July 29, National Lasagna Day Featuring Spinach Tofu Lasagna

Spinach Tofu Lasagna
Makes six to eight servings. 
Adapted from Animals Deserve Absolute Protection Today and Tomorrow (ADAPTT.)  ADAPTT believes all animals have an inherent right to be free and live completely unfettered by human dominance. 

Ingredients
1/2 lb. lasagna noodles
2 10-oz. packages frozen chopped spinach, thawed, drained
1 lb. soft tofu
1 lb. firm tofu
1/4 cup soy milk
1/2 tsp. garlic powder
2 tbsp. lemon juice
3 tsp. minced basil
4 cups vegan tomato sauce

Directions 
Cook the lasagna noodles according to the package directions. Drain and set aside on a towel. Do not let them stick together. If this happens, run warm water over them to separate.

Preheat oven to 350ᵒ degrees F.

Squeeze the spinach as dry as possible and set aside. Place the tofu, soy milk, garlic powder, lemon juice, and basil in a food processor or blender and blend until smooth.

Cover the bottom of a 9 x 13 baking dish with a thin layer of tomato sauce, then a layer of noodles (use about one-third). Follow with a layer of half of the tofu filling and half of the spinach. Continue in the same order using half of the remaining tomato sauce and noodles and all of the remaining tofu filling and spinach. End with the remaining noodles, covered by the remaining tomato sauce.

Bake for 25 to 30 minutes.

To encourage healthy eating, prepare and present
the foods with the same attention to detail,
as if you were a pastry chef.

- Sandra Frank, Ed.D, RDN, FAND

July 28, National Milk Chocolate Day

Resources

1. Drinking Chocolate Milk May Help Your Workout - WebMD

2. Health by Chocolate - WebMD
3. Dairy Alternatives for Kids Who Won't – or Can't – Drink Milk  #EatRight

National Chili Dog Day

Healthier Recipes

1. Healthy Chili-Cheese Dogs Recipe | MyRecipes.com

2. Regional Favorite Hot Dogs, SeriousEats

July 13, National French Fry Day

Nutrition Information was obtained from the following resources.

McDonald’s Nutrition Information
Burger King Nutrition
Wendy’s Nutrition

Baked Oven Parsley Fries

Yield 4 servings

Ingredients

3 russet potatoes, sliced into 1/4 inch strips

cooking spray

1 teaspoon dried thyme

salt and pepper to taste

Directions

Preheat oven to 400 degrees F° (200° degrees C). Use a non-stick baking sheet or spray lightly with cooking spray.

Arrange potato strips in a single layer on the baking sheet, skin sides down. Spray with cooking spray and sprinkle with thyme and salt and pepper to taste.

Bake 25 minutes in the preheated oven, or until golden brown.

July 3, Eat Beans Day

The nutrition information provided below is based on 1/2 cup cooked beans, prepared from dry beans. No salt has been added, therefore sodium levels are insignificant. Beans contain no cholesterol and a small amount of fat. They are a great source of fiber, high in potassium and contain many of the B vitamins. Beans also provide between 7% to 18% of one's daily iron needs.

All About Beans

US Dry Bean Council

The US Dry Bean Council (USDBC) is a private trade association comprised of leaders in the bean industry with the common goal of promoting the U.S. edible bean trade, both in the United States and abroad, and educating U.S. consumers about the benefits of beans. The USDBC gives a voice to the bean industry and provides information to consumers, health professionals, buyers, suppliers and the media about the good taste, nutritional value and versatility of beans.

The USDBC also is a resource for information on U.S. exporters, overseas importers, U.S. dry bean classes, trade policy issues and the role of U.S.-grown beans in international food-aid efforts. USDBC also publishes foreign language newsletters and other publications designed to help overseas importers, packagers and canners better understand and maintain contact with the U.S. dry bean exporting trade.

As part of USDBC’s mission, the organization collaborates with public health organizations, research centers, universities, and the entire supply chain, from seed suppliers to farmers, processors, wholesalers, distributors and transporters.

