Tuesday, July 5, 2022

July 5, National Graham Cracker Day

The graham cracker was invented in 1829 in New Jersey, by Sylvester Graham. The original graham cracker was made with graham flour, a combination of finely-ground unbleached-wheat flour with the wheat bran and germ coarsely-ground and added back in providing nutrition and flavor. Graham crackers started out as bland food, unsweetened or mildly sweetened; today they are known as a sugar-sweetened baked good, similar to the English term biscuit.

Graham crackers are a common American snack for young children and older adults; often accompanied with fruit juice or milk.

How to Make Graham Crackers

Graham cracker, From Wikipedia, the free encyclopedia

Monday, July 4, 2022

Happy Birthday America
Healthy Red, White, and Blue Foods

Red, White, and Blue Food Choices

Red, White, and Blue on a Bun

Yields: 2 servings

1 Whole Wheat Hamburger Bun
1 Whole Wheat Hot Dog Bun
1 Strawberry
9 Raspberries
3 Blackberries
14 Blueberries
1 Tbsp Cream Cheese, reduced-fat

Red, White, and Blue Parfait

1/3 cup Blueberries
1/3 cup Fat-free Vanilla Yogurt
1/3 cup Strawberries, sliced

Red, White, and Blue Sandwich on
 Sourdough Bread with Cream Cheese,
Yogurt-Covered Raisins, Blueberries,
Raspberries, and Strawberries

2 slices thin Sourdough Bread
2 Tbsp Cream Cheese, low fat
7 yogurt-covered Raisins
1/2 cup Blueberries
2 Strawberries
4 Raspberries

1. Spread cream cheese on half the bread.
2. Use the yogurt-covered raisins and blueberries as the stars on the flag.
3. Slice strawberries to form the stripes on the flag.
4. Garnish: Blueberries and Raspberries.

Saturday, July 2, 2022

July 3, Eat Beans Day

The nutrition information provided below is based on 1/2 cup cooked beans, prepared from dry beans. No salt has been added, therefore sodium levels are insignificant. Beans contain no cholesterol and a small amount of fat. They are a great source of fiber, high in potassium and contain many of the B vitamins. Beans also provide between 7% to 18% of one's daily iron needs.

All About Beans

The US Dry Bean Council (USDBC) is a private trade association comprised of leaders in the bean industry with the common goal of promoting the U.S. edible bean trade, both in the United States and abroad, and educating U.S. consumers about the benefits of beans. The USDBC gives a voice to the bean industry and provides information to consumers, health professionals, buyers, suppliers and the media about the good taste, nutritional value and versatility of beans.

The USDBC also is a resource for information on U.S. exporters, overseas importers, U.S. dry bean classes, trade policy issues and the role of U.S.-grown beans in international food-aid efforts. USDBC also publishes foreign language newsletters and other publications designed to help overseas importers, packagers and canners better understand and maintain contact with the U.S. dry bean exporting trade.

As part of USDBC’s mission, the organization collaborates with public health organizations, research centers, universities, and the entire supply chain, from seed suppliers to farmers, processors, wholesalers, distributors and transporters.

While the USDBC is privately funded, its representatives work closely with the U.S. Department of Agriculture (USDA) in overseas markets, and often co-sponsors activities with the U.S. Government. These activities include hosting trade missions from foreign countries to visit U.S. production and processing facilities, participating in trade shows worldwide, coordinating trade missions of U.S. exporters and growers to visit overseas markets and producing education

The USDBC is headquartered in Washington, D.C., with a marketing office in Pierre, South Dakota. In addition, USDBC representatives around the world facilitate activities and dialog between U.S. and overseas trade.

Unlike meat-based proteins, beans are naturally low in fat and are a cholesterol-free source of protein. Research shows that a diet including beans may reduce your risk of heart disease.

A nutrient-rich food, beans contain protein, complex carbohydrates, fiber, antioxidants, and important vitamins and minerals, such as folate, B-Vitamins, manganese, potassium and iron.

Folate, a vitamin very important for pregnant women and their unborn babies, is found in beans. During pregnancy, women need more folate. Expectant mothers who consume enough of the right nutrients can help reduce the risk of birth defects.

Beans are especially important for people with certain food allergies and intolerances. For example, some people can’t tolerate gluten, a natural protein present in wheat, barley and rye. Because beans don’t contain gluten, or major allergens found in various grains, substituting beans can help provide the fiber and other nutrients that people on restricted diets may be missing. Beans come in a variety of convenient forms (such as canned beans, bean flours and dehydrated beans) that can be used in place of allergenic and gluten-containing ingredients.

