Southern New Year’s Tradition: Black-Eyed Peas & Collard Greens

 Black-Eyed Peas and Collard Greens

A Southern tradition for the New Year is enjoying Black-Eyed Peas and Collard Greens. The black-eyed peas bring good luck, and the collard greens ensure financial security in the New Year.

Black-Eyed Peas and Collard Greens

Yields: 8 – 10 servings
Serving size. 3/4 cup

Ingredients

2 tablespoons Olive Oil
1 Garlic clove, minced
8 cups Collard greens, chopped
1 cup Red bell peppers, diced
1/4 teaspoon Cayenne pepper
2 cans (15-1/2 ounces each) Black-eyed peas, rinsed and drained
1/4 cup Lemon juice
2 tablespoons grated Parmesan cheese

Directions

1. In a Dutch oven, heat oil over medium heat.
2. Add garlic; cook and stir 1 minute.
3. Add collard greens, red peppers, and cayenne; cook and stir for 6-8 minutes or until greens are tender.
4. Add black-eyed peas and lemon juice; heat through. Sprinkle servings with cheese.

Nutrition Facts. Yields: 8 – 10 servings. Analysis per 3/4 cup serving: Calories (kcal) 134; Protein (g) 7; Carbohydrates (g) 18; Total Dietary Fiber (g) 5; Total Sugars (g) 0; Added Sugar (g) 0; Fat (g) 4; Saturated Fat (g) 1; Cholesterol (mg) 1; Calcium (mg) 110; Potassium (mg) 304; Sodium (mg) 346

Meal Planning

Breakfast
1 Egg to Order
1/2 Bagel
1/2 cup Strawberries
1 cup Skim or Soy Milk
Coffee, Tea, Water

Lunch
3/4 cup Vegetable Soup
Curry Tuna
3 oz Tuna (Water Packed)
Dash Curry Powder
1 Tbsp Mayonnaise, reduced-calorie
Spinach Leaves, Sliced Tomato
1 sl Whole Grain Bread
Water/Unsweetened Beverage

Dinner
2 oz Roast Beef
3/4 cup Collard Greens & Black-Eyed Peas
1/3 cup Seasoned Wild Rice
Water/Unsweetened Beverage

Snacks
Plan Snacks throughout the day. Add an endless salad to any meal or snack.
The Fat-free Vinaigrettes are free to consume.
4 oz Wine
1 Apple, sliced
3/4 oz Cheese

Daily Nutrition Facts: Calories (kcal) 1242; Protein (g) 80; Carbohydrates (g) 136; Total Dietary Fiber (g) 18; Total Sugars (g) 49; Added Sugar (g) 5; Fat (g) 34; Saturated Fat (g) 11; Cholesterol (mg) 311; Calcium (mg) 849; Potassium (mg) 2328; Sodium (mg) 2100

The Endless Salad

 Enjoy these low Glycemic Index vegetables anytime and in unlimited amounts, as long as they are fresh and raw. If an amount is stated, do not exceed the daily portion listed. You can eat these foods using a fat-free vinaigrette dressing (recipes provided) or purchase a fat-free vinaigrette at your local market. Read the label. The RDNs at the FNC center encourage the consumption of varied vegetables not only for vitamins and minerals but also to help control blood sugar and calorie intake.

Alfalfa seeds
Arugula
Broccoli
Cauliflower
Celery, diced
Cucumbers
Endive
Green Beans
Lettuce (Bibb, Boston, or Romaine preferred)
Pepper, Bell (any color), 1 medium
Radishes
Scallions (green onions), diced
Spinach
Zucchini, 1 medium

Additional Ingredients. You can choose ONE of the following low Glycemic Index foods per day to add to the Endless Salad.
Apple, 1 small
Grapefruit, ½ medium
Orange, 1 small
Macadamia Nuts, 8 nuts
Peanuts, 8 nuts
Walnuts, 8 nuts

Add an endless salad to any meal or snack. The Fat-free Vinaigrettes are free to consume.

All About Vinegar: Fat-Free Vinaigrette Recipes

Vinegar has been around for more than 10,000 years. The Babylonians used it as a preservative and as a condiment, and it was they who began flavoring it with herbs. Romans used it as a beverage. Hippocrates proclaimed its medicinal qualities, and it was probably one of our earliest remedies. The Bible references show how it was used for its soothing and healing properties. As recently as World War I, vinegar was used to treat wounds. Today, it is being researched to lower the glycemic index of foods and decrease appetite.

