanges: 2 vegetable)

Carrot Soufflé -

• Per serving - 187 calories, 5 g fat (3 g saturated), 32 g carbohydrates, 4 g fiber, 4 g protein (exchanges: 1 fat, 2 vegetable, 1 ½ starch)
• Notes - I have actually made this light version...not quite as light as the Cooking Light version, but I can actually vouch for how good it is! I use only 1 cup of sugar (I need to try again with even less) and 3 Tbsp butter...I also up the cinnamon to ½ tsp

Barley Pilaf with Sautéed Mushrooms -

• Per serving - 161 calories, 5 g fat (2 g saturated), 26 g carbohydrates, 5 g fiber, 4 g protein (exchanges: 1 fat, 1 ½ starch)
  
• Notes - I halved the serving size...therefore my version has fewer calories - my yield: 8 servings (serving size: ¾ cups)

Fresh Berry Pavlovas -

• Per serving - 200 calories, 3 g fat (1 g saturated), 41 g carbohydrates, 2 g fiber, 5 g protein (exchanges: ½ fat, ½ fruit, ½ protein, 2 starches)
• Notes - Substitute light sour cream (or even better, fat free Greek yogurt) for the creme fraiche

Ham and Asparagus Frittata -

• Per serving - 125 Calories, 5 g fat (2 g saturated), 5 g carbohydrates, 1 g fiber, 16 g protein (exchanges: 1 fat, 2 protein, 1 vegetable)
• Notes - I halved the serving size here too...4 servings instead of 2; you could also use egg-beaters or all whites; use up leftover ham and serve this frittata for a week night dinner the week after Easter with a green salad

Lagniappe...

When I worked at LifeTime Fitness, I got a free subscription to Experience Life Magazine (a LTF publication). I really liked this article as it points out the benefit of eating more whole foods and less vitamin/mineral fortified processed foods...something I completely believe in! Should you really rely on something like Vitamin Water or FiberOne for your vitamin/mineral/fiber needs? And speaking of whole foods, here are the Mayo Clinic's "10 great health foods"...

Almonds

Apples

Blueberries

Broccoli

Red Beans

Salmon

Spinach

Sweet potatoes

Vegetable juice (NO THANKS!)

Wheat Germ

How many of them do you eat on a weekly basis?

It's Been a While...

I'm back! Did you miss me?

It's been exactly 1 month...I've been so busy getting ready for my brother's wedding (and teaching dance) that I never could seem to find time to blog. The wedding was perfect, but I'm glad its over! The picture is of me with my sister (Hilary) and my sister-in-law (Jessica...she is also a dietitian).

The recipes this week are from a cookbook a friend gave me for Christmas, Sandra Lee Semi-Homemade Cooking Made Light. It's not my favorite cookbook (and the reviews of her recipes are not always good on the Food Network website), but the recipes are healthy so I figured I'd give it a try. If you haven't watched her show on the Food Network, Sandra's cooking philosophy is that "70% ready-made convenience products are added to 30% fresh ingredients". So when purchasing that 70% you will need to read labels and find products that are not overly processed...read ingredient lists and choose products with fewer ingredients (and ones that you recognize and could actually keep in your kitchen if you wanted to).

Something that comes up in the recipes is the use of mayo. Sandra suggests using low-fat mayo and/or non-fat plain yogurt. I don't really like low-fat mayo (I think it tastes gross)...yes it saves you calories and fat grams, but it replaces the fat with more sugar (as high fructose corn syrup), sodium, modified corn starch and other "unexpected" ingredients. And actually, most of the fat in mayonnaise is healthy fat (unsaturated); of the 11 grams of fat in 1 Tbsp of mayo, only 1.5 grams are saturated.

Here is the ingredient list for regular Hellmann's Mayo:

INGREDIENTS: SOYBEAN OIL, WATER, WHOLE EGGS AND EGG YOLKS, VINEGAR, SALT, SUGAR, LEMON JUICE, NATURAL FLAVORS, CALCIUM DISODIUM EDTA (USED TO PROTECT QUALITY).

