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Foodie Stuff

Scrumptious Salad Tips

Salads don’t have to be bland or boring. With the right skills, fresh ingredients, and proper execution, you can enjoy a scrumptious and satisfying salad. These simple rules and tips will help you improve your salad skills.

Before getting started, there are some general rules you should follow:

  • Quality

Since a salad is basically a mishmash of veggies and produce, in order to create a delicious salad you must start with quality ingredients. Shop and eat seasonally and locally for an exceptional salad (and a more sustainable meal). Most products at farmer’s markets are picked within 24 hours of being sold so you are pretty much guaranteed fresh, prime produce.

  • Variety

Say no to bland, boring salads. Incorporating a variety of ingredients, textures, shapes, and sizes is vital to creating complex flavors and textures within your salad.

  • Chopping

Smaller pieces mean your fork can pick up more different items for a more exciting bite. Chop your ingredients finely, especially your lettuce or greens. You can even learn how to chop different shapes and styles for more diversity in your salad.

Making The Salad
Now that you have reviewed these basic rules, it is time to make your salad.

Variety of Greens
By mixing different types of lettuce, you not only introduce new flavors and textures, but you also diversify the nutrient content of your salad. You can even go beyond leafy greens and use things like grains, other vegetables, or even legumes or beans as your base.

Season Your Greens
Before adding any dressing or toppings, season your greens with salt and pepper. This minor detail can really add to your salad overall. And really, you should be seasoning your food at every level to build a more complex flavor profile (your taste buds will thank you). In addition, you may consider adding fresh chopped herbs and citrus zest during this step.

Dressing
With salad dressing, a little goes a long way, so dress lightly. Remember, you can always add more, but you can’t take it back. Add a little at a time and taste it as you go. For a more even coating, use your freshly washed hands to mix it all up.

Make Your Own Dressing
Homemade dressing is worth the extra effort – you can control the ingredients and adjust it to your liking. In general, dressing should have a good balance of fat, acidity, and flavor. And different greens pair with different flavors. Remember, pair bold with bold and light with light.

  • Arugula – The slightly bitter and peppery flavor is best balanced with sweetness, like a balsamic reduction.
  • Kale – Be sure to massage kale thoroughly and then dress it lightly with an acidic or creamy dressing.
  • Spring/Summer Mixes and Tender Lettuces (Boston bibb, butter lettuce) – Simple vinaigrettes and citronettes (olive oil, acidity, salt and pepper) work well with these simple greens.
  • Spinach – Because spinach wilts easily, you should use a simple dressing (honey or Dijon vinaigrette, bacon dressing) at the last minute.
  • Romaine – Because it is very versatile, it can work with any type of dressing.
  • Watercress – This can be extremely bitter, so it is best to embrace fat, creaminess and sweetness.
  • Iceberg – Creamy dressing can help build the bland flavor of iceberg lettuce.
  • Grains – These are also very versatile, thus, can handle any dressing. Remember to dress grains while they are still warm for better absorption.

Texture & Toppings
Aim for at least one from each category.

  • Crunch – Add texture with things like nuts, seeds, croutons (homemade), parmesan crisps, roasted chickpeas or lentils.
  • Grains – Bulk up your salad and stay full longer with grains like quinoa, bulgur, couscous, barley, farro, or wheat berries.
  • Protein: Protein can help round out your salad and keep you satiated. Try beans, lentils, roasted tofu, poached eggs, falafel, grilled chicken, or salmon.
  • Optional items include fats (avocado, cheese), fresh fruit (pomegranate seeds, tart green apples), or roasted veggies (broccoli, cauliflower, butternut squash). And remember, leftovers sometimes make the best salad toppings.

The finished product is a salad that you will enjoy as it includes your favorite foods and flavors with various textures – an absolute treat for your taste buds. It make sound like a lot of work, but if you do a little prep at the beginning of the week, such as washing and drying your produce, chopping veggies, or making a large batch of grains, assembling a satisfying salad won’t be so bad.