Bean Recipes

Bean Burrito

Black Bean Soup Garnished with
Green Onions

Black Bean Soup Garnished with Green Onions and
Reduced-fat Sour Cream Served in a Sourdough Roll

Friday, July 1, 2022

July 2, Made in America Day

Made in USA

Do you promote your products as “Made in the USA”? Under the law, some products must disclose U.S. content. For others, manufacturers and marketers who choose to make claims about the amount of U.S. content need to know about the Federal Trade Commission's (FTC) Enforcement Policy Statement on U.S. Origin Claims. Is your company up on what's required?

The Made in USA mark is a country of origin label indicating the product is "all or virtually all" made in the United States. The label is regulated by the Federal Trade Commission (FTC).

In general, goods imported into the United States must have a country of origin label unless excepted, but goods manufactured in the United States can be sold without any sort of "Made in the USA" label unless explicitly required. Voluntary claims made about the amount of U.S. content in other products must comply with the FTC’s Made in USA policy.

A Made in USA claim can be expressed (for example, "American-made") or implied. In identifying implied claims, the Commission focuses on the overall impression of the advertising, label, or promotional material. Depending on the context, U.S. symbols or geographic references (for example, U.S. flags, outlines of U.S. maps, or references to U.S. locations of headquarters or factories) may convey a claim of U.S. origin either by themselves or in conjunction with other phrases or images.

If the government is encouraging companies to open up businesses in America - Why are Medicare dollars being used to purchase foods from Thailand and the Philippines?

How many jobs would be created if 
government programs were required to purchase items “Made in America?”


1. Federal Trade Commission Protecting American's Consumer
2. Products Made in the USA Directory, Made in USA Forever
Federal Trade Commission: Complying with the Made in USA Standard
4. Made in USA, Wikipedia

Wednesday, June 29, 2022

California Avocado Day - From Farm to Table

Avocados have a green-skinned, fleshy body that is egg-shaped or round. Commercial avocados ripen after harvesting. The fruit is rich and has a subtle flavor. The texture is smooth, almost creamy. It is used in both savory and sweet dishes. Avocados have a high-fat content, but this fat is healthy. It is good for your skin, digestion, heart, and joint health.

Avocados offer nearly 20 vitamins and minerals in every serving, including potassium (which helps control blood pressure), lutein (which is good for your eyes), and folate (which is crucial for cell repair and during pregnancy).

Avocados are a good source of B vitamins, which help you fight off disease and infection. They also give you vitamins C and E, plus natural plant chemicals that may help prevent cancer.

Avocados are low in sugar. And they contain fiber, which helps you feel full longer. In one study, people who added a fresh avocado half to their lunch were less interested in eating during the next three hours.

Fat and Calories

Avocados are high in fat. But it's monounsaturated fat, which is a "good" fat that helps lower bad cholesterol, as long as you eat them in moderation. 

Avocados have a lot of calories. The recommended serving size is smaller than you’d expect: 1/5 of a medium avocado (or 1 ounce) is 50 calories.

Top Ways to Enjoy Avocados

1. Skip the Mayo! Mash 1/3 an avocado and spread it on your sandwich instead of mayonnaise. Rich in monounsaturated fat, avocados are a healthy substitute for mayonnaise, cream cheese, butter or sour cream.  
2. Avocado is a deliciously rich, healthy and filling addition to salads. Just dice and toss!

3. Add some avocado slices to your sandwiches! This tasty fruit add a delicious flavor but it also adds substance to an otherwise meager concoction. 

Enjoy avocado as part of a healthy stir-fry dish.

Grab a Spoon. Halve avocados, remove the pit and start spooning. Want a little kick? Add some low-sodium soy sauce in that little dip in the middle.

Avocados are perfect in fish and seafood sauces.

Halve avocados then use a small ice-cream scoop to fill the little dip in the middle with your favorite chicken, tuna, or ham salad recipe.

Mix together one mashed avocado, 1/2 cup of non-instant oatmeal, and one tablespoon of honey. Apply to your face, wait 15 minutes then rinse.

9. Prepare

Recipe: California Avocado Super Summer Wrap Recipe,
Fruits & Veggies— More Matters  

Kids Cook Monday

How to Prepare Avocados

Store avocados at room temperature, keeping in mind that they can take 4 to 5 days to ripen. To speed up the ripening process, put them in a paper bag along with an apple or banana. When the outside skins are black or dark purple and yield to gentle pressure, they’re ready to eat or refrigerate.

Wash them before cutting so dirt and bacteria aren’t transferred from the knife onto the pulp.

