Native American Heritage Month - Cranberries

When the European colonists arrived in North America, they discovered that Native American tribes enjoyed a tart, bright red berry growing wild in sandy bogs around New England. In fact, tribes across the continent's north harvested cranberries and ate them in combination with fats, meats, corn, and other berries, in addition to using them for medicine and dye. 

Cranberries are naturally fat and cholesterol-free. They provide vitamin C, fiber, and manganese.  Cranberries contain proanthocyanidins, a type of antioxidant that may reduce urinary tract infections.

Cranberries are a major commercial crop in certain American states and Canadian provinces. Most cranberries are processed into products such as juice, sauce, jam, and sweetened dried cranberries, with the remainder, sold fresh to consumers. Cranberry sauce is a traditional accompaniment to turkey at Christmas dinner in the United Kingdom and at Christmas and Thanksgiving dinners in the United States and Canada.

Nutrition Information.

Nutritional Analysis Services

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For more information, visit Dietitians-Online Nutritional Analysis Services

contact:
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recipenews@gmail.com
954-294-6300

November 18, National Vichyssoise Day

Vichyssoise is a thick soup made of puréed leeks, onions, potatoes, cream, and a soup stock (usually chicken). It is traditionally served cold but can be eaten hot.

Serves: 5

Ingredients
1 teaspoon canola oil
3 cups diced leek (about 3 large)
3 cups diced peeled baking potato (about 1 1/4 pounds)
1 (16-ounce) can fat-free, low-sodium vegetable (or chicken) broth
2/3 cup half-and-half
1/8 teaspoon black pepper
1 tablespoon minced fresh chives

Directions
1. Heat the canola oil in a large saucepan over medium-low heat. 

2. Add the diced leek; cover and cook for 10 minutes or until soft. 

3. Stir in the diced potato and broth and boil. 

4. Cover the potato mixture, reduce heat, and simmer for 15 minutes or until the potato is tender. 

5. Place the potato mixture in a blender or food processor and process until smooth. 

6. Cool the potato mixture in a large bowl to room temperature.
7. Stir in the half-and-half and black pepper.
8. Cover and chill. Sprinkle soup with minced chives.

Nutrition Information

Nutritional Analysis Services

Ensure accurate and cost-effective nutritional analysis for your recipes utilizing an extensive research database and 35 years of experience. A great service for the Recipe Bloggers, Media, Cookbook Publishers, Writers, Chefs, and Recipe Websites. Your readers will enjoy and benefit from the Nutrition information.

For more information, visit Dietitians-Online Nutritional Analysis Services

contact:
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954-294-6300

World Octopus Day - Food Resources

Octopus Food Resources

Nutrient Profile

How to Cook Octopus

by Kyle Phillips, featured in Spruceeats

Best Recipes for Octopus,
Food & Wine

It may seem daunting, but the octopus is worth tackling at home. Whether grilled or braised, the tender tentacles are incredibly delicious and can be served in a myriad of ways.

Pan-Seared Octopus with Italian Vegetable Salad 

by Jon Shook and Vinny Dotolo

Pancakes: Bringing fun, family, and creativity to every bite!

Celebrate National Pancake Day as a fun family activity.

1 stack (10 pancakes) equals approximately 1000 calories

"Perfect Pancake" - "Sid the Science Kid"

What is a Pancake?

A pancake is a thin, flat cake prepared from a batter and cooked on a hot griddle or frying pan. Most pancakes are quick breads; some use a yeast-raised or fermented batter. Most pancakes are cooked one side on a griddle and flipped partway through to cook the other side. Depending on the region, pancakes may be served at any time, with a variety of toppings or fillings including jam, fruit, syrup or meat.

The pancake's shape and structure varies worldwide. There are numerous variations of them throughout Europe. A crêpe is a French variety of thin pancake cooked on one or both sides in a special crepe pan to achieve a network of fine bubbles often compared to lace - a savory variety made from buckwheat is usually known as a galette. In Germany, pancakes can be made from potatoes. In Italy, they can be fried and stuffed with ricotta and chocolate into what is known as a cannoli.