Have any other salad tips to share? Connect with us on Facebook, Google+, Twitter, LinkedIn, Instagram, and Pinterest.

Visit the Brick Your Neighborhood Deli weekdays 7:00am-4:00pm and Saturdays 8:00am-4:30pm. Dine in, order to-go, or have our food delivered via DoorDash or UberEATS.

Healthy Swaps For Sandwich Spreads

When it comes to sandwiches, the things you put on them can make or break your sandwich. Sandwich staples like mayo and mustard can be delicious, but unfortunately, fall short in the nutrition department. Here are some healthy, nutritious, and delicious sandwich spread substitutes.

  • Jam→Mashed Berries

You may think your jam is healthy, but a closer look at the label may tell another story. Ditch the excess calories, sugar, and preservatives for a fresh alternative. Using mashed berries provides more fiber and fewer calories. For instance, six large smashed strawberries offer 2 grams of fiber and only 35 calories. For a little extra sweetness, drizzle some honey on top.

  • Cheese→Roasted Garlic Spread

You don’t have to give up cheese, but if you’re using it simply to add some depth to your sandwich, you will find there are tastier and healthier ways. For example, roasted garlic is a low calorie, low sodium alternative that delivers intense flavor.

  • Cream Cheese→Cottage Cheese

Bagels and cream cheese go hand in hand, but if you’re looking for a higher protein alternative, look no further than cottage cheese. A quarter cup of low-fat cottage cheese offers 7 grams of protein and 45 calories, whereas the same serving of regular cream cheese offers four times the calories and half the protein along with saturated fat.

  • Mustard Or Mayo→Hummus

As mentioned, mustard and mayo are classic sandwich ingredients but are hardly nutritious. Avoid a dry sandwich while adding flavor and nutrition by trying a smear of hummus instead. If you don’t make it at home (where you can control the ingredients), look for brands that boast a few simple ingredients (ex. fresh chickpeas, tahini, garlic). Not only is this a tasty change, it also increases your intake of beans, plant protein, fiber, and unsaturated fat.

  • Mayo→Smashed Avocado

Smashed avocado delivers the creaminess and richness of mayo, but with less calories along with healthy fats and more than 20 different vitamins. Add lemon juice to balance the fattiness, and a little hot sauce if you enjoy a little spice.

  • Mayo→Yogurt In Tartar Sauce

Tartar sauce is a great addition to (grilled or fried) fish sandwiches. While the classic recipe is mayonnaise based, you can create a healthier version with less fat and more protein by using Greek yogurt instead. Simply substitute plain Greek yogurt and add your favorite ingredients (ex. pickles, mustard, vinegar, capers).

  • Butter→Nut Butter

Instead of melting butter on top of your toast, go for nut butter instead. Nut butters (peanut, cashew, almond) are full of healthy fats, protein, finer, and vitamins. Just remember to look for all natural nut butters without fillers – the ingredients list should be short and simple. To add more flavor and benefits, sprinkle some cinnamon on it.

Did we miss anything? Share your best healthy food swaps with us on Facebook, Google+, Twitter, LinkedIn, Instagram, and Pinterest!

Have you tried all of our signature sandwiches? Come in today and order your favorite sandwich or try something new! Visit us in store weekdays 7:00am-4:00pm and Saturdays 8:00am-4:30pm or have your food delivered via DoorDash or UberEATS.

Food Trends For The New Year

While some food trends stick, most come and go. With the start of the New Year, we are sure to see an insurgence of new food trends for us to try. Here are some food trend predictions for the New Year from dieticians.

The Keto Diet
Keto foods we introduced in 2018 and we can only expect keto-friendly products to grow into 2019. While many have adopted, or may consider, the keto diet, others find it hard to follow completely, thus, we are likely to see more modified keto diets.

Less Sugar
Sugar intake is still a major concern for many as added sugars are closely associated with diet-related chronic diseases like obesity. Manufacturers will try find ways to reduce sugar and incorporate more natural ingredients into their products, but this will continue to be a challenge as sugars play a variety of roles in processed foods aside from sweetness.

