Q: How does the nutritional value of frozen, canned, and fresh vegetables compare to each other?

A: Vegetables are primarily available in 3 ways of purchasing. The nutritional value of frozen, canned, and fresh vegetables are very similar yet mildly different, yet there are pros and cons to each type of vegetable for purchasing. Ultimately it depends on your lifestyle when it comes to storing, preparing, and cooking meals. It is recommend to eat 2-3 cups of vegetables a day.

Vegetables	Pros	Cons
Fresh	-Full of vitamin & minerals -Versatile in cooking & preparing	-Perishable & short shelf life -Seasonal -Expensive
Frozen	-Harvested fresh & flash frozen to preserve nutrients -Easy to cook and prepare -Store up to 6 mo. in freezer -Less waste compared to fresh	-Vegetables with a high water content do not freeze well & are not available for purchase -Some frozen varieties are packed with a seasoning mix or sauce that  contains extra calories & sodium -Texture change
Canned	-Pasteurized for a longer shelf life -Easy to cook & prepare -Cheaper in price -Allows the availability to consume veggies all year long	-Contains added Salt & Sodium for preserving -Heat from pasteurization may decrease vitamin & mineral content – Texture & flavor change

 

If you have been told by a Doctor or Registered Dietitian that you need to watch your salt or sodium intake, then frozen or fresh vegetables may be a better option for you.

*Tip: To reduce the sodium content of canned vegetables, drain the liquid from the inside of the can and rinse the vegetables with water. Or look for ‘low-sodium’ versions.

Frozen vegetables are becoming more popular because of their freezer shelf life and ease of cooking by steaming in the microwave.

*Tip: Add fresh or frozen vegetables such as broccoli florets into a microwave safe bowl with lid and cook for 3 minutes for perfectly steamed veggies for you next meal.

Purchase fresh vegetables in season or in bulk quantities. When vegetables are in season, they are cost efficient and last longer. If you purchase vegetables in bulk you can always freeze or can fresh veggies at home using the food safe techniques for them to last longer.

Vegetables come in all shapes, sizes, colors, and ways to purchase them. And if you are feeling up to it, you can always grow your own! Overall, it does not matter how you have them, it is best to always eat your veggies!

National Herb Week is celebrated during the first week of May. This week reminds us that herbs and spices are an easy way to add delicious flavor to foods without adding sugars or sodium. Even better? Many herbs are easy to grow at home. All you need is a container with drainage for excess water and a window ledge that gets at least 4 hours of sunlight per day.

Herbs are an excellent choice for cooking because they create great flavors and add antioxidants and vitamins to foods. Both fresh and dried herbs can impart nutrients to homemade meals.  If you’re interested in creating your own indoor herb garden, consider starting with some of these herbs that are known for being easier to grow.

Mint: Peppermint is a great choice because it can be made into tea and added to beverages for a refreshing touch. Mint is known for growing wildly, so make sure to plant it in its own pot or its sprawling roots will steel nutrients from the soil form other plants.

Parsley: Parsley can do well with only 4 hours of full sunlight and is a staple herb in many cuisines.

Lemongrass: Lemongrass can easily be grown from a stalk you buy at the grocery store. Place it in a glass with 2 inches of water; once the herbs are two inches long, transfer to a pot with moist potting soil.

Oregano: Fresh oregano is delicious, and you can dry your home-grown oregano and chop it for the even stronger oregano taste we often associate with Italian food. Oregano needs plenty of sunlight and should be kept in potting soil that should stay moist but not soaking wet.

We are so excited to have Martha Graham Cracker returning to the Forrest Theatre stage as host for Shut Up & Dance for the second year in a row. Dito van Reiserberg, the genius behind Martha, sat down to share some of his memories and insights of the evening.

Favorite Memory

One year we did “Cold Hearted Snake” by Paula Abdul. If you haven’t seen the music video, you should. We had either a ladder or an actual scaffolding. And there are all these dancers, taking their shirt off and writhing on this enormous scaffolding. It’s very funny. And sexy.

Another year I did “Tiny Dancer” with Abby Mentzer.  And I’m tall – you know, especially in my heels I’m about 6’7. And she’s not a very tall dancer. There’s a part in Tiny Dancer that goes “tiny dancer in my hand,” and so I put out my hand and she put her little toe shoe into my hand. It was very fun.

 

How did you get involved?