Here is the ingredient list for light Hellmann's Mayo:

INGREDIENTS: WATER, SOYBEAN OIL, VINEGAR, MODIFIED CORN STARCH**, WHOLE EGGS AND EGG YOLKS, HIGH FRUCTOSE CORN SYRUP**, SALT, LEMON JUICE, XANTHAN GUM**, (SORBIC ACID**, CALCIUM DISODIUM EDTA) USED TO PROTECT QUALITY, PHOSPHORIC ACID**, DL ALPHA TOCOPHEROL ACETATE (VITAMIN E), BETA-CAROTENE**, CITRIC ACID**, NATURAL AND ARTIFICIAL** FLAVORS (SOY), PHYTONADIONE (VITAMIN K), PAPRIKA OLEORESIN.**INGREDIENTS NOT IN MAYONNAISE

Big difference!

All this said, I don't encourage you to start adding mayo to everything...it is still high in calories. I rarely use mayo...I don't get it on my sandwiches (I use mustard - Dijon or yellow - instead; 1 Tbsp of mayo has about 100 cal and 11 g fat...1 Tbsp of mustard has less than 15 cal and less than 1 g fat). When I make chicken salad, I either use less real mayo (I like my salad kind of dry) and/or I use plain non-fat yogurt that I've drained to thicken.

For thickened yogurt - Spoon yogurt into a small sieve lined with paper towels or coffee filters and set over a bowl. Place in the refrigerator for at least 1 hour (overnight would be ideal...the longer it sits the thicker it will be) until some of the liquid from the yogurt is released. Or you can just buy fat-free Greek yogurt such as FAGE, Chobani, or Oikos which is naturally thick.

Try the yogurt thing...its not bad and can be used in place of sour cream or mayo (per 1 Tbsp of: mayo - 100 cal, sour cream - 30 cal, light sour cream - 20 cal, non-fat yogurt - 8 cal).

I also like the idea of mayo made with heart healthy canola or olive oil...most mayo is made with soybean oil (Spectrum is one organic brand that makes these varieties...beware, Hellmann's does too, but it has ingredients similar to the light mayo).

Chicken Tarragon Salad -

• Per serving - 232 calories, 7 g fat (1 g saturated), 17 g carbohydrates, 2 g fiber, 27 g protein (exchanges: 1 ½ fat, 3 protein, 2 vegetables)
• Notes - If you would rather not use canned chicken, that’s fine…just substitute 1 pound of cooked and chopped chicken breasts; you could probably use less dressing…when I make chicken salad and serve in over a bed of lettuce, I hardly ever dress the lettuce too...I think the dressing on the chicken is enough; I would add more tarragon than the 1 teaspoon the recipe calls for (but I love tarragon)

Quinoa Salad -

• Per serving - 204 calories, 8 g fat (2 g saturated), 26 g carbohydrates, 4 g fiber, 8 g protein (exchanges: 1 ½ fat, 1 protein, 1 starch, 1 vegetable)
• Notes - Quinoa is pronounced "keen-wah"; you easily could make your own dressing…2 tablespoons olive oil, 2 tablespoons balsamic vinegar, 2 teaspoons Dijon mustard, 1 minced garlic clove, and salt/pepper; be sure to rinse the quinoa in a sieve before you add it to the chicken broth (refer to this previous quinoa post); make this a meal (maybe for lunch) by adding some protein…edamame, chickpeas, chicken, shrimp!