Healthy Pancake Recipes

Blueberry Pancakes

Serves One

Ingredients
2 Blueberry Pancakes, frozen

1/3 cup Fresh Blueberries

Healthy Pancake Recipes
EatingWell, Healthy Pancake Recipes

National Sandwich Day - Endless Possibilities

The sandwich was named after John Montagu, the fourth Earl of Sandwich. During the 1700s, it is said John Montagu created the sandwich because he wanted to eat his meal with one hand.

Greatest Movie Sandwiches

August 10, National S'mores Day

A s'more is a traditional nighttime campfire treat popular in the United States and Canada, consisting of a roasted marshmallow and a layer of chocolate sandwiched between two pieces of graham cracker. National S'mores Day is celebrated yearly on August 10 in the United States. The first recorded version of the s’more recipe can be found in the publication Tramping and Trailing with the Girl Scouts of 1927.

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 Nutrition information and a Registered Dietitian. Contact: Sandra Frank, Ed.D, RDN, FAND at recipenews@gmail.com

August, National Sandwich Month - Use Your Creativity

August is National Sandwich Month. The sandwich was named after John Montagu, the fourth Earl of Sandwich. During the 1700s, it is said John Montagu created the sandwich because he wanted to eat his meal with one hand.

Resource: Build a Better Sandwich, @Healthyfamprj

 

Greatest Movie Sandwiches

National Vanilla Ice Cream Day

Vanilla Ice Cream with
Fresh Raspberries and Light Whipped Cream

Ingredients

1/2 cup Vanilla Ice Cream, light
1/2 cup Fresh Raspberries
1 Tbsp Light Whipped Cream

Nutrition Information

Berries, Light Vanilla Ice Cream,

Caramel Sauce and Whipped Cream

Nutrition Information. 212 Calories; 4 g Protein;
30 g Carbohydrates; 1 g Dietary Fiber; 9 g Fat;
50 mg Cholesterol; 71 mg Sodium

It is also Ice Cream Cone Day

Scoop Size Matters

          Easy Homemade Ice Cream by Mya | PBS Parents

Cherry Dessert Day - Celebrate Cherries and the Health Benefits

About seventy percent of the cherries produced in the United States come from Washington, Oregon, Idaho, and Utah. There are two main types of cherries: sweet and sour. Sour cherries are lower in calories and higher in vitamin C and beta-carotene than sweet cherries.

From Tree to Table

Selection
Select firm, red cherries with stems attached. Avoid soft, shriveled, or blemished cherries. Good cherries should be large (one inch or more in diameter), glossy, plump, hard, and dark-colored for their variety. Avoid fruit that is bruised or has cuts on the dark surface.

How to Store
Refrigerate cherries for up to 10 days.

Nutrition Benefits
Fat-free; saturated fat-free; sodium free; cholesterol free; good source of vitamin C; good source of potassium.

Health Benefits

Cancer
Sweet cherries have several cancer-preventive components including fiber, vitamin C, carotenoids, and anthocyanins. The potential role of sweet cherries in cancer prevention lies mostly in the anthocyanin content, especially in cyanidin. Sweet cherries are a good source of cyanidins, which appear to act as an antioxidant and may reduce cancer risk.

Cardiovascular Disease
Sweet cherries have been shown to have significant levels of anthocyanins as well as other pigments in perhaps smaller concentrations that together provide synergistic effects thought to be protective to heart and related vascular tissue

Diabetes
Researchers are interested in the role of anthocyanins in reducing insulin resistance and glucose intolerance. The lower glycemic response shown in relation to cherry consumption may be the result of glucose-lowering effects of cherry phytochemicals in combination with the fiber content of cherries.

Potassium
Sweet cherries are considered a good source of dietary potassium, with approximately 260 mg potassium for every cup of fresh cherries consumed. Adequate potassium intake has shown to reduce the risk for hypertension and stroke.

Quercetin
Sweet cherries also contain a small amount of quercetin. Quercetin is an antioxidant which may play a beneficial role in reducing the risk of cardiovascular disease, hypertension, and cancer.

Melatonin
Cherries are one plant food source of melatonin. Melatonin is a hormone that plays a role in promoting healthy sleep patterns.

Ease muscle soreness
Researchers believe tart cherries’ antioxidants protect against exercise-induced free radicals, which can lead to painful inflammation.

