Grocery Mate

Why is it important to eat fruit? Eating fruit provides health benefits people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for health and maintenance of your body. Nutrients Most fruits are naturally low in fat, sodium, and calories. None have cholesterol. Fruits are sources of many essential nutrients that are underconsumed, including potassium, dietary fiber, vitamin C, and folate (folic acid). Diets rich in potassium may help to maintain healthy blood pressure. Fruit sources of potassium include bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice. Dietary fiber from fruits, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. I t helps reduce constipation and diverticulosis. Fiber-containing foods such as fruits help provide a feeling of fullness with fewer calories. Whole or cut-up fruits are sources of dietary fiber~ fruit juices contain lit t le or no fiber. Vitamin C is important for growth and repair of all body t issues, helps heal cuts and wounds, and keeps teeth and gums healthy. Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development. Health benefits Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke. Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers. Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes. Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss. Eating foods such as fruits that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.

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On an aluminum foil-lined rimmed baking sheet, season the chicken all over with salt and pepper. Add half the glaze and the remaining 1 tablespoon oil and toss the chicken to coat. Arrange in an even layer, skin side up, and roast until browned, 15 minutes. Brush the chicken all over with 2 tablespoons of the remaining glaze. Roast until golden and cooked through, about 10 minutes.

Ingredients
Meat
8 Chicken thighs (about 3 pounds
Produce
1 1/2 tsp Garlic powder
1 tsp Onion powder
Condiments
1 bottle Your favorite BBQ sauce
Baking & Spices
1/2 tsp Black pepper
2 tsp Kosher salt
2 tsp Paprika

INGREDIENTS
2 tablespoons canola oil
1 tablespoon minced garlic
1 tablespoon minced ginger
6 tablespoons low-sodium soy sauce (see tip)
5 tablespoons mild honey, such as clover, acacia or orange blossom
3 tablespoons unsalted butter
Kosher salt and black pepper
8 small bone-in, skin-on chicken thighs (about 3 pounds)
Lemon wedges, for serving

PREPARATION
Heat the oven to 425 degrees. Heat 1 tablespoon oil in a small saucepan over low heat. Add the garlic and ginger and cook, stirring occasionally, until softened, 3 minutes. Add the soy sauce and honey and simmer, stirring occasionally, until reduced and slightly thickened, about 10 minutes. (You'll want to cook attentively for this step, as the syrupy mixture can burn if it cooks too long.) Turn off the heat then whisk in the butter. Season with salt and pepper.
On an aluminum foil-lined rimmed baking sheet, season the chicken all over with salt and pepper. Add half the glaze and the remaining 1 tablespoon oil and toss the chicken to coat. Arrange in an even layer, skin side up, and roast until browned, 15 minutes. Brush the chicken all over with 2 tablespoons of the remaining glaze. Roast until golden and cooked through, about 10 minutes.
Drizzle the chicken with the remaining glaze and serve with lemon wedges.