While guacamole is arguably the most popular way to eat avocado, you can also puree and toss with pasta, substitute for butter or oil in your favorite baked good recipes, or spread or slice onto sandwiches. Try adding avocado to salad, pizza, soup, salsa, eggs, and sandwiches.

When ordering at a restaurant, remember that not all avocado dishes are created equal. Some items -- like avocado fries and avocado egg rolls -- are coated in batter and fried, making them much higher in both calories and fat.

Allergic to Latex?
If you have a latex allergy, talk to your doctor before adding avocado to your diet. People with a serious allergy to latex may also experience symptoms after eating avocado.

1. Choose Healthy Fats,    #avocado #eatright
2. WebMD, Everything You Need to Know About Avocados  
Top 10 Ways To Enjoy Avocados, Fruits, and Veggies More Matters
4. California Avocado https://www.californiaavocado.com/
5. Avocado, EatFresh.org 

Tuesday, June 28, 2022

Frozen Vanilla Greek Yogurt with a Variety of Fruit
Celebrating National Frozen Yogurt Month


1/2 cup (102 g) Frozen Vanilla Greek Yogurt

Variety of Fresh Fruits. 1 Tablespoon of each: Orange, Strawberries, Blueberries, Kiwi, Raspberries, & Mango

Nutrient Analysis Services
Ensure accurate nutritional analysis for your recipes utilizing an extensive research database and over 25 years experience. A valuable service for the Recipe Blogger, Media, Cookbook Publishers, Writers, Chefs, and Recipe Websites. Your readers will benefit from the Nutrition information and a Registered Dietitian. Contact: Dietitians-Online.com; Sandra Frank, Ed.D, RDN, FAND at recipenews@gmail.com

Potty Training Awareness Month
Preventing Constipation

June is Potty Training Awareness Month. Constipation in children is a common problem when potty training. Constipation is often characterized by infrequent bowel movements or hard, dry stools.

Causes of Constipation in Children

Toilet Training and Withholding. Your child may ignore the urge to have a bowel movement because of fear of the toilet or they don’t want to take a play break. Some children withhold when they are away from home because they are embarrassed to use a public bathroom. Withholding bowel movements sometimes results in a large painful mass of stool in the rectum called fecal impaction. If it hurts to have a bowel movement, your child may try to avoid a repeat of the uncomfortable situation. If you begin toilet training too early, children may hold in their stools, which can quickly become an involuntary habit that's tough to break.

Dietary Changes. Lack of fruits and vegetables or fluid in your child's diet may cause constipation. For some children, too much milk and not enough water can lead to constipation.

Medication or Disease. Certain antacids, antidepressants, muscle relaxants, and various other drugs can contribute to constipation. Changes in your child's appetite or diet due to illness may have the same effect.

Emotional Pressure to use the toilet or to give up diapers.

Symptoms of constipation in children
  • *Fewer bowel movements than usual.
  • *The child is fidgeting, clenching buttocks muscles, or other unusual dancelike behaviors.
  • *Experiencing Abdominal pain and cramping.
  • *Painful or difficult bowel movements.
  • *Hard, dry, or large stools.
  • *Feces in the child’s underwear.

Prevention of constipation in children
*Offer high-fiber foods. Include: Fruits and Vegetables; Beans and Lentils; Bran sprinkled on cereals or yogurt; Whole grain bread and cereal; Dried or soft fruit added to muffins or cereal; Fruit spread

If your child does not like vegetables, serve them hidden in casseroles, pasta, or puree in soups. Ask your child to help out when preparing meals. Children are more willing to eat their food if they play a role in making their own meals.

The American Academy of Pediatrics recommends the following amounts of fiber needed per age and gender. Pediatric Nutrition Handbook, 6th ed. Elk Grove Village (IL): American Academy of Pediatrics; 2009

            Age/Gender            Fiber (grams)
            2 - 3 years                       19
            4 – 8 years                       25
            9 – 11 years (female)       26
            9 – 11 years (male)          31

  • *Encourage your child to drink plenty of fluids. Water is the best choice.
  • *Establish regular meal and snack times
  • *Promote physical activity. Regular physical activity helps stimulate normal bowel function.
  • *Create a toilet schedule. Set aside time after meals for your child to use the toilet.
  • *Remind your child to use the bathroom.
  • *Ask your doctor if your child is taking any medication that may cause constipation.