Non-Dairy Milk
Plant-based milks will continue to be a popular dairy alternative. But not all non-dairy milks are created equally. Be sure to check labels carefully to choose those that are excellent sources of calcium and vitamins D and E. And aside from popular choices like almond milk, oat milk will likely be on the rise. Compared to other alternatives, oat milk is higher in heart-healthy fiber and satiating protein.

Digital Food Shopping Carts
What happens when you combine online shopping and grocery shopping? Ultimate convenience. Online grocery shopping saves you the time of browsing aisles for your groceries and makes meals easier. You can order via computer or smart phone, browsing and clicking on the items you need. Then you can either have them prepared for pick up or get them delivered straight to your door.

Foods Cooked In Foil
We love to find ways to make cooking easier, and ‘food in a foil’ is just that. Foods cooked in foil help to enhance the infusion of flavor while making clean up a breeze. And thanks to the internet, these recipes and cooking ideas are readily available at our fingertips.

Plant-Based Eating
While not a new trend, it is continually on the rise. The different plant-based options we have available to us allows for more people to adopt a flexitarian diet. We are likely to see baked goods using cassava flour, healthier snacks such as dark chocolate-covered chickpeas, new nut butters like pumpkin seed butter, and alternative oils including pomegranate seed oil and algae oil.

What food trend predictions do you have? What are you most excited to try this year? Share with us on Facebook, Google+, Twitter, LinkedIn, Instagram, and Pinterest.

Start the New Year off with your favorite sandwiches and salads at the Brick Your Neighborhood Deli! We are open weekdays 7:00am-4:00pm and Saturdays 8:00am-4:30pm for breakfast and lunch. You can also get our food delivered via DoorDash or UberEATS.

Build The Ultimate Thanksgiving Leftovers Sandwich

Thanksgiving is next week, but we have been thinking about Thanksgiving Leftover sandwiches all month. While we all have our own personal preferences, here are some sandwich tips to help you create a delicious Thanksgiving Leftovers Sandwich.

Bread Choice
It seems wrong to go out and buy bread specifically for a sandwich made from leftovers. As the name states, you should be using what you have on hand, which is what most of us can and will do. However, if you do go out of your way to get bread for this sandwich, the key is to get something that isn’t too bready. Since you will likely be creating a hefty sandwich, choose bread that’s strong enough to hold up without overpowering the ingredients.

A fresh Kaiser roll might be the best choice as it adds some flaky crispiness on the outside but is airy enough within to complement your leftovers. And this may cause a stir, but a wrap can also be a fine option as it allows for more of the stuff on the inside without adding too much starch. Also it helps to ensure your whole sandwich won’t fall apart while you eat it.

Easy Dressing/Gravy
First and foremost, avoid mustard. While it is a perfectly fine condiment, it doesn’t necessarily lend itself to this sandwich. If your sandwich consists of mainly turkey, then mustard is great. But because it’s such a strong flavor, it may be too intense for the rest of your ingredients. Instead, a neutral condiment like mayonnaise can help to add some greasy moisture to your sandwich.

You want to add gravy to your sandwich because we’re talking Thanksgiving here. But you have to be careful – too much gravy will soak your bread and create a soggy mess. To err on the side of caution for sliced bread, make sure there’s a dry ingredient between the bread and the gravy. If you want to avoid it all together, you can always have a little extra gravy on the side to dip your sandwich in.

Starches
You may be tempted to pile on the starches, like stuffing, mashed potatoes, and candied yams, but disrupting the starch-to-meat ratio will result in a dense, carb-heavy sandwich. If that’s what you like, we are definitely not here to judge. This is merely a suggestion to help balance out your sandwich.

Stuffing may be your best bet for a starch, but you have likely have many options, such as sweet potatoes or mac n’ cheese. Much like everything in this sandwich, go easy. If you are using a wrap, you can probably go with two starches, but keep portions and ratios in mind.

Dark Meat
While many may prefer white meat, whether for taste or health reasons, they may not realize how moist and tasty dark meat is. You don’t want to risk your sandwich being too dry, so when you can, go with dark meat.