My boyfriend is Matthew Neenan, Choreographer in Residence, who was part of Pennsylvania Ballet. And so I know the Pennsylvania Ballet crowd through him. He was part of some of the very early Shut Up & Dances. And that gave him his very first choreographic opportunity. Now that’s what he does for a living! In terms of something that creates an unintended result, a lot of dancers test the waters choreographers. And Matthew he did it several years in a row. We were like – you actually know how to choreograph! You should do it! And then he did it. I don’t know that he would be where is he is right now without Shut Up & Dance.

Nic Stuccio, who founded Fringe Arts, he was one of the co-founders. I want to say that Shut Up & Dance was a thing that allowed him to begin to cut his teeth organizationally as well. That created an impact allowing him to go off and make the Fringe Festival. So Shut Up & Dance has created a lot of opportunities, and has had an enormous impact.

When Michaela Majoun wanted to pass on the [Shut Up & Dance Host] torch, they were like – you like to talk and be ridiculous in front of people. Why don’t you do it? And so I said “okay!” You really can’t argue with the worthiness of the cause.

 

Could you describe Shut Up & Dance for those who have never been?

The evening has funny dances – the opening number is usually really ridiculous, and might have something to do with current events. But then there are pieces that are quite serious, or comedic, or uncategorizable. But they’re all new pieces of dance.

The tradition is the last dance before the ending is the Dying Swan. Which is a tribute to those we’ve lost, and it’s a beautiful thing to watch a ballerina do. It says ‘this is the heart of the ballet community giving itself to this worthy cause.’ So I feel that no matter how fun or ridiculous or goofy the evening is, there’s always an underlying thread of ‘let’s remember why we’re all here.’ It’s really moving.

Q: What’s the healthiest oil to use for high heat cooking, like for pan frying, wok cooking or under a broiler?

 

MANNA Registered Dietitian: What a great question! But before I give you the actual answer… I will break it down as to why certain oils are the healthiest and best to use for occasions of high heat cooking. This is because different types of oils, which are also called ‘fats’ have different heating and cooking temperatures.

There are generally 4 different types of fats/oils:

Types of Fats	Sources of Oils	Health Effects
Trans (TFA)	Shortening Hydrogenated Vegetable oil Margarine	–Raises laboratory values, such as LDL (bad cholesterol) –Lowers HDL (good cholesterol) -Increases risk of heart disease & stroke
Saturated (SFA)	Animal sources: Butter Lard Animal fats & bi-products Plant based sources: Coconut oil Palm & Palm kernel oil	–Raises Total Cholesterol & LDL (bad cholesterol)   -Primarily from animal sources -Solid at room temperature
Mono-Unsaturated (MUFA)	Olive oil Canola oil Peanut oil Avocado oil Walnut oil	-Plant based source –Lowers lab values such as Total Cholesterol, Triglycerides, and LDL -Liquid at room temperature, solid when chilled
Poly-Unsaturated (PUFA)	Soybean oil Corn oil Canola oil Sunflower oil Safflower oil Flaxseed oil	–Lowers LDL (bad cholesterol) –Raises HDL (good cholesterol)

 

The healthiest oils are those that are high in MUFA and PUFA, such as olive oil and safflower oil. These types of fats can help lower your risk of heart disease when used in place of SFA and TFA. Replacing your cooking oils that are high in SFA with MUFA or PUFA oils can help lower blood cholesterol levels and improve lipid profiles.

In regards to cooking with oils/fats, not all are the same, just as they are different structurally. When cooking with oil there is something called a “Smoke Point.” A smoke point is when the oil reaches a heated temperature and it will start to produce smoke and even combust. The nutrients in the oil break down from the high heat, creating a rancid smell and darker color.

 

 

 

 

To answer the question- healthiest oil for HIGH heat cooking is ….

Heat Range	Temperature Range	Oils
Low Heat	200° – 300°	Flaxseed oil Walnut oil Extra Virgin Olive oil
Medium Heat	300° – 400°	Olive oil Canola oil Corn oil
High Heat	400° – 500°	Sunflower oil Safflower oil Soybean oil Peanut oil Sesame oil Avocado oil

 

 

BUT, remember- Fat is Fat! All fats are 9 calories per gram. So, 1 tablespoon is a serving size of oil, (which looks like a half-dollar or poker chip size in a pan) is equivalent to 14.3 grams.

14.3g x 9 kcals/g = 128 calories per 1 tablespoon of cooking oil. Though, fat is necessary and needed in a healthy diet, all fats/oil should be used in moderation.