While the USDBC is privately funded, its representatives work closely with the U.S. Department of Agriculture (USDA) in overseas markets, and often co-sponsors activities with the U.S. Government. These activities include hosting trade missions from foreign countries to visit U.S. production and processing facilities, participating in trade shows worldwide, coordinating trade missions of U.S. exporters and growers to visit overseas markets and producing education

The USDBC is headquartered in Washington, D.C., with a marketing office in Pierre, South Dakota. In addition, USDBC representatives around the world facilitate activities and dialog between U.S. and overseas trade.


Benefits
Unlike meat-based proteins, beans are naturally low in fat and are a cholesterol-free source of protein. Research shows that a diet including beans may reduce your risk of heart disease.

A nutrient-rich food, beans contain protein, complex carbohydrates, fiber, antioxidants, and important vitamins and minerals, such as folate, B-Vitamins, manganese, potassium and iron.

Folate, a vitamin very important for pregnant women and their unborn babies, is found in beans. During pregnancy, women need more folate. Expectant mothers who consume enough of the right nutrients can help reduce the risk of birth defects.

Beans are especially important for people with certain food allergies and intolerances. For example, some people can’t tolerate gluten, a natural protein present in wheat, barley and rye. Because beans don’t contain gluten, or major allergens found in various grains, substituting beans can help provide the fiber and other nutrients that people on restricted diets may be missing. Beans come in a variety of convenient forms (such as canned beans, bean flours and dehydrated beans) that can be used in place of allergenic and gluten-containing ingredients.


Bean Recipes

Bean Burrito

Black Bean Soup Garnished with

Green Onions

Black Bean Soup Garnished with Green Onions and
Reduced-fat Sour Cream Served in a Sourdough Roll

California Avocado Day - From Farm to Table

Avocados have a green-skinned, fleshy body that is egg-shaped or round. Commercial avocados ripen after harvesting. The fruit is rich and has a subtle flavor. The texture is smooth, almost creamy. It is used in both savory and sweet dishes. Avocados have a high-fat content, but this fat is healthy. It is good for your skin, digestion, heart, and joint health.

Avocados offer nearly 20 vitamins and minerals in every serving, including potassium (which helps control blood pressure), lutein (which is good for your eyes), and folate (which is crucial for cell repair and during pregnancy).

Avocados are a good source of B vitamins, which help you fight off disease and infection. They also give you vitamins C and E, plus natural plant chemicals that may help prevent cancer.

Avocados are low in sugar. And they contain fiber, which helps you feel full longer. In one study, people who added a fresh avocado half to their lunch were less interested in eating during the next three hours.

Fat and Calories

Avocados are high in fat. But it's monounsaturated fat, which is a "good" fat that helps lower bad cholesterol, as long as you eat them in moderation. 

Avocados have a lot of calories. The recommended serving size is smaller than you’d expect: 1/5 of a medium avocado (or 1 ounce) is 50 calories.

Top Ways to Enjoy Avocados

1. Skip the Mayo! Mash 1/3 an avocado and spread it on your sandwich instead of mayonnaise. Rich in monounsaturated fat, avocados are a healthy substitute for mayonnaise, cream cheese, butter or sour cream.  

2. Avocado is a deliciously rich, healthy and filling addition to salads. Just dice and toss!

3. Add some avocado slices to your sandwiches! This tasty fruit add a delicious flavor but it also adds substance to an otherwise meager concoction. 

4. Enjoy avocado as part of a healthy stir-fry dish.

5. Grab a Spoon. Halve avocados, remove the pit and start spooning. Want a little kick? Add some low-sodium soy sauce in that little dip in the middle.

6. Avocados are perfect in fish and seafood sauces.

7. Halve avocados then use a small ice-cream scoop to fill the little dip in the middle with your favorite chicken, tuna, or ham salad recipe.

8. Mix together one mashed avocado, 1/2 cup of non-instant oatmeal, and one tablespoon of honey. Apply to your face, wait 15 minutes then rinse.

