National Cherry Month - Health Benefits, Selection, Storage, and Recipes

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.

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

4. The Cherry on Top: 8 Health Benefits of Cherries. HealthEssential, Cleveland Clinic

Resources

Fruits & Veggies - More Matters, Cherries & Heart Health

National Julienne Fries Day Baked Julienne Sweet Potato and Carrot Fries

Julienne is a cutting technique - to "julienne" is to cut veggies, potatoes or other foods into thin strips - matchsticks. 

Baked Julienne Sweet Potato and Carrot Fries

Yields 3 Servings (5 ounces)

Ingredients

1 Sweet Potato (peeled)

4 large carrots

2 tablespoons Olive Oil

1 teaspoon Cornstarch

1 teaspoon Cumin
Coarse Kosher Salt, to taste

Directions

1. Preheat oven to 400 degrees.

2. Julienne the sweet potato and carrots.

3. Combine the cumin and cornstarch in a small bowl.

4. In a large mixing bowl, pour the olive oil over the julienne vegetables. Stir to coat evenly. Stir in the cumin and cornstarch.

5. Lay the veggies as flat as possible on a large baking sheet.
6. Bake for 25 - 30 minutes, flip the fries halfway through. Watch to make sure they don't get too crisp.
7. During the last 5 minutes, use tongs to stir.

ChefSteps Tips & Tricks: 

Julienne Hella Veggies in a Flash

National Vanilla Milkshake Day - Vanilla Milkshake Makeover

   Vanilla Milkshake Makeover

Vanilla Milkshake, an all-time favorite does not have to be loaded with calories, fat, cholesterol, and sugar.

Today’s recipe makeover transforms Paula Deen’s Vanilla Milkshake into a healthier alternative.

Vanilla Milkshake (Original)

Recipe by Paula Deen

Serves 4

Ingredients

4 cups quality vanilla ice cream

2 teaspoons vanilla extract

8 tablespoons sugar

2 cups milk, less for thicker milkshakes

Directions

Using a blender or milkshake machine, blend all ingredients together until smooth. Serve in tall glasses with a straw.

Nutrition Information 
Calories (kcal) 718; Carbohydrates (g) 73; Total Sugars (g) 73; Fat (g) 40; Cholesterol (mg) 252; Sodium (mg) 193


Vanilla Milkshake (Makeover)
Serves 4, serving size 8 ounces

Ingredients
2 cups vanilla ice cream (light, used Edy's)
1 teaspoons vanilla extract
2 cups skim milk
Artificial sweetener to taste (optional)
Crushed Ice, as needed for a thicker shake

Directions
Using a blender, blend all ingredients together until smooth. Serve in eight-ounce glasses with a straw.

Nutrition Information 
Calories (kcal) 148; Carbohydrates (g) 22; Total Sugars (g) 17; Fat (g) 3.5; Cholesterol (mg) 22; Sodium (mg) 110

National Prime Rib Day

Prime Rib Terminology

Recipes
Food Network, Prime Rib Recipes

December 8, National Brownie Day Comparing the Brands

The chocolate brownie is either fudge or cake-like, depending on its density. They may include nuts, frosting, whipped cream, chocolate chips, fruits, or other ingredients. 

Comparing the Brands

Recipe Resources

Fitsugar, Healthy Brownie Recipes That Make a Diet Seem Decadent

   

May 28, National Brisket Day Brisket on Rye Makeover

After

The original sandwich contained 6-1/2 ounces of brisket. By cutting back the brisket to 2 ounces lean saves 470 calories. Add vegetables to give the sandwich height, fiber and additional nutrients.

Ingredients

2 oz Brisket, lean

2 sl Rye Bread w/seeds

1 Onion, sliced

1/3 Red Pepper, grilled 

1 Romaine Leaves

6 Grape Tomatoes 

1/3 Cucumber, chopped

1 Tbsp Light Vinaigrette

Food Facts

Brisket is a beef cut taken from the breast or lower chest section, behind the foreshank. Brisket is an inexpensive boneless cut. In order to tenderize, the meat requires long, slow cooking to break down the collagen in the connective muscle tissues. 

Methods of Cooking
1. Basting
2. Smoking: Rubbing with a spice rub or marinating, then cooking slowly over indirect heat from charcoal or wood.

Tradition / Culture
Jewish: Braised as a pot roast; or cut for corned beef, which is further spiced and smoked to make pastrami.

Hong Kong: Cooked with spices over low heat until tender, and is commonly served with noodles in soup or curry.

Korean: Traditionally it is first boiled at low temperature with aromatic vegetables, then pressed with a heavy object overnight and served thinly sliced.

Britain: Cooked very slowly in a lidded casserole dish with gravy. The dish, known as a pot roast in the USA but more commonly as braised or stewed beef in the UK, is often accompanied by root vegetables.

Resource
Wikipedia. Brisket
ESHA, Food Processor

National Pancake Day - Nutrition and Recipes

Celebrate National Pancake Day as a fun family activity.
Remember a stack of pancakes is not a single serving.

