Friday, April 5, 2024
Charlie the Tuna Day
Monday, April 1, 2024
National Peanut Butter and Jelly Day
Ingredients
2 slices Whole Wheat Raisin Cinnamon Bread
1 Tbsp Jelly, favorite
2 Tbsp Low Sodium Crunchy Peanut Butter
Saturday, March 9, 2024
National Oatmeal-Nut Waffle Day
Wecan, NIH, Oatmeal Pecan Waffles
Ingredients
Waffles
1 cup whole-wheat flour
½ cup quick-cooking oats
2 teaspoons baking powder
1 teaspoon sugar
¼ cup unsalted pecans, chopped
2 large eggs, separated
1½ cup fat-free (skim) milk
1 tablespoon vegetable oil
Fruit Topping
2 cups fresh strawberries, halved
1 cup fresh blackberries
1 cup fresh blueberries
1 teaspoon powdered sugar
All berries may be substituted with frozen, thawed
Directions
- Preheat waffle iron.
- Combine flour, oats, baking powder, sugar, and pecans in a large bowl.
- Combine egg yolks, milk, and vegetable oil in a separate bowl, and mix well.
- Add liquid mixture to the dry ingredients, and stir together. Do not overmix; the mixture should be a bit lumpy.
- Whip egg whites to medium peaks. Gently fold egg whites into batter.
- Pour batter into preheated waffle iron, and cook until the waffle iron light signals it’s done or steam stops coming out of the iron. A waffle is perfect when it is crisp and well-browned on the outside with a moist, light, airy and fluffy inside. (Or make pancakes.)
- Add fresh fruit and a light dusting of powdered sugar to each waffle, and serve.
Yield: 4 servings
Serving Size:
3 small (2-inch) or 1 large (6-inch) waffle (depending on waffle iron size)
Calories 340
Total Fat 11 g
Saturated Fat 2 g
Cholesterol 107 mg
Sodium 331 mg
Total Fiber 9 g
Protein 14 g
Carbohydrates 50 g
Potassium 369 mg
Wednesday, February 28, 2024
National Chili Day - Chili with Gorgonzola Cheese
1 cup Chili with Beans
1 Tablespoon Gorgonzola Cheese
Heat chili. Top with cheese.
Ensure accurate and cost-effective nutritional analysis for your recipes and menus utilizing an extensive research database. A great service for the Media, Cookbook Publishers, Writers, Chefs, Recipe Websites, and Blogs. Your readers will enjoy and benefit from the Nutrition information.
For more information, visit Dietitians-Online Nutritional Analysis Services
contact:
Sandra Frank, Ed.D, RDN, FAND
recipenews@gmail.com
954-294-6300
Saturday, February 17, 2024
February 18, Crab Stuffed Flounder Day
Serves 6
Ingredients
6, 4 oz fresh flounder fillets
1/2 cup(s) celery, chopped
1/2 cup(s) chopped green onions
1 clove(s) minced garlic
4 Tbsp unsalted butter, divided
1/2 cup breadcrumbs
1 cup fresh crab meat
2 tablespoon(s) chopped parsley
1 egg, slightly beaten
Salt, black and red pepper to taste
Directions
1. Sauté celery, onions, and garlic in 2 Tbsp of melted butter.
2. Add breadcrumbs, crabmeat chopped parsley, and egg to sautéed vegetables. Mix well.
3. Season to taste with salt, black and red pepper.
4. Brush the flounder fillets well with additional melted butter, salt, and pepper the fillets.
5. Laying the fillets flat, place an equal amount of prepared stuffing on each fillet.
6. Roll the fillets ensuring that the stuffing mixture remains in the center.
7. Melt remaining 2 Tbsp of butter in shallow baking dish.
8. Place stuffed fish in a pan.
9. Cover and bake at 375 F for approximately 30 minutes or until the fish flakes easily.
10. Remove cover and bake an additional 5 minutes to brown.
Purchasing nutrient analysis software and learning how to use the program is only useful if you have the knowledge to convert “as purchased” ingredients to the “edible portion.” Ensure accurate nutrient analysis for your recipes utilizing an extensive research database and over 25 years of experience. A valuable service for the Recipe Blogger, Media, Cookbook Publishers, Writers, Chefs, and Recipe Websites. Your readers will benefit from the Nutrient information and a Registered Dietitian. Contact: Dietitians-Online.com; Sandra Frank, Ed.D, RDN, FAND at recipenews@gmail.com 954.294.6300
Tuesday, February 6, 2024
National Fettuccine Alfredo Day
4 large cloves garlic, peeled
4 ounces of whole-wheat fettuccine
2 teaspoons cornstarch, mixed with 1 tablespoon water
2 tablespoons reduced-fat sour cream
⅛ teaspoon freshly ground pepper, or to taste
¾ cup freshly grated Parmesan cheese, divided
1 tablespoon chopped fresh parsley
2. After the garlic has simmered for about 10 minutes, cook fettuccine in the boiling water, often stirring, for 8 minutes. Cook until the fettuccine is just tender, about 1 minute more.