Cranberry Sauce
A thin, well-distributed layer is such a good addition to your leftover sandwich. The tart, sweet and fruity flavors add moisture without overpowering the other flavors, nor creating a soggy sandwich.

Egg = Breakfast
Add an egg and you’ve got breakfast – enough said. This tactic allows you to wake up Friday morning and dig right back into your Thanksgiving food.

Follow Your Heart
Ultimately, it comes down to what you like in your sandwich (and what’s on hand – this is a leftovers sandwich). Trust your instincts with flavor and texture combinations, and if it doesn’t work out sometimes, lesson learned.

Share your Thanksgiving Leftover Sandwich recipes, tips, and tricks with us on Facebook, Google+, Twitter, LinkedIn, Instagram, and Pinterest!

For Thanksgiving week, we will be open for normal store hours (7:00am-4:00pm) on Monday-Wednesday, but will be closed Thursday-Saturday for the holiday. We apologize for the inconvenience and appreciate your understanding. Hope to see you soon!

Perfecting The Potato Salad

Potato salad is a delicious side dish, but we all know one misstep can ruin the entire batch. Here are some tips and tricks to ensure you make the best potato salad.

Potatoes
Choosing the right potato for your salad is all about your personal preference. If you prefer a creamy potato salad sans the gobs of mayo, go for russet (baking) potatoes. When boiled, they break down a bit and their starch adds to the overall texture of the finished dish. They also absorb dressing more easily.

For a firmer potato with creamy dressing, moderately waxy potatoes like Yukon gold or red potatoes hole their shape and don’t break down as quickly. This will provide a great contrast of textures.

Pieces
You want to maintain uniformity in potato pieces to ensure even cooking. If you have pieces that vary drastically in sizes, you will have some undercooked and some overcooked pieces.

Don’t Overcook
With that said, do not overcook your potatoes, unless you want to make mashed potatoes. You want to heat the water and potatoes to a boil, then reduce the heat to a simmer and keep an eye on the pot. When the pieces are just tender, drain the water from the pot. The residual heat will keep the pieces cooking a bit longer.

Don’t Undercook
The crunchy element of your potato salad should come from the celery or pickles you mix in, not from undercooked potatoes. Undercooked potatoes are often a result of adding potato pieces to boiling water instead of warming them up in cold water. By doing so you run the risk of having only the outsides cooked before the insides are done all the way through.

Seasonings
When foods come straight from the fridge, the flavors are often muted. To combat this, cook potatoes in well-salted water and make sure that you use a boldly flavored dressing.

After you’ve mastered prepping your potatoes, you can experiment with different flavor combinations. Here are a few ideas:

  • Seasoned Rice Vinegar / Toasted Sesame Oil / Green Onion / Red Pepper / Jalapeno
  • Bacon / Mayo / Spicy Brown Mustard / Dill Pickles / Garlic / Celery / Green Onions
  • Sour Cream / White Wine Vinegar / Fresh Dill / Pickles / Shallots / Smoked Salmon
  • Cider Vinegar / Pickled Jalapenos / Cilantro / Corn / Green Onions
  • Horseradish / Mayo / Bacon / Chives / Radish Slices

What’s your go-to potato salad recipe? Share with us on Facebook, Google+, Twitter, LinkedIn, Instagram, and Pinterest!

Add our delicious Potato Salad, made fresh in house, to your favorite signature sandwich today! Order online, visit in store, or get our food delivered via DoorDash or UberEATS.

Best Sandwiches Across America

Whether you are a sandwich connoisseur or simply a sandwich lover (like us), these are some of the most popular sandwiches from different regions across America.