Gout
Cherries may help reduce the swelling, inflammation, and tenderness associated with gout. Research reveals eating about 2 cups fresh sweet Bing cherries daily lowered uric acid levels by 15%.

Recipes

1. Health, Health Benefits of Cherries
2. Better Homes and Gardens, Healthy Cherry Recipes
3. The Greatest Table: 5 Healthy Cherry Recipes from Around the Web

Spotlight on Asparagus

Spotlight on Asparagus

Asparagus is a perennial garden plant belonging to the Lily family. It is harvested in the spring when it is 6 to 8 inches tall. The most common variety of asparagus is green in color. There are two other edible varieties available. White asparagus is grown underground to inhibit its development of chlorophyll content, therefore creating its distinctive white coloring. It is generally found canned, although you may find it fresh in some select markets, and it is generally more expensive than the green variety since its production is more labor-intensive. The other edible variety of asparagus is purple in color. It is smaller than the green or white variety (usually just 2 to 3 inches tall) and features a fruitier flavor. It also provides benefits from phytonutrients called anthocyanins that give it its purple color.

Nutrition Information
Low in calories, only 20 per 3.5 oz. serving
Contains no fat or cholesterol
Very low in sodium
A good source of potassium. (1)
A source of fiber (2 grams per 3.5 serving)
An excellent source of folic acid
A significant source of thiamin and vitamin B6

Selection

Asparagus stalks should be rounded, and neither fat nor twisted. Look for firm, thin stems with deep green or purplish closed tips. The cut ends should not be too woody, although a little woodiness at the base prevents the stalk from drying out. Once trimmed and cooked, asparagus loses about half its total weight. Use asparagus within a day or two after purchasing for the best flavor and texture. Store in the refrigerator with the ends wrapped in a damp paper towel.

Preparation and Cooking

Thin asparagus does not require peeling. Asparagus with thick stems should be peeled because the stems are usually tough and stringy. Remove the tough outer skin of the bottom portion of the stem (not the tips) with a vegetable peeler. Wash asparagus under cold water to remove any sand or soil residues. It is best to cook asparagus whole. If you want to cut asparagus into small pieces, it is best to cut them after they are cooked. Asparagus can be served hot or cold.

Serving Ideas

•  Add cold asparagus to your favorite salad.

•  Toss cooked pasta with asparagus, olive oil, and your favorite pasta spices. 

•  Chopped asparagus make a flavorful and colorful addition to omelets.

•  Sauté asparagus with garlic, mushrooms, and tofu or chicken for a complete meal.

Recipes

Asparagus Recipes & Tips from The Produce Lady

How To Make Perfectly Roasted Asparagus

EatingWell, Asparagus 
Food Network, Asparagus recipes

Celebrate National Pecan Month

Pecans are a good source of fiber and protein. They  

are sodium-free and cholesterol-free.
A healthy snack, but watch the portion size.

Pecan Recipes

Better-For-You Pecan Pie

Courtesy of Chef Justin Keith of Food 101 in Atlanta  

 Butternut Squash with Pecans 

1. I love Pecans, Recipes

2. EatingWell, Healthy Pecan Recipes
3. Shape, 8 Amazingly Delicious and Healthy Pecan Recipes

Nutrient Analysis Services

Ensure accurate and cost effective 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 enjoy and benefit from the Nutrition information. Contact: Dietitians-Online.com; Sandra Frank, Ed.D, RDN, LD, FAND at recipenews@gmail.com

Hostess Twinkie Day

Hostess Twinkie Day

Twinkies were invented in Schiller Park, Illinois on April 6, 1930, by James Alexander Dewar, a baker for the Continental Baking Company.

Charlie the Tuna Day

Charlie the Tuna Day

Charlie the Tuna is the cartoon mascot and spokes-tuna for the StarKist brand. He was created in 1961 by Tom Rogers. 

Recipe: Tuna Wrap with tri-color peppers, green onions, spinach, and light mayonnaise (can substitute with your favorite mustard). Tied with chives. Serve on side zucchini, orange sections, and blueberries.