Herb-Crusted Salmon -

• Per serving - 303 calories, 15 g fat (3 g saturated), 17 g carbohydrates, 3 g fiber, 26 g protein (exchanges: 3 fat, 3 protein, 1 starch)
• Notes - I would season the salmon with salt and pepper and maybe use Italian seasoning instead of the herbs de Provence; you may not need to cook the salmon for the full time recommended

Island Chicken -

• Per serving - 312 calories, 5 g fat (1 g saturated), 26 g carbohydrates, 2 g fiber, 40 g protein (exchanges: 1 fat, 5 protein, 1 fruit, ½ starch)
• Notes - Complete the meal and serve with “Best Black Beans” and steamed green beans; if you eat a smaller portion of chicken (4 oz), the calories and grams of protein will be reduced

Herb Roasted Pork with Honey Dijon Mustard -

• Per serving - 227 calories, 3 g fat (1 g saturated), 23 g carbohydrates, 1 g fiber, 28 g protein (exchanges: ½ fat, 4 protein, ½ starch, ½ vegetable)
• Notes - Make sure you season the pork with salt and pepper too; I would probably cook the entire package (16 oz) of pearl onions with this recipe…more vegetables!

Best Black Beans -

• Per serving - 130 calories, 1 g fat (0 g saturated), 20 g carbohydrates, 6 g fiber, 10 g protein (exchanges: 1 starch, 1 ½ protein)
• Notes - Sandra must not believe in salt and pepper...add it! If you decide to use a fresh chopped onion, you should sauté it first (before adding the other ingredients) until it softens

Balsamic Roasted Onions -

• Per serving - 97 calories, 5 g fat (1 g saturated), 12 g carbohydrates, 1 g fiber, 1 g protein (exchanges: 1 vegetable, 1 fat, 1/3 starch)
• Notes - Here are some varieties of sweet onions

Lagniappe...

Here is a quiz on reading food labels. It is from a group that is creating a food scoring system (ONQI) to help shoppers make better choice in the supermarket - it may be put into use later this year.

ONQI stands for Overall Nutritional Quality Index. In theory it will make it easier for consumers to evaluate the nutritional quality by providing a single score for any food or recipe. Here is a sample ranking of food scores.

Meet Biscotti

My sister (and roommate now that I'm back in Louisiana) is living in NYC this summer doing a fashion internship with Mint. I decided that I needed a temporary roommate...meet Biscotti, aka Scotti, my new kitty (that's Frances, one of my little "sisters", holding the kitty).






He is so cute and very playful! I am enjoying his company (and so is Frances...Scotti has spent quite a bit of time in her baby carriage!).

All of the recipes are from a new cookbook that I bought earlier this year and love. "The Food You Crave" is the title and it's written by Ellie Krieger. As I've mentioned before, she is a dietitian/chef for the Food Network. All of her recipes on the Food Network website have the nutrition information posted. Go to the website and search for "ellie" (which I've done here) and it will show you all of her recipes. You can order the book on Amazon (if you buy it used its only about $16).

Of the following recipes, I've made and love the Thai Beef Salad. If you do nothing else, make the dressing...it is so good!

I've also been told by other TWL participants that the Balsamic Chicken with Baby Spinach, the Portobello Lasagna Rollups, and the Broccoli with Toasted Garlic are delish.

When I first sent these recipes for TWL it was Super Bowl time, so I included 2 dip recipes and one for chili (being "triple bean" its very high in fiber - 9 grams, 36% of your Daily Value). The Baba Ghanoush is a great dip...starch free and so good (its made with eggplant which when roasted gets really creamy).

Grilled Thai Beef Salad -

• Per serving - 345 calories, 18.5 g fat (4.5 g saturated), 12 g carbohydrates, 33 g protein, 1 g fiber (exchanges: 3.5 fat, 2 vegetables, 4 protein)
• Notes - I buy fresh ginger, cut off what I need, and store the rest in the freezer in a Ziploc bag…it will keep forever; you could (and should) add more veggies to this salad…shredded carrots, diced red bell pepper, snow peas...