South

  • St. Louis Gerber Sandwich
    This is an open-faced ham and provolone cheese sandwich, made with crusty French bread smeared with garlic butter and toasted.
  • Pimento Cheese Sandwich
    This Southern picnic staple is made with cheddar cheese and chipotle peppers, plus crispy fried green tomatoes between grilled bread.
  • Shrimp Po’Boy
    A New Orleans classic features fried shrimp drenched in spicy remoulade sauce on a buttered bun.
  • Kentucky Hot Brown Sandwich
    This sandwich gets its name from Louisville’s Brown Hotel, where it was first served.  Another open-faced sandwich layered with turkey, bacon, tomatoes, and cheese sauce, and then broiled.
  • Muffaletta Sandwich
    Another favorite from New Orleans. Italian charcuterie and olive salad spread are sandwiched between round Sicilian sesame bread of the same name.

Northeast

  • Spiedie Sandwich
    Hailing from Binghampton, New York, this sandwich features marinated meat (chicken, pork, lamb, veal, venison, or beef) grilled on spits and served on soft Italian bread.
  • Beef On Weck
    Another New York classic, the Beef on Weck is made with rare, thin-cut beef and horseradish served on a kummelweck roll and topped with salt and caraway seeds.
  • Lobster Roll
    There is debate whether the best lobster rolls are found in Maine or Connecticut. Depending on your preference, you can have either  mayo or butter with your Maine lobster, served on New England-style rolls which are split on top rather than on the side.

Midwest

  • Breaded Pork Tenderloin Sandwich
    Popular in Indiana, this sandwich contains pork tenderloin pounded thin and coated in batter then fried. The batter gets its extra crunch from crushed Saltines and panko crumbs.
  • Chicago-Style Italian Beef Sandwich
    Slow-cooked shredded beef, giardiniera and red peppers, plus mozzarella cheese on Italian bread make this Chicago favorite.
  • Reuben Sandwich
    There is uncertainty about whether this sandwich originated in Omaha, Nebraska or New York City, but the standard recipe remains – delicious corned beef and Thousand Island dressing sandwiched between two slices of rye bread.

West

  • Denver Omelet Sandwich
    The Denver Omelet Sandwich, or the Western Sandwich,  is quite simple. First, the Denver omelet is made with freshly beaten eggs, diced ham, mushrooms,  and bell peppers. Then the omelet is placed between two buttered slices of bread.
  • BLTA
    California’s love for avocados is no secret, so why not add it to the BLT? Made with bacon, lettuce, tomato, and avocado, the BLTA takes the classic sandwich a step further by adding a new flavor and texture to the mix.
  • French Dip Sandwich
    Born in Los Angeles (although two restaurants claim to have invented it), the French Dip is made with sliced roast beef topped with cheese and served with a side of hot au jus dip.

How many of these popular regional sandwiches have you tried? Of them all, which do you prefer? Share your favorites with us on Facebook, Google+, Twitter, LinkedIn, Instagram, and Pinterest!

Have you tried all of our signature sandwiches? Come in today and order your favorite sandwich or try something new! Visit us in store on the corner of Arrow Hwy and Garey Ave in Pomona, or have your food delivered via DoorDash or UberEATS.

Improve Your Grilled Cheese Skills

There’s nothing quite like the classic Grilled Cheese sandwich. Warm toasty bread, melted cheese goodness – what’s not to love? While the grilled cheese purists may protest, here are a few tips and tricks to upgrade your grilled cheese sandwiches.

  • Mayo

Instead of (or in addition to) buttering the outside of the sandwich, add a little mayo. Not only will it enhance the flavor of your sandwich, but it can help prevent the sandwich from burning.

  • Oven

Before you grill your sandwich, start it open-faced in the oven. This allows the cheese to get gooey all the way through and creates a nice, crispy toast.

  • Shredded Cheese

Not only does shredded cheese melt more evenly and faster, it also allows you to combine multiple cheeses for epic flavor combinations.

  • Get Creative

Speaking of, aside from trying different cheese combinations, you can also add unique ingredients. For example, try apple slices, pesto sauce, or bacon to create your own special version.

  • Rest

While it may be tempting to eat your grilled cheese fresh off the grill, for your own safety, please let it rest first. You want to give it enough time to rest so that you don’t burn your tongue and to ensure that the melted cheese stays in your sandwich rather than pouring out. But, don’t wait too long – you still want to enjoy that gooey goodness, just at a cooler temperature.

