Resources
Tuesday, July 15, 2025
National Pickle Month - Nutrition and Pickling
Resources
Monday, July 7, 2025
Macaroni Mania: From Classic to Creative
In North America, the word "macaroni" is often used synonymously with elbow-shaped macaroni, as it is the most often used in macaroni and cheese recipes.
Macaroni Salad with Creamy Avocado Dressing
2. Healthy Macaroni Recipes, EatingWell
Friday, June 27, 2025
From Farm to Table: Pineapples - Creative Creations
Pineapples contain the bromelain enzyme, which can break down proteins, and you can use them to tenderize meat.
Bromelain may help arthritis pain by easing inflammation. Pineapple is also a good source of vitamin C, which helps the 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 producer and source of 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.
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 that are heavy in size. Avoid soft or dark spots and dry-looking leaves.
How to Store
Eat as soon as possible.
Refrigerate cut pineapple for 2-3 days.
Ingredients
1 Waffle
2 teaspoons Peanut Butter, reduced fat
1/4 cup Pineapple1/
3 cup Blueberries
1. Pineapple, Wikipedia
Wednesday, June 11, 2025
International Falafel Day
Ingredients.
Tahini-Yogurt Sauce:
⅓ cup plain low-fat yogurt
2 tablespoons tahini (roasted sesame seed paste)
2 tablespoons cold water
1 tablespoon fresh lemon juice
¼ teaspoon freshly ground black pepper
Falafel:
1 ⅓ cups boiling water
⅔ cup uncooked bulgur
2 garlic cloves
⅓ cup fresh parsley leaves
¼ cup fresh cilantro leaves
¾ teaspoon ground cumin
¼ teaspoon ground red pepper
1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained
1 large egg white
3 tablespoons olive oil, divided
2 (6-inch) whole-wheat pitas, halved crosswise
1 cup chopped tomato (1 medium tomato)
½ cup thinly sliced English cucumber
⅓ cup thinly sliced red onion
- Combine the first five ingredients in a small bowl to prepare Tahini-Yogurt Sauce. Cover and chill until ready to serve.
- To prepare falafel, combine 1 1/3 cups boiling water and bulgur in a small bowl. Cover and let stand 25 to 30 minutes or until tender. Drain.
- Put garlic through the food chute with the processor on; process until minced. Add bulgur, parsley, cilantro, cumin, red pepper, and chickpeas, and process until smooth. Divide mixture into 8 equal portions, shaping each into a 1/2-inch-thick patty. Place patties on a baking sheet; cover and chill for 30 minutes.
- Heat 1 1/2 tablespoons oil in a large nonstick skillet over medium-high heat. Add 4 patties; cook for 3 minutes on each side or until golden brown. Repeat the procedure with the remaining 1 1/2 tablespoons oil and 4 patties.
- Spread 1 tablespoon Tahini-Yogurt Sauce inside each pita. Fill each pita half with 2 patties. Divide tomato, cucumber, and red onion evenly among pita halves, and drizzle each with one tablespoon of sauce.
fiber 11g; cholesterol 1mg; sodium 442mg
2. Falafel Pita Sliders
Tuesday, June 10, 2025
National Iced Tea Day - Iced Green Tea with Mint and Lemon

Relax and stay hydrated with some herbal iced tea.
All teas come from the Camellia sinensis tea plant - whether black, green, white or oolong tea. The difference is in the way the leaves are processed. The Camellia plants are rich in polyphenols and antioxidants. Research suggests regular tea drinkers (2 or more cups a day) have a lower risk of heart disease, stroke, and lower LDL cholesterol.
Iced tea is a form of cold tea, usually served in a glass with ice. It may or may not be sweetened. Iced tea is also a popular packaged drink. It can be mixed with flavored syrup, with common flavors including lemon, peach, raspberry, lime, passion fruit, strawberry, and cherry. While most iced teas get their flavor from tea leaves (Camellia sinensis), herbal teas are also sometimes served cold and referred to as iced tea. Iced tea is sometimes made by particularly long steeping of tea leaves at a lower temperature (one hour in the sun versus 5 minutes at 180-210 °F / 80-100 °C). Some people refer to this as "sun tea." Additionally, it is sometimes left to stand overnight in the refrigerator. From Wikipedia
Wednesday, April 30, 2025
National Bugs Bunny Day and the Celebration of Carrots
The carrot is a root vegetable, usually orange in color, though purple, red, white, and yellow varieties are available. It has a crisp texture when fresh. Carrots add sweetness and color to stews, soups, stir-fries, slaws, and cakes, plus an excellent source of Vitamin A and a good source of fiber.
Carrots are known for their rich supply of the antioxidant, beta-carotene. Research has focused on the health benefits in the areas of vision, cardiovascular disease, and cancer.
Serving Size: about 1 cup
Ingredients
2 cup Vegetable Broth, low sodium
1.5 cup Carrots, diced
1/4 cup Cranberries, dried, sweetened
1 box (17.6 oz) Cashew Carrot Ginger Bisque, Pacific Natural Foods
3/4 cup White Beans, unsalted, drained
Directions
Heat the vegetable broth. Add diced carrots and dried cranberries. Simmer until carrots and cranberries are tender. Using a strainer separate the carrots and cranberries from the broth. Reserve carrots and cranberries.
Combine the broth and "Cashew Carrot Ginger Bisque". Heat over medium heat until hot, stirring occasionally. Add the white beans and reserved carrots and cranberries. Mix and reheat to serving temperature.
Notes. I used a low sodium vegetable broth to lower the sodium content of the Cashew Carrot Ginger Bisque. To increase the fiber content, I garnished the recipe with white beans, diced carrots, and dried cranberries.
Growing Carrots: Red, Yellow, Purple & Orange
Selection.
Carrots should be firm, smooth, crisp, fresh, deep in color, and free of cuts.
Storage.
Remove tops of carrots. Store in the refrigerator up to two weeks in a plastic bag.
Serving Ideas.
1. Add shredded raw carrots to salads.
2. Add carrots to soup or puree carrots to make a carrot soup.
3. Combine cooked carrots with dried fruit
4. Snack with a low-fat dip or plain.
Resources
1. Fruits & Veggies More Matters: Carrots
2. The World's Healthiest Foods: Carrots
3. WebMD: 5 Healthy Facts About Carrots
Ensure accurate nutritional analysis for your recipes utilizing an extensive research database and over 35 years experience. A great 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
Sunday, April 6, 2025
Charlie the Tuna Day
1983 Classic Star-Kist Charlie the Tuna Commercial
Wednesday, April 2, 2025
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
Sunday, February 23, 2025
Homemade Banana Mango Bread
Homemade Banana Mango Bread
3. Whisk the flour, baking soda, salt, and cinnamon together, set aside. In the bottom of a medium bowl, mash bananas into a chunky paste. Whisk the oil, brown sugar, eggs, and vanilla into the bananas until blended.
4. Switch to a large rubber spatula. Scrape the sides and bottom of the bowl then add the dry ingredients in 3 parts, stirring gently until they disappear and the batter is smooth.
Analysis based on 1 slice
Tuesday, February 18, 2025
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
Monday, February 3, 2025
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
Thursday, January 30, 2025
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
Tuesday, January 28, 2025
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
Sunday, January 26, 2025
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
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