– Brittany McCauley, RD, LDN

Harrison Monaco

Dancer & Choreographer

5th year performing in Shut Up & Dance

Photograph © Vikki Sloviter

Favorite Memory 

 

“I really love the moment when we’re doing dress rehearsals, and all the tech prep, and we’re on stage for the first time doing all this new choreography. Then afterwards we all get a lovely lunch served by MANNA. Which is the best food ever. We all sit around underneath the stage and it’s a bonding moment. And then we all go and get our makeup done by MAC, and that preparation makes us feel special and is bonding time as well.”

Fresh Tomato Day is April 6th!

Enjoy fresh and flavorful tomatoes with this quick and easy bruschetta recipe:

Ingredients

• 4 ripe tomatoes

• 1 clove garlic, minced

• ¼ onion, chopped

• 4 fresh basil leaves, chopped

• 1 tbsp. Olive oil

• Salt and pepper to taste

• ½ loaf of French bread (or bread of choice) Directions

Preheat oven to 400 degrees F. Combine all of the ingredients (except the bread) in a bowl. Slice bread and bake for 5 minutes, or until golden brown. Remove bread from oven, let it cool, and serve tomato mixture on bread.

 

Q: How does the nutritional value of frozen, canned, and fresh vegetables compare to each other?

MANNA Registered Dietitian: Vegetables are primarily available in 3 ways of purchasing. The nutritional value of frozen, canned, and fresh vegetables are very similar yet mildly different, yet there are pros and cons to each type of vegetable for purchasing. Ultimately it depends on your lifestyle when it comes to storing, preparing, and cooking meals. It is recommend to eat 2-3 cups of vegetables a day.

Vegetables	Pros	Cons
Fresh	-Full of vitamin & minerals -Versatile in cooking & preparing	-Perishable & short shelf life -Seasonal -Expensive
Frozen	-Harvested fresh & flash frozen to preserve nutrients -Easy to cook and prepare -Store up to 6 mo. in freezer -Less waste compared to fresh	-Vegetables with a high water content do not freeze well & are not available for purchase -Some frozen varieties are packed with a seasoning mix or sauce that  contains extra calories & sodium -Texture change
Canned	-Pasteurized for a longer shelf life -Easy to cook & prepare -Cheaper in price -Allows the availability to consume veggies all year long	-Contains added Salt & Sodium for preserving -Heat from pasteurization may decrease vitamin & mineral content – Texture & flavor change

 

If you have been told by a Doctor or Registered Dietitian that you need to watch your salt or sodium intake, then frozen or fresh vegetables may be a better option for you.

*Tip: To reduce the sodium content of canned vegetables, drain the liquid from the inside of the can and rinse the vegetables with water. Or look for ‘low-sodium’ versions.

Frozen vegetables are becoming more popular because of their freezer shelf life and ease of cooking by steaming in the microwave.

*Tip: Add fresh or frozen vegetables such as broccoli florets into a microwave safe bowl with lid and cook for 3 minutes for perfectly steamed veggies for you next meal.

Purchase fresh vegetables in season or in bulk quantities. When vegetables are in season, they are cost efficient and last longer. If you purchase vegetables in bulk you can always freeze or can fresh veggies at home using the food safe techniques for them to last longer.

Vegetables come in all shapes, sizes, colors, and ways to purchase them. And if you are feeling up to it, you can always grow your own! Overall, it does not matter how you have them, it is best to always eat your veggies!

 

Want your nutrition question answered on the MANNA blog? E-mail mharmon@mannapa.org to receive personalized nutrition advice while also sharing that information with others! If you have the question, someone else is probably wondering too. 

MANNA was founded in 1990 by seven volunteers from the First Presbyterian Church in Philadelphia who threw all of their energy into creating a system of meal delivery to individuals dying of HIV/AIDS. We are so fortunate to function to this day as an organization fueled by the passion and generosity of neighbors who want to give back. Some of MANNA’s volunteers have been helping in our kitchens regularly for many, many years. This week, some of our long returning volunteer crews reflected with us on their experiences at our Ranstead Street location as a way to mark the transition to our brand new facility on 420 North 20th Street.

The best part about volunteering regularly at MANNA is finding your ‘crew.’ With many folks volunteering regularly on the same day each week, weekly hangouts blossom into years of friendship. Sometimes the day of the week you land on is due to previous ties, but more often it’s happenstance. A serendipitous journey of community, friendship, and good work.