Three Bean and Beef Chili -

• Per serving - 295 calories, 8 g fat (2.5 g saturated), 35 g carbohydrates, 22 g protein, 10 g fiber (exchanges: 1.5 fat, 1 vegetable, 2 protein, 2 starch)
• Notes - Chipotles are dried, smoked jalapenos and you can find them canned in adobo sauce (which is made from dried chiles, herbs, and vinegar) on the Mexican food isle...they are optional and I don't really like them and would probably leave them out; chop left-over chipotles and freeze them in small Ziploc bags with about 2 tablespoons in each bag

Balsamic Chicken with Baby Spinach -

• Per serving - 353 calories, 6 g fat (0.9 g saturated), 42 g carbohydrates, 34 g protein, 8 g fiber (exchanges: 1 fat, 2 vegetable, 1.5 starch, 4 protein)
• Notes - This recipe is great for a FAST week night dinner...less than 15 minutes! Look for whole wheat couscous by the rice that comes in clear plastic containers or by the boxed rice mixes (click here for some pictures/brands)

Fish Tacos with Chipotle Cream -

• Per serving (2 tacos) - 420 calories, 17 g fat (2 g saturated),41 g carbohydrates, 28 g protein, 5 g fiber (exchanges: 3.5 fat, 2 starch, 3 protein)
• Notes - Buy pre-shredded, bagged cabbage to save time and if you don’t want to make the chipotle cream, substitute store bought salsa

Portobello Lasagna Rollups -

• Per serving (one roll...not 2 like the link recommends) - 229 calories, 9 g fat (3.2 g saturated),28 g carbohydrates, 13 g protein, 6 g fiber (exchanges: 2 fat, 1 vegetable, 1 starch, 1 protein)
• Notes - Complete the meal and serve with Broccoli with Toasted Garlic (see recipe below)

Pork Au Poivre -

• Per serving - 235 calories, 10 g fat (3 g saturated), 2 g carbohydrates, 30 g protein, 0 g fiber (exchanges: 2 fat, 4 protein)
• Notes - Don’t overcook the pork…it easily will become tough and dry if you do; complete the meal and serve with a baked potato and steamed green beans; just so you know, poivre, pronounced PWAHV-r, is French for pepper

Broccoli with Toasted Garlic -

• Per serving - 73 calories, 4 g fat (0.5 g saturated), 8 g carbohydrates, 3 g protein, 3 g fiber
  (exchanges: 1 fat, 1.5 vegetable)

Babaganoush -

• Per serving (1/3 cup) - 75 calories, 4 g fat (0.5 g saturated), 9 g carbohydrates, 2.5 g protein, 4 g fiber (exchanges: 1 vegetable, 1 fat)
• Notes - Tahini is ground sesame seed paste common in Middle Eastern cooking and can be found on the ethnic foods isle in most grocery stores...you could substitute olive oil or unsweetened peanut butter in a pinch; serve with vegetables sticks/slices (red bell pepper, celery, cucumber), baked tortilla chips, or whole wheat pita bread

Five Layer Mexican Dip -

• Per serving (1/2 cup) - 140 calories, 8 g fat (2 g saturated), 15 g carbohydrates, 5 g protein, 5 g fiber (exchanges: 1 starch, 1.5 fat, 0.5 protein)
• Notes - The jalapeno and chipotle are optional; each serving has 5 grams of fiber!

Here are some interesting links:

Whole Grains - why you need them, where to get them, and how not to be fooled when shopping

Oatmeal - if you are inspired after reading the previous article, this is a new oatmeal to try...a little less processed than most Quaker instant varieties

Have a great week!

Start of Something New

When I first started working as a dietitian at Life Time Fitness (Cinco Ranch, TX) and teaching the TEAM weight loss (TWL) classes, I had a lot of requests for healthy recipes. So in January 2008, I began writing a weekly email to all of my clients and the TWL participants that included nutrition information and recipes.

Each week the recipes included 1 lunch recipe (usually a salad...an inspiring one - no iceberg lettuce and ranch here!) and at least 5 dinner recipes (one for each night of the week). Occasionally, I included a dessert/snack/breakfast recipe as well.