Fat-free vinaigrette Recipes are easy to prepare and can be used as a marinade, salad dressing, or sauce.

 

Balsamic Vinaigrette Dressing
Yield: 1 cup; Serving Size: Unlimited
3/4 cup water
1/4 cup balsamic vinegar
2 teaspoons capers
2 teaspoons Dijon mustard
1½ teaspoons dried basil
1 tablespoon fresh parsley, chopped
Combine the ingredients. Adjust vinegar to taste. Store in a covered container in the refrigerator.

Oriental Vinaigrette
Yield: 1 cup; Serving Size: Unlimited
1 clove garlic, cut in several pieces
1 cup rice vinegar (unseasoned)
1 tsp low sodium soy sauce
1 slice fresh ginger, cut in several pieces
Combine all ingredients, stirring well to combine. Let stand for 45 minutes. Strain dressing. Discard ginger and garlic (or use in food preparation at a later time).

Chili-Cilantro Vinaigrette Dressing
Yield: ¾ cup; Serving Size: Unlimited
1 small green chili, diced
¼ cup chopped fresh cilantro
¼ cup water
¼ cup fresh lime juice
1 clove garlic
pinch, artificial sweetener
freshly ground pepper to taste
Place all of the ingredients in a food processor or blender. Blend until smooth.

Citrus Herb Vinaigrette Dressing
Yield: 1½ cup; Serving Size: Unlimited
½ medium-sized red bell pepper
2 medium tomatoes, diced
½ cup loosely packed fresh basil leaves, chopped
2 cloves garlic, minced
½ cup fresh orange juice
½ cup loosely packed fresh parsley
¼ cup raspberry vinegar
1 Tablespoon dry mustard
2 teaspoons fresh thyme leaves
2 teaspoons fresh tarragon
2 teaspoons fresh oregano
Combine all ingredients in a blender or food processor and blend until pureed. Makes approximately 1½ cups.

Indian Vinaigrette Dressing
Yield: ¼ cup; Serving Size: Unlimited
¼ cup orange juice
¼ teaspoon ground coriander
¼ teaspoon chopped cilantro
½ teaspoon prepared hot mustard
Put all ingredients in a small bowl, and stir. Let sit for about 10 minutes.

Orange and Lemon Vinaigrette
Yield: 1 cup; Serving Size: Unlimited
½ cup wine vinegar
4 Tablespoons lemon juice
4 Tablespoons orange juice
grated rind of 1 lemon
½ teaspoon French mustard
pinch garlic
ground black pepper to taste
Place all ingredients in a bowl, and mix thoroughly. Keep in the fridge and use within 2 days.

Orange Thai Vinaigrette Dressing
Yield: ½ cup; Serving Size: Unlimited
5 Tablespoon orange juice
1 teaspoon minced ginger
1 teaspoon minced garlic
1 Tablespoon low-sodium soy sauce
¼ cup rice vinegar
pinch of cayenne
Whisk together all ingredients with a fork.

Parsley-Tomato Vinaigrette Dressing
Yield: ¾ cup; Serving Size: Unlimited
¼ cup tomato juice (low sodium)
Pinch of cayenne pepper
¼ cup red wine vinegar
½ teaspoon oregano, fresh
1 Tablespoon onion, minced
½ teaspoon black pepper
¼ cup parsley, chopped fresh
½ cup tomatoes, chopped, fresh
1 garlic clove, minced
Place all ingredients in a blender or food processor. Process until smooth.

Red Pepper Vinaigrette
Yield: ½ cup; Serving Size: Unlimited
¼ cup apple juice
¼ cup cider vinegar
2 tablespoons white onion
1 cloves garlic, pressed
Pinches of rosemary and thyme
½ teaspoon dried whole oregano
½ teaspoon dry mustard powder
½ teaspoon paprika
½ of a roasted red bell pepper
Mix in a blender. Blend thoroughly and chill overnight.

Tomato Vinaigrette
Yield: ½ cup; Serving Size: Unlimited
½ cup tomato, chopped
2 Tablespoons white wine vinegar
½ teaspoon dried basil
½ teaspoon dried thyme
½ teaspoon Dijon mustard
Mix in a blender. Blend thoroughly and chill overnight. Lasts about 2 days. Serve on salads.