Share your own Grilled Cheese sandwich tips with us! Find us on Facebook, Google+, Twitter, LinkedIn, Instagram, and Pinterest.

Let us make our delicious Three-Cheese Grilled Cheese sandwich for you. Visit the Brick Your Neighborhood Deli on the corner of East Arrow Highway and Garey Ave. We’re open weekdays 7:00am-4:00pm and Saturdays 8:00am-4:30pm (closed Sundays).

Did You Know? Hot Dog Fun Facts

Did you know that July is National Hot Dog Month? We won’t get into the hot dog/sandwich debate, but we will share some fun facts about the beloved summer staple.

  • Hot Dog Origins

Hot dogs are essentially a modern-day twist on the humble sausage. Did you know sausages were mention in Homer’s The Odyssey? And Emperor Nero’s chef, Gaius, is said to have prepared sausages for his ruler. Still, no one knows who got the idea to put it on a bun centuries later. While we cannot pinpoint who “invented” the popular food, most agree that they likely originated in Vienna, Austria or Frankfurt, Germany.

According to the Austrian city of Vienna, two Austro-Hungarian immigrants, Emil Reichel and Sam Ladany, are the hot dog inventors. When the two men left Europe for Chicago, they took the recipe with them, and sold hot dogs at the 1893 World’s Fair. Later, Reichel and Ladany founded a famous beef production company that’s still producing hot dogs today.

Meanwhile, officials in Frankfurt, Germany, say that hot dogs were invented in their city in 1487. And according to a third tale, a butcher named Johann Georghehner, who lived in Coburg, Germany, invented the hot dog during the late 1600s, and traveled to Frankfurt to promote his new food.

  • There’s A “Right” and “Wrong” Way To Eat Hot Dogs

According to one American meat trade association’s official etiquette guide for hot dog-eating (you read that right), it’s “tacky” to top your hot dog with ketchup if you’re over 18 years old, and “pretentious” to consume it with utensils.

Other don’ts  include placing the dog on a fancy bun (think sun-dried tomato or basil) and serving it on anything fancier than a paper plate or everyday dishes. Do’s include eating every part of the hot dog, including the leftover bun bits, pairing it with simple drinks and sides, and always licking off any condiments that get on your fingers.

  • Mustard Is The Most Popular Hot Dog Topping

According to a survey in 2014, 71% of Americans said they liked to garnish their hot dogs with mustard. However, an overwhelming 52% of respondents said they preferred to smother their dogs with ketchup (despite the aforementioned etiquette).

  • Hot Dogs Have Been To Space

Astronauts may have disliked the freeze-dried ice cream they were served, but both astronauts and crewmembers did enjoy hot dogs very much.

  • Americans Eat (And Buy) A Lot Of Hot Dogs

Did you eat a hot dog (or two) on Independence Day this year? You may have contributed to the 150 million hot dogs consumed on the Fourth of July. In addition, between Memorial Day and Labor Day, Americans will eat 7 billion hot dogs. And in 2015, U.S. supermarket customers spent more than $2.5 billion on hot dogs.

  • A Hot Dog Once Sold For $169

This happened in 2014 in Seattle, Washington. The decadent dog consisted of a cheese bratwurst topped with butter Teriyaki grilled onions, Maitake mushrooms, wagyu beef, foie gras, shaved black truffles, caviar, and Japanese mayonnaise on a brioche bun.

  • A Competitive Eater Consumed 62 Hot Dogs In 10 Minutes

This record-breaking feat was accomplished in 2015.

Did we miss anything? Share your fun facts with us on Facebook, Google+, Twitter, LinkedIn, Instagram, and Pinterest.

We don’t have hot dogs, but we do have a variety of yummy sandwiches and salads for you to choose from. Explore our menu online at BrickMarketDeli.com. Visit us in store, order online, or have our delicious food delivered via DoorDash or UberEATS!