3. Meanwhile, transfer the garlic and broth to a blender. Process until the mixture is smooth, about 1 minute. (Use caution when blending hot liquids; see Tip.) Return the mixture to the pot and simmer over medium-high heat. Add cornstarch mixture; whisk it until slightly thickened, about 15 seconds. Remove from the heat and whisk in sour cream and pepper. Return the pot to very low heat to keep the sauce warm. (Do not boil.)
4. Drain the pasta and place in a large bowl. Add the sauce and ½ cup Parmesan; toss to coat well. Sprinkle with parsley and serve immediately, passing the remaining ¼ cup Parmesan separately.
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February 6, National Frozen Yogurt Day
1/2 cup (102 g) Frozen Vanilla Greek Yogurt
Variety of Fresh Fruits. 1 Tablespoon of each: Orange, Strawberries, Blueberries, Kiwi, Raspberries, & Mango
For more information, visit Dietitians-Online Nutritional Analysis Services
contact: Sandra Frank, Ed.D, RDN, FAND
recipenews@gmail.com
954-294-6300
Sunday, February 4, 2024
Homemade Soup Day - Southwest Black Bean and Vegetable Soup
Serving Size: 3/4 cups
1 1/2 teaspoons chili powder
garlic until almost tender.
Resources.
1. Wikipedia. Soups - History, Types, and Varieties
2. Food Network. Healthy Soup Recipes
4. EatingWell. Healthy Winter Soup Recipes
Ensure accurate nutritional analysis for your recipes utilizing an extensive research database and over 30 years of experience. A valuable service for Recipe Bloggers, 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 954-294-6300
Monday, January 29, 2024
Croissant from Dough to Joy
Mini Croissant
#NationalCroissantDay
Tomatoes, and Feta Cheese
Serves One
Ingredients
1 Croissant (1 ounce)
1 Tbsp Tabouli Salad
2 slices Tomatoes
1/2 oz Feta Cheese
Ensure accurate and cost-effective nutritional analysis and food nutrition facts labels for your recipes and menus utilizing an extensive research database. A great service for the Media, Cookbook Publishers, Writers, Chefs, Recipe Websites and Blogs. Your readers will enjoy and benefit from the Nutrition information.
For more information, visit Dietitians-Online Nutritional Analysis Services
contact: Sandra Frank, Ed.D, RDN, FAND recipenews@gmail.com
954-294-6300
Sunday, January 28, 2024
A Stack of Pancakes is Not One Serving
National Blueberry Pancake Day
by Martha Rose Shulman, #NYTCooking.
Ingredients
2 Blueberry Pancakes frozen
1/3 cup Fresh Blueberries
Ensure accurate and cost-effective nutritional analysis and food nutrition facts labels for your recipes and menus utilizing an extensive research database. A great service for the Media, Cookbook Publishers, Writers, Chefs, Recipe Websites, and Blogs. Your readers will enjoy and benefit from the Nutrition information.
For more information, visit Dietitians-Online Nutritional Analysis Services.
contact:
Sandra Frank, Ed.D, RDN, FAND
Tuesday, January 23, 2024
Oats: The Versatile Grain
Different Types of Oats and Serving Suggestions
Whole Oat Groats: These are the most unprocessed form of oats, resembling rice grains. They have a hard, chewy texture and require the longest cooking time. Use in salads or as a rice alternative.
Steel Cut/Irish Oats: These look like chopped-up grains, a bit like coarse breadcrumbs. They have a chewy, dense texture and provide a more rustic eating experience. Ideal for a hearty breakfast porridge.
Scottish Oats: They are more like a coarse meal, with a creamy and smooth texture when cooked. Perfect for a traditional, creamy oatmeal.
Rolled/Old-Fashioned Oats: These are flat and flaky, having been steamed and rolled. They're soft and cook quicker than steel-cut oats but retain a distinct texture. Versatile for baking, making granola, or as a breakfast cereal.
Quick Oats: These resemble rolled oats but are cut finer and rolled thinner, cooking even faster and offering a softer texture. Quick and convenient for a fast breakfast or for thickening soups and stews.
Instant Oats: The most processed, these oats are pre-cooked and dried, appearing as thin, soft flakes that cook in minutes. Best for an instant breakfast or as a quick thickener.
Oat Bran: This looks like fine, pale brown crumbs and is the outer husk of the oat grain, high in dietary fiber. This can be added to smoothies or yogurt or used in baking for added fiber.
Oat Flour: A fine, powdery flour that can be used in baking, offering a mild, slightly sweet flavor. Great for gluten-free baking, pancakes, and as a healthy flour substitute.
Benefits of Oats
Oats are highly regarded for their nutritional value and health benefits, making them a favored choice in many diets. Here are some of the key health benefits of oats:
Heart Health: Oats are known for their ability to lower cholesterol levels, particularly LDL (bad) cholesterol, without affecting HDL (good) cholesterol.
Blood Sugar Control: Oats have been shown to help regulate blood sugar levels, making them particularly beneficial for individuals with type 2 diabetes.
Weight Management: The soluble fiber in oats can help in weight management. It increases the feeling of fullness, reduces hunger, and thereby may help in reducing overall calorie intake.