Treatment of Constipation in Children
  • *Follow the prevention instructions.
  • *Consult with the pediatrician or family doctor before using over-the-counter suppositories or laxatives.
  • *Contact the doctor if four or five days have passed without a bowel movement, or if constipation is accompanied by abdominal pain, vomiting, or fever.
  • *Consult a dietitian who can help create an appropriate food plan high in fiber.

Foods to Boost Your Child’s Fiber, Nourish Interactive (pdf)
American Academy of Pediatrics

This young child describes his
concerns about Potty Training

 Potty Training Tips from Parents TV - For Mom

Elmo and his Father show How
Potty Time Can Be Fun: Sesame Street

The information presented here does not constitute medical advice for any individual. Specific cases may vary. Dietitians-Online and Weighing-Success recommend readers consult a qualified health professional on an individual basis. All materials are provided for your information only and may not be construed as medical advice or instruction. Readers should consult appropriate health professionals on any matter relating to their health and well-being.

Sunday, June 26, 2022

National Onion Day - From the Farm to the Table

Onions are bulb-shaped vegetables growing underground. Also known as bulb onions or common onions, they are grown worldwide.

Onions are rich in plant compounds and antioxidants, especially quercetin and sulfur-containing compounds. Colorful varieties, such as yellow or red ones, have different antioxidants than white ones.

Nutrition Benefits
Fat-free; saturated fat-free; very low sodium; cholesterol free; good source of dietary fiber.

Choose onions that are firm and dry with bright, smooth outer skins.

*Store whole onions in a cool, dark, well-ventilated place; use within 4 weeks.
*Refrigerate cut onions in a tightly sealed container; use within 2-3 days.

How to Grow Onions from Seed

Culinary Uses

 are served cooked, as a vegetable or part of a prepared savory dish, and can also be eaten raw or used to make pickles or chutneys. Onions may also be used as a main ingredient, for example in French onion soup, creamed onions, and onion chutney. They are versatile and can be baked, boiled, braised, grilled, fried, roasted, sautéed, or eaten raw in salads.

Recipe: RoastedOnions, by Ben Shapiro @Allrecipes 

Onions are pungent when chopped and contain certain chemical substances which irritate the eyes.

Onions are toxic to dogs, cats, guinea pigs, and many other animals.

Tips on how to add onions to your diet:

*Add sliced or diced white, yellow, green, or red onions to your favorite salad.
*Add caramelized onions to savory baked goods.
*Combine cooked onions with other vegetables for a healthy side dish.
*Add cooked onions to egg dishes, such as omelets, frittatas, or quiches.
*Top meat, chicken, or tofu with sautéed onions.
*Use onion and garlic as a base for stocks and soups.
*Make a homemade salsa with onions, tomatoes, and fresh cilantro.
*All onions to soup, chili, or stir-fry
*Blend raw onions with fresh herbs, vinegar, and olive oil for a tasty homemade salad dressing.

1. Onion, @Fruits_Veggies 
2. Planting, Growing, and Harvesting Onions, Old Farmer’s Almanac
3. Health Benefits of Onions, Healthline, by Jillian Kubala, MS, RDN

Pineapple Day - Celebrate Pineapples

Nutrition Profile

Pineapples contain the bromelain enzyme which can break down proteins so you can use them to tenderize meat.

Bromelain may help arthritis pain by easing inflammation. Pineapple also is a good source of vitamin C, which helps your immune system.

Pineapple Tidbits 
1. Hawaii produces about 1/3 of all pineapples in the world.
2. Pineapples are a cluster of hundreds of fruitlets.
3. Pineapples take about 18-20 months to become ready to harvest.
4. One pineapple plant can produce one pineapple at a time.
5. In 1493, explorer Christopher Columbus found pineapples on Guadeloupe Island in the Caribbean.
6. Historically, Hawaii was the world's largest pineapple producer and source for U.S. pineapples. Today the largest producers include the Philippines, Brazil, and Costa Rica.

Pineapple Selection
Pass over sour-smelling or bruised pineapples. Fruit from Hawaii or Central America tends to be freshest.

Pineapple Care
To make your pineapple softer and juicier, keep it at room temperature for 1 or 2 days before cutting.

How to Select
Choose pineapples with dark green leaves, heavy for size. Avoid soft or dark spots and dry-looking leaves.

How to Store

Eat as soon as possible.
Refrigerate cut pineapple for 2-3days.