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 vary worldwide. There are numerous variations of them throughout Europe. A crêpe is a French variety of thin pancakes 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
1. Health, 22 Healthy Pancake Recipes
2. EatingWell, Healthy Pancake Recipes

October 4, National Taco Day - Taco in a Cup

Taco in a Cup

1 serving

Ingredients/Directions
Layer the following ingredients:
1 Tablespoon Guacamole
2 Tablespoon Salsa
1 Tablespoon Black Bean Dip
3 Tortilla Chip, salt-free, crushed
1 Tablespoon Shredded Cheese, low fat

Nutrition Information

Strawberries and Brie on Sandwich Thin with Strawberry Rose

A fresh strawberry transformed into a red rose -
a healthy way to say

"I love you"

Serves 1

Ingredients.
1 Sandwich Thin
1 Tbsp Brie
1/2 cup Strawberries
1 tsp Fruit Spread
Garnish: Strawberry Rose

Directions.
1. Using a mold cut shapes in the top half of the sandwich thin.
2. On the bottom half spread the Brie and layer the strawberries. Add the fruit spread and cover with the top half of the bread.
3. Broil until the cheese melts. Cool slightly and serve.

Nutrition Information

Nutrient Analysis Services

Ensure accurate nutrient analysis for your recipes utilizing an extensive research database and over 30 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, LN at recipenews@gmail.com

National Carrot Cake Day

Warm spices and brown sugar add rich, caramelized flavors to this carrot cake. Recipe by Kathy Kitchens Downie, RD and located at Cooking Light

Nutrient Analysis Services
Ensure accurate and cost effective nutrient analysis and food nutrition facts labels for your recipes and menus utilizing an extensive research database. 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 and a Registered Dietitian .

For more information, visit Dietitians-Online Nutritional Analysis Services
contact: Sandra Frank, Ed.D, RDN, LN, FAND

recipenews@gmail.com
954-796-7235

New England Clam Chowder Day

New England Clam Chowder

Yield: 4 servings
Serving Size: about 1 cup

Ingredients:
1 can Select Harvest New England Clam Chowder, 98% Fat free
2 cups fat-free, low sodium vegetable broth
Garnish each serving with
1 Tbsp Green Onions
1.5 Tbsp cooked Lentils
8 Oyster Crackers

Directions 
Combine New England Clam Chowder with low sodium vegetable broth. Heat to serving temperature. Garnish with green onions, cooked lentils, and oyster crackers.

Nutrition Information

Recipe Card

Modifying a Recipe to Meet Nutritional Needs.

Goals: 

1. Easy to prepare recipe (related to arthritis; difficulty cutting foods).
2. Lower Sodium (related to hypertension; family history). Canned soups are usually high in sodium. Used a low sodium vegetable broth to reduce the sodium in the chowder.
3. Increase Fiber (related to diverticulosis). Added cooked lentils.
4. Maintain calories around 100 calories per serving (related to weight control)
5. Easy to Chew (related to new dentures).  
6. Low in Cholesterol (related to history of elevated blood cholesterol; family history)

From “As Purchased” to “Edible Portion” How to Analyze a Recipe using a Nutrient Database

Dr. Frank has over 25 years’ experience as a Nutrient Analysis Expert. She has worked with the media, cookbook publishers, recipe bloggers & websites. Dr. Frank wrote “From As Purchased to Edible Portion,” as an essential tool for anyone providing nutrient analysis.

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.” This book describes how to read a recipe and enter the correct ingredients and amounts, in order to provide an accurate nutrient analysis.

Click the book cover to learn more and purchase.

Do you have the knowledge and skills necessary to analyze a recipe? Take the quiz at the bottom of the page.

Nutrition Analysis is part of our everyday life. We have grown accustomed to nutrition information being readily available. But what if a recipe has no nutrition information or even worse the information is wrong?

People with medical conditions might not try the recipe. There are millions of people who have special dietary needs, such as low calorie, carbohydrate controlled, high protein, low protein, low carbohydrate, low fat, low cholesterol, low sodium, high fiber, gluten free, lactose free, peanut allergies, and these are just a few of the diets available.

Many people believe if they just buy a nutrient analysis program, they can provide an accurate nutrition analysis for a recipe. This is far from the truth.

Recipes are usually written based on what the consumer needs to purchase. The individual analyzing the recipe must evaluate the recipe based on the actual food ready to eat (unless the food is meant to be eaten whole.)

A nutrient analysis program cannot cook or prepare meals. A person must have skills in Food Science, Culinary Nutrition, Cooking and Preparation Techniques, Purchasing Guides, Yield Factors, and Nutrient Analysis Software.

An essential tool for analysis is the food conversion and equivalent tables. These databases provide information on AP (as purchased), EP (edible portion), waste, marinating, straining, percentage of bones; difference between a raw or cooked weight; comparison of weight versus volume measures. Many nutrient analysis software programs do not provide this information for all items; therefore it must be calculated manually or estimated.