Digestive Health: Oats are high in soluble and insoluble fiber, which is beneficial for digestive health. This fiber helps regulate bowel movements and is known to prevent constipation.
Gluten-Free: While oats are naturally gluten-free, they are sometimes processed in facilities that handle gluten-containing grains. Pure, uncontaminated oats are a safe and nutritious option for those on a gluten-free diet.
Nutrition
Oats are a nutritional powerhouse. They are high in soluble fiber and a good source of essential vitamins and minerals. Their low glycemic index makes them beneficial for weight management and for those with diabetes.
Conclusion
Oats are not just a breakfast staple; their various forms lend themselves to a multitude of culinary uses. From a morning porridge to a baking ingredient, oats offer both health benefits and delicious possibilities, making them a valuable addition to any diet.
1. Different Types of Oats: Health Facts, Cooking Tips, and Recipes. Written by Lexi Cole, RD, CCMS. To Taste
Ensure accurate and cost-effective nutritional analysis and food nutrition facts labels for your recipes and menus utilizing an extensive research database. A great service for the Media, Cookbook Publishers, Writers, Chefs, Recipe Websites and Blogs. Your readers will enjoy and benefit from the Nutrition information.
For more information, visit Dietitians-Online Nutritional Analysis Services.
contact:
Sandra Frank, Ed.D, RDN, FAND
recipenews@gmail.com
954-294-6300
Saturday, January 20, 2024
National Granola Bar Day
1 cup crispy brown rice cereal
1 cup finely chopped dried apricots (1/4 inch)
½ cup unsalted pepitas toasted
½ cup unsalted sunflower seeds toasted
¼ teaspoon salt
⅔ cup brown rice syrup or light corn syrup
½ cup sunflower seed butter
1 teaspoon ground cinnamon
- Preheat oven to 325 degrees F. Line a 9-by-13-inch baking pan with parchment paper, leaving extra parchment hanging over two sides. Lightly coat the parchment with cooking spray.
- Combine oats, rice cereal, apricots, pepitas, sunflower seeds, and salt in a large bowl.
- Combine rice syrup (or corn syrup), sunflower butter, and cinnamon in a microwave-safe bowl. Microwave for 30 seconds (or heat in a saucepan over medium heat for 1 minute). Add to the dry ingredients and stir until evenly combined. Transfer to the prepared pan and firmly press into the pan with the back of a spatula.
- For chewier bars, bake until barely starting to color around the edge and still soft in the middle, 20 to 25 minutes. For crunchier bars, bake until golden brown around the edge and somewhat firm in the middle, 30 to 35 minutes. (Both will still be soft when warm and firm up as they cool.)
- Let cool in the pan for 10 minutes, then using the parchment to help you, lift out of the pan onto a cutting board (it will still be soft). Cut into 24 bars, then let cool completely without separating the bars for about 30 minutes more. Once cool, separate into bars.
Monday, January 15, 2024
Culinary Adventures with Quinoa
Quinoa is a grain-like crop grown primarily for its edible seeds. It is a pseudo-cereal rather than a true cereal or grain. Quinoa originated over 3,000 years ago in the Andean region of Ecuador, Bolivia, Colombia, and Peru.
Quinoa is high in protein, a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is also gluten-free.
Saturday, January 13, 2024
National Hot Pastrami Sandwich Day
1 tsp Mustard
Lettuce leaf
2 slices Tomatoes
2 oz Pastrami
1/2 oz Swiss Cheese
Directions
1. Top one slice of Rye Bread with mustard, lettuce, tomato, pastrami, and Swiss cheese.
2. Top with the second slice of rye bread.
3. Heat in oven or toaster oven until Swiss cheese melts.
Friday, January 12, 2024
Black Pepper-Curry Chicken Sauté
Ingredients
1 pound skinless, boneless chicken breasts, cut into 1-in. pieces
1/4 teaspoon freshly ground black pepper
1 tablespoon canola oil, divided
1 1/2 cups vertically sliced onion
2 teaspoons minced peeled fresh ginger
3 garlic cloves, minced
2 teaspoons curry powder
1 cup canned light coconut milk
2 teaspoons fresh lime juice
1/2 to 1 tsp. peppercorns, crushed
2 tablespoons chopped fresh cilantro or basil
2 cups hot cooked brown rice
Directions
1. Sprinkle chicken with 1/4 teaspoon ground pepper. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high.
2. Add chicken to pan; cook, stirring frequently, for 5 to 6 minutes or until chicken is lightly browned and almost cooked through. Remove chicken from pan.
3. Reduce heat to medium. Add remaining 1 1/2 teaspoons oil to pan; swirl to coat. Add onion; cook for 4 minutes or until tender, stirring occasionally. Add ginger and garlic; cook until softened, about 1 minute. Add curry powder; cook for 15 to 30 seconds or until fragrant, stirring constantly.
4. Stir in coconut milk, lime juice, and crushed peppercorns. Return chicken to pan. Cover, and cook over medium-low until sauce is slightly thickened and chicken is done about 5 minutes.
5. Remove from heat; stir in cilantro or basil. Serve over rice.
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