1983 Classic Star-Kist Charlie the Tuna Commercial

National Caramel Popcorn Day

National Caramel Popcorn Day

Caramel corn or caramel popcorn is a confection made of popcorn coated with a sugar or molasses based caramel candy shell. Typically a sugar solution or syrup is made and heated until it browns and becomes thick, producing a caramelized candy syrup.

How to make Caramel Popcorn

In The Kitchen With Kate

 

Deep Dish Pizza Day

 National Deep Dish Pizza Day

The primary difference between deep-dish pizza and most other forms of pizza is that, as the name suggests, the crust is very deep, creating a very thick pizza that resembles a pie more than a flatbread. Although the entire pizza is very thick, in traditional Chicago-style deep-dish pizzas, the crust is thin to medium.

Deep-dish pizza is baked in a round, steel pan that is more similar to a cake or pie pan than a typical pizza pan. The pan is oiled to allow easy removal and create a fried effect on the outside of the crust. In addition to ordinary wheat flour, the pizza dough may contain cornmeal, semolina, or food coloring, giving the crust a distinctly yellowish tone. The dough is pressed up onto the sides of the pan, forming a bowl for a very thick layer of toppings.

Resource. Wikipedia, Deep-dish pizza

Pamper Your Pup with Homemade Treats Dog Biscuit Appreciation Day

Recipe

Whip up some delightful homemade treats for your dog with just three easy-to-find, pet-safe ingredients. These simple-to-make cookies can be shaped into adorable doggy designs like bones for fun or quickly formed into small, flattened balls if time is tight. Ensure your peanut butter is free from added sugars, oils, and particularly Xylitol, which is harmful to dogs.

Banana Bliss Biscuits for Barkers

Easy 3-Ingredient Dog Treats Yields: 20-24 biscuits. Ingredients:

• 1 1/2 cups gluten-free old-fashioned rolled oats
• 1/2 cup natural peanut butter (check for no Xylitol!)
• 1 large ripe banana (or 2 mediums), mashed

How to Make Them:

• Preheat your oven to 350°F and prepare a baking sheet with parchment paper.
• Pulse the rolled oats in a blender until they resemble fine flour, or use pre-made oat flour. Set this aside.
• In a big bowl, combine the peanut butter and mashed banana thoroughly. Mix in the oat flour until you achieve a thick, cohesive dough. If it's too dry, mix in 2-4 tablespoons of peanut butter until the dough is sticky yet workable.
• Flatten the dough to about a 1/4 inch thickness and cut out shapes with a doggie-themed cookie cutter. For a quicker option, shape the dough into small balls (about 1 tablespoon each) and press them down to form simple round cookies.
• Bake for about 15 minutes or until the bottoms are slightly golden. Let them cool for 10-15 minutes – if you can wait – before treating your dog.
• Store these tasty treats in a sealed container; they'll keep fresh for up to two weeks.

Treat your four-legged friend to these healthy, homemade snacks and watch their tail wag joyfully!

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.

Nutrient Analysis

Nutrient Analysis Services

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

National Fettuccine Alfredo Day

Fettuccine Alfredo

2 servings

Ingredients

¾ cup vegetable broth (see Tips for Two)
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

Directions

1. Bring a large saucepan of water to a boil. Combine broth and garlic cloves in a small saucepan; boil over high heat. Cover, reduce heat to a simmer, and cook until the garlic cloves are soft, about 15 minutes.
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.

Tips for Two: Leftover canned broth keeps up to 5 days in the refrigerator or up to 3 months in your freezer. The leftover broth in aseptic packages is kept in the refrigerator for up to 1 week. Add to soups, sauces, and stews; use for cooking rice and grains; add a little when reheating leftovers to prevent them from drying out.

Pureeing hot liquids: Hot liquids can splatter out of a blender when turned on. To avoid this, remove the center piece of the lid. Loosely cover the hole with a folded kitchen towel and turn the blender on. Better airflow will keep the contents from spewing all over the kitchen—and yourself.

Make your Recipes & Menus Stand out with Nutrient Analysis Services, Recipe modifications, &/or Menu Development.  http://dietitians-online.blogspot.com/p/nutrient-analysis-services.html  

Contact Dr. Sandra Frank recipenews@gmail.com