Most Americans believe one cup is equal to eight ounces; and they would be right if we were referring to a liquid. In selecting the correct measure of a food, it is critical to know whether the food is measured by weight or by volume. Weight measures include grams, ounces, and pounds. Volume measures are listed as teaspoons, tablespoons, fluid ounces, cups, pints, quarts, and gallons.


Quiz: Do you have the knowledge and skills necessary to analyze a recipe? 

Below are a series of questions to determine your knowledge of foods and recipes in order to perform a nutrient analysis. The answers can be found at the following link. Answers to Quiz

1. How much does one cup of cheerios weigh in ounces and grams?

2. How many apples should you purchase to yield 2.75 cups, peeled, cored, and chopped?

3. The recipe states to purchase one pound potatoes. Directions: Bake potatoes and peel. How many ounces will be left?

4. How much lobster would you analyze, if provided with a 1.5 pound lobster in a shell? The answer should be in ounces.

5. Recipe states to purchase one pound chicken breast with bone and skin. Directions: Broil, remove skin. How many of ounces of cooked chicken will you analyze?

6. How many cups of cooked kidney beans would one pound dried kidney beans yield?

7. How many cups of all-purpose flour would a two pound bag of flour yield?

8. Recipe states to purchase one pound lean ground beef and broil. Drain fat. How many ounces of cooked ground beef would you analyze?

9. Recipe states to marinade chicken in refrigerator overnight. Prior to cooking, the marinade is drained and discarded. What percentage of the marinade should be included in the analysis?

10. You are preparing the analysis of a chicken broth. The directions state to strain and reserve the chicken and vegetables for another time. How would you analyze the recipe?


Consider adding nutrition information for your online recipes and menus.

An invaluable service for the Media, Publishers, Writers, Chefs, Recipe Websites and Blogs. Your readers will benefit from the Nutrition information. 

April, National BLT Sandwich Month

Ingredients
3 slices Turkey Bacon
2 slices Tomato
Romaine Lettuce
2 tsp Light Mayonnaise
2 slices Whole Wheat Bread
3/4 oz Muenster Cheese, low fat
4 Grapes

Nutrient Analysis

Nutrient Analysis Service
Ensure accurate nutrient analysis for your recipes utilizing an extensive research database and over 30 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, LN, FAND at recipenews@gmail.com

Modifying Recipes Related to Changing Nutritional Needs: Carrot Ginger Bisque

As one gets older, some of our dietary needs change related to our health. This year I'm on a personal quest to prepare foods rich in flavors and colors, yet meet changing nutritional needs. 

A diagnosis of arthritis, can make it difficult to prepare some of your favorite recipes. Try improvising with some pre-packaged products and a touch of creativity.

Changing Nutritional Needs: 
1. Easy to prepare recipes (related to arthritis). Keep a pair of scissors around in order to open packages. Learn to slow down to avoid cutting oneself or dropping items.
2. Lower Sodium (related to hypertension; family history)
3. Increase Fiber (related to diverticulosis)
4. Monitor Calories and Increase Activities (related to a slower metabolism)
5. Easy to Chew (related to dentures and a recent stroke) 
6. Low in Cholesterol (related to history of elevated blood cholesterol; family history)

As I read this list, one might think I'm a mess, but I feel great. I am eating healthy and exercising at least one hour a day 5 to 6 times a week. I joined the silver sneakers program (free for many seniors depending on your health insurance). The SilverSneakers® Fitness Program is an exercise program helping older adults live healthy, active lifestyles. "Get fit, have fun, make friends!" I took my first Zumba class this week and had a great time. Next week I am looking forward to learning yoga.

Carrot Ginger Bisque
Yield: 6 servings
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.

Nutrition Information

Recipe Card

November 28, National French Toast Day Featuring Raisin Bread French Toast and Low Cholesterol Variations

Each French Toast Recipe contains variations substituting soy milk for skim milk; and egg substitute for the egg.

Raisin Bread French Toast
with Banana, Crunchy Peanut Butter,

and Gingersnap

Ingredients for One Serving
1 slices Raisin Bread
2 Tbsp Milk, Skim or Soy Milk
1/2 Egg or 2 Tbsp Egg Substitute
1/2 Banana
1 teaspoon Peanut Butter, crunchy
1/2 Gingersnap Cookie, crushed
Variation: Substitute Soy Milk for Skim Milk; and Egg Substitute for Egg 

Nutrition Information

Raisin Bread French Toast
with Berries Topped with
Crushed Gingersnap Cookie

Ingredients for One Serving

1 slices Raisin Bread
2 Tbsp Milk, Skim or Soy Milk
1/2 Egg or 2 Tbsp Egg Substitute
1/3 cup Berries
1/2 Gingersnap Cookie, crushed

 Variation: Substitute Soy Milk for Skim Milk; and Egg Substitute for Egg

Nutrition Information