Now that I am moving back to Louisiana, my plan is to continue sending recipes through this blog. I LOVE researching recipes, but because I only cook for myself, I don't get to put most of the ones I find to good use. This way I can...through you!

Because some of the recipes I find aren't up to my nutritional standards, I may modify them and make a note of it in each post (and alter the nutritional information accordingly).

And if you read the "notes" listed with each recipe, you will see that I sometimes make suggestions on how to "complete the meal" by adding a couple of servings of vegetables and a whole grain...they are just suggestions, but you should try to add at least one veggie side dish to the meal.

I will also be posting links to websites/articles/food products that I find interesting and think you might too.

The first weeks recipes (from the week of January 21st, '08) come from Martha Stewart's Everyday Food Magazine (one of the most favorite magazines I get! And like the title says, its "everyday food"...nothing too fancy, no crazy ingredients, quick and easy recipes, and it provides the nutrition info for all of the recipes...they aren't always healthy though). Enjoy!

Caesar Salad with Spicy Shrimp -

• Per serving - 282 calories; 12.6 g fat; 23.6 g protein; 18.6 g carbohydrates; 4.3 g fiber (exchanges: 1 starch, 3 protein, 2 fat, 2 vegetables)
• Notes - Anchovies are optional...I've made it without them!

Fish Tacos -

• Per serving - 399 calories; 11.5 g fat; 30.7 g protein; 42.5 g carbohydrates; 3.7 g fiber (exchanges: 4 protein, 2 fat, 2 starches, 1 vegetable)
• Notes - Make sure you buy tortillas that have between 80 and 100 calories each (or less), and whole wheat or corn tortillas would be the better choice

Lemon Herb Chicken -

• Per serving - 218 calories; 2.5 g fat; 43.3 g protein; 4.3 g carbohydrates; 1.3 g fiber
  (exchanges: 6 protein, ½ fat)
• Notes - This is based on an 8 ounce, uncooked, chicken breast… if you eat a smaller portion of chicken, the calories and protein will be less; you can use 2 tsp dried tarragon in place of the fresh
• Complete with meal with steamed green beans and whole wheat couscous or brown rice

Mushroom Barley Soup -

• Per serving - 352 calories; 15.7 g fat; 13.5 g protein; 41.7 g carbohydrates; 6.8 g fiber(exchanges: 3 fat, 1 vegetables, 2 starches, ½ protein)
• Notes - You could omit the bacon completely (or use turkey bacon) and instead start with step 2 adding 1 Tbsp of olive oil...this will cut the fat to around 5 g per serving (1 fat exchange)

Pork Cutlets Parmesan -

• Per serving - 254 calories; 13.3 g fat; 22.7 g protein; 9.7 g carbohydrates; 0.4 g fiber
  (exchanges: 3 protein, 3 fat, ½ starch)
• Complete the meal with "Tomatoes and Artichoke Hearts"...you could serve this with a low-fat marinara sauce, too

Tomatoes and Artichoke Hearts -

• Per serving - 76 calories; 3.7 g fat; 2.4 g protein; 9.6 g carbohydrates; 2 g fiber
  (exchanges: ½ fat, 2 vegetables)

Spaghetti Squash with Garlic -

• Per serving - 83 calories; 3.9 g fat; 1.3 g protein; 12.7 g carbohydrates; 2.7 g fiber(exchanges: 1 fat, 2 vegetables)
• Notes - This makes a lot of squash, and I think it really makes 8 servings (not 4 like the recipes says) so the nutrition info posted is for 8...I would also only use 1 Tbsp oil (this will cut the fat to less than 2 g per serving (about 1/2 fat)

Post a comment and let me know what you think about the blog. And if you try any of the recipes, comment about that too!

Here is an interesting article on the importance of eating "whole" fruits and vegetables.

Have a great weekend!