National Fresh Fruits & Veggies Month – The Benefits Of Fruit

Since it’s National Fresh Fruits and Vegetables Month, and we discussed the benefits of vegetables last week, it’s only fitting that we move on to fruits. Aside from being delicious and refreshing, fruits offer excellent health benefits. While it is recommended to get 2-3.5 cups of veggies, the daily goal for fruit is 1.5-2 cups. And during summer, this can be relatively easy as a variety of sweet produce is in season.

Here are some great reasons why you should incorporate fruits into your daily diet.

  • Won’t Make You Fat

Fruits contain natural sugars, and while most diet plans often recommend avoiding them, they are not as damaging as high-fructose corn syrup and other added sugars in some foods. This is because the natural sugars in whole fruit are processed differently thanks to the fiber, phytochemicals and micronutrients you are also taking in.

Fiber slows the rate that the natural sugars are released into the bloodstream and also helps to fill you up and aid in weight loss. For low-calorie fruits, opt for blueberries, raspberries, and strawberries.

The phytochemicals in fruits may also aid in weight loss. A 2016 study found that participants who are the most flavonoids (healthy compounds found in fruits and vegetables) were better able to maintain their weight as they got older. It appeared that anthocyanins (the phytochemicals that give difference berries their color) have the most powerful effect.

Lastly, people with diabetes should incorporate fruits into their diet, but be mindful of portion sizes and count them in their carbohydrate intake.

  • Full Of Nutrients

Fruits are high in fiber and potassium, and most are good sources of vitamins A and C, folate, and a wide variety of phytochemicals.

The Department of Agriculture states that when the recommended amount of fruit is consumed, it contributes 16% of the recommended fiber intake and 17% of the recommended potassium intake, both of which American diets are often low in.

As mentioned, fiber helps weight management, but it can also improve cholesterol levels, and keeps your digestive system running smoothly.

Potassium relaxes blood vessel walls, thus, is important for lowering blood pressure and also helps to offset the negative effects of a high sodium diet.

Remember, the type of fruit you eat and how you consume it makes a difference. You want to eat as many fruits as possible in their whole form (i.e. skin on). The protective skin and the area just beneath it is where the antioxidants are, which are used by the fruit to protect itself from pests. However, if you must, frozen and canned fruits are fine options. Just be sure there are no added sugars and canned fruit is packed in its own juice, not syrup.

  • Good For Your Heart

Fruit intake has been linked to lowering the risk for obesity and high blood pressure, both of which are the main risk factors for heart disease. As an example, trials have shown that by replacing two servings of starchy vegetables or refined carbohydrates with two servings of fruit a day, you can get a 20-25% reduction in risk of heart disease.

And, as discussed, the potassium in fruit helps explain the strong association between increased fruit intake and a lower risk of high blood pressure.

However, it’s not just one nutrient that makes the difference. A 14 year study published in the American Journal of Clinical Nutrition showed that people who consumed the most anthocyanins over time had and 8-12% reduction in the risk for hypertension. These compounds have been shown to improve vascular function by reducing inflammation in the vessels and improving blood flow.

  • Brainpower Boost With Berries

Anthocyanins may also be why fruit (namely, berries) has gained a reputation for keeping your memory sharp. Anthocyanins may play a role in reducing oxidative stress and inflammation (both of which can negatively affect brain function and memory). For example, according to a Harvard study from 2012, participants who ate one or more servings of blueberries or two or more servings of strawberries per week delayed cognitive aging by 2.5 years compared to those who ate the fewest berries.

  • Lowers Cancer Risk

The link between high fruit intake and lower body weight can also attribute to the lowered cancer risk. The phytochemicals and nutrients (carotenoids, vitamin C, folate) found in fruit may also affect cancer risk.

According to the latest report by the American Institute for Cancer Research and the World Cancer Research Fund, there is probable evidence that a higher intake of fruit may be protective against cancers of the mouth, pharynx, larynx, esophagus, lung, and stomach. Further evidence also suggests that more fruit may help reduce the risk of pancreatic, liver, and colorectal cancer.