Waffle with Peanut Butter, Pineapple, and Blueberries


1 Waffle

2 teaspoons Peanut Butter, reduced fat
1/4 cup Pineapple1/
3 cup Blueberries

1. Pineapple, Wikipedia  
2. 8 Fun Facts About Pineapple, #WebMD 
3. Pineapple: Nutrition. Selection. Storage @Fruits_Veggies 

Saturday, June 25, 2022

National Coconut Day

Coconut is the fruit of the coconut palm (Cocos nucifera). Coconuts have been grown in tropical regions for more than 4,500 years. Unlike their name suggests, coconuts aren’t nuts. They form part of the drupe family, which are fruits consisting of a fleshy external part with a pit and seed inside. Drupes have three layers: the outer layer, a fleshy middle layer, and a hard layer that surrounds the seed.

Recently, coconut has gotten a lot of publicity as being a super-healthy food, but much of the information is not supported by science. There is a variety of coconut-derived products adding flavor to your food - from coconut oil to coconut flour and coconut milk. But can a food so high in calories and rich with saturated fat be healthy?

Coconut Oil and Coconut Butter
Coconut oil is simply the oil extracted from the coconut meat, while coconut butter is made from coconut flesh ground into a spreadable paste

Coconut oil is high in saturated fat and solid at room temperature. It is used in some packaged foods and for cooking and baking. Cook with coconut oil in dishes where you'll notice and appreciate the flavor, like curries, soups, and even muffins.

Coconut butter is a rich and creamy product with a peanut butter-like texture. Unlike coconut oil, the butter actually contains the meat of the coconut so it is more solid and white. It is a common ingredient in the Paleo Diet and uses include replacing other nut butters in baking, spreading on toast, melting and drizzling on desserts, or just eating it straight.

It can be used as a vegan, dairy-free butter replacement, nut-free butter, as a base for desserts such as fudge and for frosting. Coconut butter is also known as coconut manna.

Coconut Milk
Coconut milk is made from a brew of coconut meat and water. It is rich and thick and more like a cream than milk. This plant-based milk has a delicious creamy taste and is great in smoothies, curries, soups, stews, desserts, etc. It’s very popular in Asian and Caribbean cuisine.

Coconut milk is a common replacement in recipes that traditionally call for cow’s milk. It’s also very popular among vegans and people who follow a dairy-free diet.

Coconut cream is the thick, creamy part of coconut milk that contains less water than coconut milk. It’s very suitable for desserts and in dishes requiring a rich consistency. You can also use it to make dairy-free whipped cream.

Condensed coconut milk is cooked coconut milk. The evaporation during the cooking process gives it a thick, creamy consistency.

Beyond the more traditional canned coconut milk, there is creamer for coffee, yogurt in various flavors, and coconut milk ice cream. While it may be a good option for vegans and those with lactose intolerance, the low protein content and high amount of fat actually make it a poor nutritional replacement for cow's milk.

Coconut Water
Coconut water is known for being an alternative to sports drinks, the hydrating water has electrolytes, sodium, and magnesium to help post-workout recovery. Some brands have been found to have fewer benefits than listed on the cartons, so be sure to buy from a trusted source.

Coconut Flour
Coconut flour is gluten-free flour made from de-fatted dried and ground coconut meat. The high fiber content is nutritionally beneficial, but it can sometimes make it difficult to bake with. Coconut flour is a great way to add coconut flavor to baked goods. Coconut flour is popular with special diets, like Paleo and Keto

Coconut Meat 
Once the outer green husk of the coconut is removed, what remains is the seed and its rich inner white lining, the coconut meat. It is a creamy and healthy snack with a bite. It can be used in granola, fruit salad, or by itself. Coconut meat is the base for many healthy coconut products such as coconut milk, coconut oil, shredded coconut, coconut ice cream, coconut yogurt, coconut kefir, and coconut flour.

Dried Shredded Coconut / Unsweetened Coconut Flakes
This is dehydrated coconut meat and it’s typically used in desserts, baking, and fruit salads. Coconut flakes are a tasty, healthy snack on their own or combined with nuts, seeds, and other fruit. You can buy them as flakes and chips. Prepackaged dried flaked coconut or dried shredded coconut is the most convenient to cook or bake with. Choose unsweetened dried shredded coconut or coconut flakes over-sweetened dried coconut, which has 2 teaspoons added sugar per ounce.

Coconut Sugar is made from the sap of the coconut flower rather than the coconut itself. In comparison to granulated sugar, it has a darker color, deeper flavor, and some versions come with added flavors. Coconut sugar has a rich taste with a hint of caramel. It’s not to be confused with palm sugar. Nutritionally, it's very similar to granulated and can be substituted 1-for-1 in baking or other cooking.
Vegetable Fritters with Green Chile-Coconut Chutney
recipe from Sara Moulton‘s cookbook Home Cooking 101 


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