9. Prepare Guacamole 

Recipe: California Avocado Super Summer Wrap Recipe,
Fruits & Veggies— More Matters  

Avocado Toast with Fresh Beet Hummus

Kids Cook Monday

How to Prepare Avocados

Store avocados at room temperature, keeping in mind that they can take 4 to 5 days to ripen. To speed up the ripening process, put them in a paper bag along with an apple or banana. When the outside skins are black or dark purple and yield to gentle pressure, they’re ready to eat or refrigerate.

Wash them before cutting so dirt and bacteria aren’t transferred from the knife onto the pulp.

While guacamole is arguably the most popular way to eat avocado, you can also puree and toss with pasta, substitute for butter or oil in your favorite baked good recipes, or spread or slice onto sandwiches. Try adding avocado to salad, pizza, soup, salsa, eggs, and sandwiches.

Remember that not all avocado dishes are created equal when ordering at a restaurant. Some items -- like avocado fries and avocado egg rolls -- are coated in batter and fried, making them much higher in both calories and fat.

Allergic to Latex?

If you have a latex allergy, talk to your doctor before adding avocado to your diet. People with a serious allergy to latex may also experience symptoms after eating avocado.

Resources

1. WebMD, Everything You Need to Know About Avocados  
2. Top 10 Ways To Enjoy Avocados, Fruits, and Veggies More Matters

3. California Avocado https://www.californiaavocado.com/

4. Avocado, EatFresh.org 

National Onion Day - From the Farm to the Table

Onions are bulb-shaped vegetables growing underground. Also known as bulb onions or common onions, they are grown worldwide.

Onions are rich in plant compounds and antioxidants, especially quercetin and sulfur-containing compounds. Colorful varieties, such as yellow or red ones, have different antioxidants than white ones.

Nutrition Benefits

Fat-free; saturated fat-free; very low sodium; cholesterol free; good source of dietary fiber.

Selection

Choose onions that are firm and dry with bright, smooth outer skins.

Storage

*Store whole onions in a cool, dark, well-ventilated place; use within 4 weeks.

*Refrigerate cut onions in a tightly sealed container; use within 2-3 days.

How to Grow Onions from Seed

Culinary Uses

Onions are served cooked as a vegetable or part of a prepared savory dish and can also be eaten raw or used to make pickles or chutneys. For example, onions may also be used as a main ingredient in French onion soup, creamed onions, and onion chutney. They are versatile and can be baked, boiled, braised, grilled, fried, roasted, sautéed, or eaten raw in salads.

Recipe: RoastedOnions

Onions are pungent when chopped and contain certain chemical substances which irritate the eyes.

Onions are toxic to dogs, cats, guinea pigs, and many other animals.

Tips on how to add onions to your diet:

*Add sliced or diced white, yellow, green, or red onions to your favorite salad.

*Add caramelized onions to savory baked goods.

*Combine cooked onions with other vegetables for a healthy side dish.

*Add cooked onions to egg dishes, such as omelets, frittatas, or quiches.

*Top meat, chicken, or tofu with sautéed onions.

*Use onion and garlic as a base for stocks and soups.

*Make a homemade salsa with onions, tomatoes, and fresh cilantro.

*All onions to soup, chili, or stir-fry

*Blend raw onions with fresh herbs, vinegar, and olive oil for a tasty homemade salad dressing.

Resources 

1. Onion, @Fruits_Veggies 
2. Planting, Growing, and Harvesting Onions, Old Farmer’s Almanac
3. Health Benefits of Onions, Healthline, by Jillian Kubala, MS, RDN

Pineapple Day - Celebrate Pineapples

Nutrition Profile

Pineapples contain the bromelain enzyme which can break down proteins so you can use them to tenderize meat.

Bromelain may help arthritis pain by easing inflammation. Pineapple also is a good source of vitamin C, which helps your 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 pineapple producer and source for 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.

Pineapple Care
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, heavy for size. Avoid soft or dark spots and dry-looking leaves.

How to Store
Eat as soon as possible.
Refrigerate cut pineapple for 2-3days.