Types of Vinegar:

WINE VINEGAR, GRAPE VINEGAR. The product is made by the alcoholic and subsequent acetous fermentation of the juice of grapes.

MALT VINEGAR. The product is made by the alcoholic and subsequent acetous fermentation, without distillation, of an infusion of barley malt or cereals whose starch has been converted by malt.

SUGAR VINEGAR. The product is made by the alcoholic and subsequent acetous fermentation of sugar syrup, molasses, or refiner’s syrup.

GLUCOSE VINEGAR. The product is made by the alcoholic and subsequent acetous fermentation of a solution of glucose. It is dextrorotatory.

SPIRIT VINEGAR, DISTILLED VINEGAR, GRAIN VINEGAR. The product is made by the acetous fermentation of dilute distilled alcohol.

VINEGAR IS MADE FROM A MIXTURE OF SPIRIT VINEGAR AND CIDER VINEGAR. The product should be labeled as a blend of the products with the product names in order of predominance. This labeling applies to a similar product made by acetous fermentation of a mixture of alcohol and cider stock.

VINEGAR IS MADE FROM DRIED APPLES, APPLE CORES, OR APPLE PEELS. Vinegar is made from dried apples, apple cores, or apple peels.

Plan Snacks throughout the day. Add an endless salad to any meal or snack. The Fat-free Vinaigrettes are free to consume.

Bacon Day - Food Safety and Nutrition

Bacon Day celebrations typically include social gatherings during which participants create and consume dishes containing bacon, including bacon-themed breakfasts, lunches, dinners, desserts, and drinks.

It's the "B" in a BLT sandwich, the star of breakfast buffets, the garnish on a spinach salad, and the "pork" in pork-and-beans. Bacon imparts a smoky flavor to many dishes. This ancient, cured meat now appears in such modern forms as shelf-stable or refrigerated fully cooked strips, bacon made from turkey and/or beef, and meats certified as organic.

The term "bacon" is used to describe the cured belly of a swine (hog) carcass. If meat from other portions of the carcass is used, the product name must identify the portions where the bacon comes from, e.g., "Pork Shoulder Bacon." Bacon is generally produced from young animals (6 to 7 months old) that weigh between 175 to 240 pounds.

Bacon and Food Safety

Bacon is made with salt as a curing agent, and nitrite (but not nitrate) is the other most frequently used additive. Bacon may also contain other additives such as sugars, maple sugar, wood smoke, flavorings, and spices.

Under certain conditions not yet fully understood, the products from the natural breakdown of proteins known as "amines" can combine with nitrites to form compounds known as "nitrosamines." There are many different types of nitrosamines, most of which are known carcinogens in test animals.

Not all cured meat products contain nitrosamines; however, when present, they usually are in very minute amounts. Many variables influence nitrosamine levels: amount of nitrite added during processing, concentrations of amines in meat, type and amounts of other ingredients used in processing, actual processing conditions, length of storage, storage temperatures, method of cooking, and degree of doneness.

Researchers at the USDA's Agricultural Research Service (ARS) found that the addition of vitamin C (ascorbate) and vitamin E (tocopherol) reduced the levels of nitrosamines in fried bacon and in nitrite-cured products. The findings led to changes in Federal regulations and industry processing to minimize consumer exposure to nitrosamines. USDA now requires adding 550 ppm (parts per million) of either sodium ascorbate or sodium erythorbate to pumped bacon. This addition greatly reduces the amount of free nitrite and, thus, minimizes the formation of nitrosamines. This regulation is found in 9 Code of Federal Regulations (CFR) 424.22 (b)(1).

Nutrition Information

BLT Sandwich

References

1. Wikipedia, List of bacon dishes
2. Eat Right Chicago, Is Everything Really ‘Better with Bacon?’
3. USDA, Bacon and Food Safety

An educated consumer has the knowledge to make healthy choices - Choose Moderation.

 

Bicarbonate of Soda Day - The Many Uses of Sodium Bicarbonate

The Many Uses of Sodium Bicarbonate,
also known as baking soda, bread soda, cooking soda,
and bicarbonate of soda 

1. Used as a leavening agent. It reacts with acidic ingredients that cause a food to expand. Acidic ingredients that create this reaction include phosphates, cream of tartar, lemon juice, yogurt, buttermilk, cocoa, and vinegar.
 
