Produce News
Jenny Ohlsen
Produce Manager

There I was, sitting opposite my Mom and Dad eating an ice cream cone (actually frozen custard) scratching my head and wondering aloud, “Whatever will I write about in the July newsletter?” Without a moment of hesitation my Mom jumps to the rescue and offers up this suggestion, “Since you’re pregnant and eating enough protein is an issue for you, why not write about protein in fruits and vegetables.” Great idea! Not only do I get the opportunity to discuss more ways that produce is good for you, but I also get to bring up the soon-to-be-obvious fact that I’m gonna be having a kid. By the time the newsletter makes it to your mailbox I will be about 5 1/2 months pregnant. I thought it was good idea to let folks know mostly so I can avoid getting those funny looks from people wondering if I’m gaining weight or if I’m pregnant. I suppose both are true.

Protein Consumption
So let’s talk protein consumption. I have been a vegetarian (with the exception of the occasional piece of fish) for a long time. In fact I don’t even remember when I started eating differently, I think it just slowly evolved. I’ve always considered myself a healthy eater, not a perfectly healthy eater because I just can’t resist a little nibble on cheesy poofs every now and again, but pretty healthy. Being pregnant puts all new meaning into eating healthy, mostly in ways that I’ve not spent much time considering. This is how we get to protein. I would usually eat my fruits and vegetables and get some tofu in the scene every now and again but I never spent much time meticulously counting grams of protein. Well, I’m making up for my lack of interest in a big way. I can’t stop thinking about protein. Am I getting enough protein? Exactly how many cheesy poofs do I have to eat to get 10 grams of protein? How can I possibly eat another bite of tofu? Cottage cheese again?

Protein Needs in Pregnancy
Here’s the scoop, I have been told a couple of different things about protein amounts from a few different sources. My midwife says I need to eat 60 grams of protein a day, my Bradley instructor says 80-100 grams and a random source on the web mentioned 50 grams. I’ve been shooting for the 80-100 grams a day whenever I can. I meet this need by eating a lot of eggs, tofu, cottage cheese, cheese, and various other things. Since I usually look to the big protein guys for the largest amount I seemed to have put my very favorite thing—fresh produce—on the back burner.

Whole Food Facts
I did a little research into the protein grams of some produce items and was pleasantly surprised with the results. My resource is a wonderfully comprehensive book called Whole Food Facts written by Evelyn Roehl. We keep this book at the front of the store as a resource to all of our members. If you aren’t familiar with this book, check it out. In the back of the book is a nutritive index and this is where I got my information. I am thrilled to discover that fresh produce has more protein than I had originally thought.

Protein in Fruit
Fruits don’t have quite as much as veggies but there is a bit. Our seasonal fruit like nectarines, peaches, and plums all have protein though not a whole lot. Each of these fruits have about 1 gram each. Cantaloupe has 2 grams for 1/2 a melon and watermelon comes in with a whopping 3 grams for a 4 x 8 inch piece. The award for the most proteinous fruit goes to, our dear friend, the Avocado. One avocado has about 4 grams. Pass me the guacamole!

Protein in Vegetables
Vegetables pack a little bit more of a punch in the protein department. Snap peas, collards, kale and spinach all have 2 grams of protein. A cup of broccoli and brussel sprouts have 4 grams. The big winners in the vegetable category are asparagus and potatoes. One cup of asparagus and one whole baked potato with the skin top out at 5 grams of protein. My world of protein consumption just got bigger and I’m thrilled to discover that I’m not confined only to eggs, tofu and cheese, such a relief. I once again get to turn to my old friend, fresh produce.

July Specials
I want to spend a little bit of time telling you about the month long July specials. First and, of course, most exciting is the local special. We will be selling Harmony Valley Farm bunched red beets for 99¢/bunch. This is an exciting price for a top quality product. More importantly, the actual beetroot has 2 grams of protein for a cup and the leaves and stems are 4 grams for a cup. All of that protein in a cup of beet greens and I haven’t even mentioned the huge amount and calcium and potassium. This is a wonderful product, folks. Don’t pass this up! We will also be featuring organic red and black plums for $1.19/lb, organic five-pound red potatoes for $3.99/bag, and organic peaches for $1.59/lb.

Thank You, Julie!
Before I go I would like to say a big thank you to Julie Thayer for her wonderful article about the world of melons. Julie is leaving us at the end of July to go to graduate school in Boston. I can tell you that I am lucky to have worked with her. Julie’s beautiful produce displays defy gravity. Her sense of humor is wonderful, and she will be deeply missed by all of us! She has promised that she will return to Madison in 10 years and I’m holding her to it, gosh darnit! We in produce are also saying a temporary farewell to Melissa Klemes. Melissa is leaving us to go on a 6-month leave of absence. You may recognize her as she often works the customer service desk as well as produce. She is a bright and shiny spirit and she will be missed.

Until Next Month...
That’s it for the July newsletter article. I would like to thank my Mom for her great idea and give her fair warning that I will be frisking her for more ideas soon. Have a lovely month everyone!