Waffle with Peanut Butter, Pineapple, and Blueberries

Ingredients

1 Waffle
2 teaspoons Peanut Butter, reduced fat
1/4 cup Pineapple1/
3 cup Blueberries

Resources
1. Pineapple, Wikipedia  

2. 8 Fun Facts About Pineapple, #WebMD 

3. Pineapple: Nutrition. Selection. Storage @Fruits_Veggies 

National Find A Rainbow Day

"Eat Right with Colors"  explores the health benefits associated with eating foods of many colors. "Eating a rainbow" includes color diversity in your meals and food choices, so as to enhance your intake of a wide range of nutrients. 

Recipes

RAINBOW HUMMUS 6 WAYS

RAINBOW VEGGIE PLATTER IDEA
by #alphafoodie!
I love hummus and rainbows 

– a perfect appetizer to wow your guests

Rainbow Buddha Bowl

@createkidsclub
@produceforkids

Red and Pink Foods

Apples, Beets, Cayenne, Cherries, Cranberries, Guava, Kidney Beans, Papaya, Pink Beans, Pink/Red Grapefruit, Pomegranates, Radicchio, Radishes, Raspberries, Red Bell Peppers, Red Cabbages, Red Chili Peppers, Red Corn, Red Currants, Red Grapes, Red Onions, Red Pears, Red Peppers, Red Plums, Red Potatoes, Red Tomatoes, Rhubarb, Strawberries, Tomatoes, Watermelons

Green Foods

Alfalfa, Artichokes, Arugula, Asparagus, Avocado, Bok Choy, Broccoli, Broccoli rabe, Brussels Sprouts, Celery, Chives, Collard Greens, Cucumbers, Dandelion Greens, Edamame, Endive, Fennel, Green apples, Green Beans, Green Cabbage, Green Grapes, Green Olives, Green Onion, Green Pears, Green Peas, Green Pepper, Green Tomatoes, Honeydew, Kale, Kiwi, Leeks, Lettuce, Limes, Mint, Okra, Oregano, Parsley, Pistachios, Snow Peas, Spinach, Sugar snap peas, Swiss Chard, Tarragon, Tomatillo, Wasabi, Watercress, Zucchini

Blue and Purple Foods

Blue Grapes, Blue and Purple Potatoes, Blueberries, Dried Plums, Plums, Eggplant, Pomegranates, Elderberries, Juniper Berries, Kelp (Seaweed), Purple Belgian Endive, Purple Cabbage, Purple Figs

Yellow and Orange Foods

Apricots, Bananas, Butternut Squash, Cantaloupe, Carrots, Cheddar Cheese, Citrus Fruits, Clementines, Corn, Creamsicle, Garbanzo Beans, Golden Apples, Golden Flax Seed, Golden Raisins, Grapefruit, Honey, Lemon, Lemongrass, Mandarin Oranges, Mangoes, Nectarines, Orange Jello, Orange Peppers, Orange Tomatoes, Oranges, Papaya, Parsnips, Peaches, Pears, Persimmons, Pineapple, Pumpkin, Rutabagas, Saffron, Salmon, Spaghetti Squash, Squash Blossoms, Sweet Corn, Sweet Potatoes, Tangerines, Whole Grains, Yams, Yellow Apples, Yellow Beans, Yellow Peppers, Yellow Summer Squash, Yellow Wax Beans

White and Black Foods

White: Cauliflower, Coconut, Garlic, Ginger, Green Onions, Scallions, Horseradish, Jicama, Kohlrabi, Leeks, Millet, Mushrooms, Onions, Parsnips, Quinoa, Shallots, Soy Products, Sunflower Seeds, Tofu, Turnips, White Beans, White Corn, White Sesame Seeds

Black: Black Beans, Black Cherries, Black Currants, Black Mushrooms, Black Olives, Black Quinoa, Black Raspberry, Black Rice, Black Sesame Seeds, Black Soybeans, Blackberries, Boysenberries, Prunes, Raisins, Seaweeds, Tamari (Soy Sauce)

Wellness News employs young adults with "Special Needs" (Cerebral Palsy, Autism, Down Syndrome, Muscular Dystrophy). My staff started the project in September 2010. Over the next five months, we would take over 600 photographs of colorful foods in order to create the March presentation for NNM. Many of the photographs are available for purchase, with the proceeds going to special needs young adults. Contact Dr. Sandra Frank for additional information (recipenews@gmail.com).