2. Reduces stomach acid. It is used as an antacid to treat heartburn and indigestion.
 
3. Known for treating burns and preventing blistering.

4. Used as an exfoliate to remove dead skin cells.

5. An ingredient in some mouthwashes, toothpastes, deodorants, and shampoo.

6. An effective cleaning and scrubbing agent for kitchen appliances, counter tops, pots and pans.

7. Commonly added to washing machines as a softener and also to remove odors from clothes.

8. An effective way of controlling fungus growth. In the United States, it is registered by the Environmental Protection Agency as a biopesticide.

9. Can extinguish small grease or electrical fires by being thrown over the fire. However, it should not be applied to fires in deep fryers, as it may cause the grease to splatter. 

10. Used to deodorize the refrigerator, trash cans, drains and garbage disposals, dishwashers, and lunch boxes. 

11. Removes odors from carpets. 

12. Can be administered to pools and spas to raise pH levels. 

Warning. Sodium Bicarbonate increases the amount of sodium in your body. If you are on a sodium-restricted diet, check with your doctor before taking any medication with sodium bicarbonate. 

5 Extraordinary Uses for Baking Soda

Arm and Hammer baking soda (1996)
  

Arm and Hammer Essentials Laundry Detergent
  

 

Resources.Arm and Hammer  
Wikipedia. Sodium bicarbonate 
Medline Plus. Sodium bicarbonate 

Pepper Pot Day Recipe

Pepper Pot is a thick stew or soup of beef tripe, vegetables, pepper, and other seasonings. Beef tripe is usually made from the first three chambers of a cow's stomach: the rumen, the reticulum (honeycomb and pocket tripe), and the omasum.

Pepper Pot Soup
Yields: 12 servings

Ingredients
1 pound sirloin steak, trimmed, cut into 1/2-inch pieces (or 1 pound honeycomb tripe)
5 slices bacon, diced
1/2 cup chopped onion
1/2 cup chopped celery
3 leeks, chopped
1 bunch fresh parsley, chopped
2 green bell peppers, diced
2 quarts low sodium beef stock
1/4 teaspoon dried thyme
1/2 teaspoon dried marjoram
1/2 teaspoon ground cloves (optional)
1/4 teaspoon crushed red pepper flakes
1 bay leaf
1 teaspoon ground black pepper
1 large potato, peeled and diced
2 large carrots, diced
4 tablespoons unsalted margarine
4 tablespoons all-purpose flour

Directions
1. Place the beef in a nonstick saucepan. Cook and stir occasionally until no longer pink on the outside, about 3 to 4 minutes. Drain and cut the beef into 1/4 inch pieces. 

2. In a large kettle, saute the bacon until clear. Add the beef, onion, celery, leeks, parsley, and green peppers; saute until tender.
3. Stir in beef stock, thyme, marjoram, cloves, red pepper flakes, bay leaf, and black pepper. Bring the kettle to a boil. Turn the heat down to a simmer. Cook, covered, until meat is very tender, about 2 hours.
4. Add the diced potato and carrots, and cook for an additional 20 minutes.
5. Prepare the roux by stirring the flour into the melted margarine, and cooking for a moment on the stove. When the soup is done to your liking, stir in the roux. Simmer, stirring all the while, until the soup thickens a bit. Correct the seasonings.

Nutritional Information

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: Sandra Frank, Ed.D, RDN, FAND at recipenews@gmail.com 954-294-6300

National Chocolate Day Chocolate and Your Health

Chocolate and Your Health

Chocolate is believed to protect the cardiovascular system. The health benefits of chocolate may come from the antioxidant flavonoids. Chocolate comes from the cacao plant, which is rich in flavanols, a type of flavonoid phytochemical. (Other foods rich in flavanols include tea, cranberries, and red wine.)

Flavonoids help protect plants from environmental toxins and help repair damage. When we eat foods rich in flavonoids, it appears that we also benefit from this "antioxidant" power. The more nonfat cocoa solids a chocolate product contains, the more antioxidants it tends to contribute.