  • Explore More

According to the USDA, apples and bananas are Americans’ favorites. And while these are great fruits, it’s time to branch out and see what other delicious fruits are out there and what kind of benefits they can provide.

Papaya – Rich in vitamin C & Folate and makes a great addition to a tropical fruit salad.

Passion Fruit – Although the rind is tough, it holds sweet-tart pulp and seeds inside that is high in fiber, potassium, and vitamin A.

Plantain – It may look like a banana, but is often eaten cooked. Sauté or bake them without added fat or sugar for a fiber-rich treat.

Persimmon – The flesh of this fruit is a great source of vitamins A and C.

Kumquat – You can eat the entire fruit, skin and all, meaning you’ll get even more of the nutritional benefits (rich in vitamin C).

What do you love about fruits? Which fruits are your favorites? Share with us on Facebook, Google+, Twitter, LinkedIn, Instagram, and Pinterest!

Join us for breakfast or lunch, weekdays 7:00am-4:00pm and Saturdays 8:00am-4:30pm. We’re located on the northeast corner of Garey Avenue and East Arrow Highway in Pomona (next to Johnny’s).

Creating The Ultimate Sandwich

Crafting the ultimate sandwich can be a delicate task. We all have our own personal preferences, but there are some things we can all agree on when it comes to sandwiches. Here are a few tips to help improve your sandwich building strategies.

  • Less Can Be More

Sure, you see these colossal sandwiches on social media, so enormous you may wonder how one actually takes a bite. While they may make your mouth water, realistically, these sandwiches would likely be a sloppy mess. Instead, aim to create a modest, proportionate sandwich with flavors and textures that work together.

  • Bread Choice Is Key

Bread choice is just as important as the sandwich contents. Your sandwich bread and fillings should always complement each other in terms of flavor, texture, and girth. But in some cases, such as tortas and cemitas, the breads make the sandwich.

  • Structure Strategy

Just like a building, you want your sandwich to start with a solid foundation. You want to start with meats on the bottom as they are often the heaviest. For cold sandwiches, cheese should go next, but for hot sandwiches, add it last so it has a chance to melt. In the center should be lettuce or leafy greens – you can use them as a net to help keep everything in place. Next, add pickles, tomatoes, and other vegetables you favor. These should be carefully layered over the contours of everything beneath it (think Tetris). Then spread sauces or condiments onto the bottom of the top bread slice (gravity will help work them into everything below). You may also spread sauce or condiments on the bottom bread slice too, however, it may make it a bit slippery for the meat.

  • Sliced Perfection

Sandwich shops have the upper hand thanks to the meat slicer, allowing them to slice their meat as thin or thick as they desire. They also prep their vegetables too, creating uniform slices for optimal layering. At home, these things may come out uneven or too thick. To remedy this, sharpen your knives or invest in a mandoline.

  • Sauce Lightly

Sauce can compliment your sandwich, especially if you are using dry ingredients, however, too much can overwhelm your sandwich as well. Remember to use sauce moderately. If you’re saving your sandwich for later, pack it separately to keep bread fresh and avoid the dreaded soggy sandwich. Or you can simply serve the sauce on the side (ex. the French Dip).

  • Look Inside (Your Fridge)

Skip the deli counter and check your fridge for unlikely, but tasty, sandwich fillings. Maybe last night’s leftovers, such as roast chicken or bits of steak, can be the star of your sandwich. You may even discover your new favorite sandwich or ingredient combination.

  • Simplicity Is Underrated

Fully loaded sandwiches can work, but they can also become overkill very easily. Instead of trying to cram too many flavors together, try choosing a couple flavors that work well together. For example, you can choose a meat, cheese, and flavored spread trio that you enjoy and build upon that with other mild toppings.

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Enjoy our yummy signature sandwiches, fresh salads, and desserts made in-house! Visit Your Neighborhood Deli weekdays 7:00am-4:00pm and Saturdays 8:00am-4:30pm. To learn more about our catering options, please feel free to contact us 909-596-5225.