 

 

The Thursday Crew 

The Thursday crew has been coming for many years, some for longer than others. Many of them are tied in one way or another to Claire Toy, a force of nature at MANNA who has pulled so many together, into the kitchen, into a community, for more than two decades. 

Jan: “It’ll be sad to leave [the Ranstead location], because this is this spot, you know? But it’ll be good to go to a new spot.

Harriet: It’s so comforting to be here. It’s the sense of community between the volunteers and with the staff. And although we don’t always get to meet the clients, they’re sort of here, in the room, in a silent way. You really get the feeling that we’re all working together on something important.”

Stelle: “I’ve been coming to MANNA for thirteen years, and I’ve been telling Harriet – who’s new – volunteers are so appreciated here. And that’s something she’s already experienced in the short time she’s been coming.

In these past thirteen years, I’ve made real friends. Not just colleagues working here. There are some of us that see each other now outside of MANNA. We always discuss politics, movies, books, as we chop and cook. That’s been a real plus, too.”

Jan: What always impressed me with some of the volunteers who are students, or have full time jobs, is that they’ll come here on their days off. I never did that on my day off!! We know someone who came on her lunch break! I think it’s just a remarkable thing that people are so invested in volunteering.

Stelle: Jan and I started coming together when we retired from the school district – we worked together. Then we brought a friend or two, and the rest just sort of happened!

Lou came with his daughter at the same time, and now they volunteer every Thursday together as well.

Harriet: It’s like it’s hard wired at MANNA to be appreciative. You just feel it. Everyone is always so friendly. When you walk in in the morning there’s always staff saying hello, asking how you are, remembering your name.

Stelle: Another thing that makes it really interesting is that you volunteer here with people from all walks of life. One week you might be working next to a doctor, and the next week you might be working with someone who’s here on community service with the court system.

Henrietta: Stelle, my neighbor, brought me here a couple of years ago. She had helped me through a hard illness and brought me here because I wanted to give back, and had nowhere to go.

What I’ll remember about this place is probably all the same things I’ll take to the new place. Everyone is so kind, we laugh a lot, we get a lot of work done. It just makes you feel good. So if we can feel good in a new, shiny place… I’m all for it!

As long as they take the popcorn, I’m good, because that’s the only reason we come! Just kidding. We kid around and say that because the popcorn is so good.

Funny Memories

Thursday Crew: We do a lot of baking. One time, we were doing brownies… and of course these things only happen when someone walks by who’s in charge, like Keith (Head Chef). So we’re unwrapping our twenty pounds of butter and putting it in the blender, and we turn it on – again, we’re new. We had not first checked that the bowl was sitting where it was supposed to… and the butter went flying and the bowl was all over the place, and we were trying to stop it and panicking at the same time! [Laughing] We’ll never forget that.

 

 

The Friday Crew 

Eve: I’ve been volunteering here for about 10 years. I remember when I first started, and coming into a kitchen full of people singing show tunes, thinking it was just a little too crazy for me. But I very quickly adapted and learned to love it. And it’s been a wonderful part of my life every Friday morning, coming to MANNA.

It’s really the Friday Morning Crew that keeps me coming back to MANNA. It’s just been wonderful. I’ve made great friends here, and it’s just been a wonderful thing.

George: I’ve gotten volunteer of the month, and last year I got the silver spoon award; it made me feel tremendous. It’s been great fun, meeting all the different people. It gives me something to do, instead of sitting at home and doing nothing! This way I can help people out. And that’s even better. I come three days a week, and I’ve been coming for almost seven years – I started after I retired. The people and the work keep me coming back!

Dominic: I started volunteering with MANNA the year after they started… I’ve been with MANNA for more than 25 years. When I first started we had nothing but volunteers. And something like 40 clients. And then when we got to one hundred clients it was a big thing. And look how far we are now!!

You get some wonderful people here. It changed my whole life. It gives me a purpose in life, to go out and do things. I’m not sitting home in a rocking chair. And working with young people! I love being around young people. I don’t want to just be around people my age!

I volunteer Mondays and Fridays. The best part is all of the friends I’ve met here over the years. We became friends, and stayed friends. In fact, a group of us, about ten years ago, we rented a villa outside of Florence for three weeks. And it was all the nice people I met here. I’ve known Eve for 25 years. I would never have met most of these people otherwise.

Ed Lyons: It’s different every day, and I’ve been doing it for 16 years!