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 sauce-pan 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 bring to a 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. Place the potato mixture in a large bowl, and cool 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:
Sandra Frank, Ed.D, RDN, FAND
recipenews@gmail.com

954-294-6300

National Sundae Day - Frozen Vanilla Greek Yogurt with a Variety of Fruit

Ingredients
1/2 cup (102 g) Frozen Vanilla Greek Yogurt
Variety of Fresh Fruits. 1 Tablespoon of each: Orange, Strawberries, Blueberries, Kiwi, Raspberries, & Mango

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

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

September 26th, 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 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 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

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

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

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

National Asparagus Month - Selection, Preparation, Recipes

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

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