The fat in chocolate comes from cocoa butter and is made up of oleic acid (a heart-healthy monounsaturated fat), stearic, and palmitic acids. Stearic and palmitic acids are saturated fats. Saturated fats are linked to increases in LDL cholesterol and the risk of heart disease. Research shows stearic acid appears to have a neutral effect on cholesterol. Although palmitic acid does affect cholesterol levels, it only makes up one-third of the fat calories in chocolate. This does not mean you can eat all the dark chocolate you’d like.

Be careful about the type of dark chocolate you choose. Chewy caramel and nut covered dark chocolate is not a heart-healthy food option. Check extra ingredients that can add lots of extra fat and calories. If the chocolate contains fat ingredients other than cocoa butter, it might have more harmful saturated fats and trans fats, rather than stearic acid.

There is currently no established serving size of chocolate to help you reap the cardiovascular benefits. You can enjoy a moderate portion of chocolate, about 1 ounce, a few times per week.

More research is needed, but recent studies suggest the following possible health benefits of dark chocolate and cocoa.
1. Reduce the Risk of Heart Attack.
2. Decrease Blood Pressure and Increase Insulin Sensitivity
3. Improve Arterial Blood Flow
4. Help People with Chronic Fatigue Syndrome

The health benefits of chocolate may vanish if you are adding calories above and beyond your regular intake. This could mean you're adding more pounds along with the flavonoids.

Decoding Chocolates: Dark, Milk, or White. Discover the health benefits of dark chocolate's flavonoids, savor the creamy delight of milk chocolate, and find the sweet balance in white chocolate. Indulge mindfully for a heartwarming treat! #Chocolate Which Chocolate Is Best for Your Heart? 

References

1. Cleveland Clinic, Heart Health Benefits of Chocolate
2. WebMD, Health by Chocolate

Happy Kwanzaa

"Kwanzaa was created to introduce and reinforce seven basic values of African culture which contribute to building and reinforcing family, community, and culture among African American people as well as Africans throughout the world African community. These values are called the Nguzo Saba, which in Swahili means the Seven Principles. The Nguzo Saba stands at the heart of the origin and meaning of Kwanzaa, for it is these values which are not only the building blocks for the community but also serve to reinforce and enhance them."   - Dr. Maulana Karenga (Founder and Creator)

Kwanzaa is a week-long celebration observed from December 26 to January 1 each year.

 

Seven Basic Principles of Kwanzaa.
The colors of the Kwanzaa flag are black, red, and green; black for the people, red for their struggle; and green for the future and hope that comes from their struggle. It is based on the colors given by the Hon. Marcus Garvey, a national color for African people worldwide.
 

             

Kwanzaa has seven basic symbols. Each represents values and concepts reflective of African culture and contributes to community building and reinforcement. The following are the basic symbols:

Mazao (The Crops) These symbolize African harvest celebrations and the rewards of productive and collective labor. 

Mkeka (The Mat) This symbolizes traditions and history and, therefore, the foundation we build. 

Kinara (The Candle Holder) symbolizes our roots, our parent people -- continental Africans.

Muhindi (The Corn) This symbolizes our children and our future, which they embody.

Mishumaa Saba (The Seven Candles) These symbolize the Nguzo Saba, the Seven Principles, the matrix and minimum set of values which African people are urged to live by to rescue and reconstruct their lives in their own image and according to their own needs.

Kikombe cha Umoja (The Unity Cup) symbolizes the foundational principle and practice of unity, which makes everything possible.

Zawadi (The Gifts) These symbolize the labor and love of parents and the commitments made and kept by the children. 

The following videos share the history and traditions of Kwanzaa. The first video was created by Sesame Street and the story of Kwanzaa is told through a young boy; the second video is a Happy Kwanzaa song by Teddy Pendergrass; and the third video is a trailer from "The Black Candle", narrated by Maya Angelou.

Sesame Street: Kwanzaa

 

Kwanzaa, a Celebration. 

"The Black Candle" trailer, 

narrated by Maya Angelou.

Wishing the lights of Kwanzaa
brings happiness, warmth, and prosperity.

Resources
 Wikipedia: Kwanzaa 
 5 Things You May Not Know About Kwanzaa, History 

When you learn something from people or from a culture,
you accept it as a gift, and it is your lifelong commitment
to preserve it and build on it. 
- Yo-Yo Ma