Prepared by
http://www.dietitians-online.com/
http://www.weighing-success.com/
Wellness News (www.weighing-success.com/WellnessNews.html)
Sandra Frank, Ed.D, RDN, FAND
Jake Frank

March 23 Nutrition Related Topics of the Day

National Chia Day
Chia seeds are an excellent source of omega-3 fatty acid and fiber; and contains protein and minerals including iron, calcium, magnesium and zinc.

#NationalChiaDay What Are Chia Seeds? Eat raw or prepared in a number of dishes. Sprinkle chia seeds on cereal, rice, yogurt or vegetables http://bit.ly/2pyf8se #NationalNutritionMonth #Chia #eatright

National Melba Toast Day

#NationalMelbaToastDay - Melba toast is a dry, crisp and thinly sliced toast often served with soup and salad or topped with various foods.


Melba toast is made by lightly toasting slices of bread under a grill, on both sides. The resulting toast is then sliced laterally. The thin slices are then returned to the grill with the untoasted sides towards the heat source, resulting in toast half the normal thickness. Melba toast is also available commercially.

From Farm to Table: Jamaican Callaloo

What is the Jamaican callaloo plant?

Callaloo is a fast-growing tall leafy green vegetable from the amaranth family. You can harvest the young tender leaves or the mature leaves/stems for cooking. It is a nutritious green. The flower buds and seeds can also be eaten.

Jamaican Callaloo is a famous local staple green leafy vegetable. Cooked with onion, garlic, tomatoes, thyme, and Scotch bonnet pepper, this healthy side dish is for a tropical breakfast, lunch, or supper. Callaloo, also known as amaranth, is an ancient green leafy vegetable that has been consumed for thousands of years. It tastes like spinach but with a stronger flavor.

In Jamaica, farmers produce callaloo seeds and sell the plant in local markets.

How to Grow Callaloo

• Callaloo, Amaranthus Spinosus, or Jamaican or Caribbean spinach, is something you can easily grow in a garden bed at home or in a community garden.
• Plant callaloo in the early spring after the last frost. Wait until April or May, depending on the last frost in your area, to prepare a garden bed for your callaloo seeds.
• Choose an area that gets at least 6 hours of sunlight a day
• Add well-draining compost to the garden bed for extra nutrients.
• Press seeds into the soil 7–10 inches (18–25 cm) apart in the rows. Callaloo plants can handle a little crowding, so don’t worry too much about getting the spacing exact.
• Cover the rows of seeds with 1⁄4 in (0.64 cm) of soil. The goal is to firm the soil up just enough to cover the seeds and keep them in place in their rows.
• Water the seeds gently to moisten the soil. Use a watering can or a hose with a light spraying attachment to water the soil. Avoid using a hard stream of water that could disturb the seeds.
• Water the plants 1-2 times a week during dry periods. Spray down the whole seedbed with a hose and a misting attachment. Wait a few seconds for the water to seep into the soil, and spray any dry spots.
• Callaloo plants are considered drought tolerant, so it’s fine for the soil to dry out between waterings.
• There's no need to water callaloo unless the soil is totally dry. If you can feel any moisture in the soil, leave the plants alone for now.
• You don’t have to fertilize callaloo for it to grow well.
• Removing weeds lets the callaloo plants get all the nutrition out of the soil because no other plants compete for it.
• Get rid of pests by spraying the leaves with a pest control spray. Watch out for pests on the leaves, like beetles, aphids, and mites. Spray the foliage with an organic pest control spray to remove any pests if you plan on eating the callaloo.
• Callaloo is very disease tolerant, so you only really have to look out for pests, which can cause the plants to yield less foliage for harvesting.
• You can harvest callaloo as soon as the leaves are big enough to handle, usually within the first couple of months after planting it.
• Collect leaves every 2 weeks or so during the summer. Allow plants to regrow for a couple of weeks after each harvest. Trim off up to 1/3 of the oldest leaves again after 2 weeks to encourage new growth throughout the growing period.
• You should be able to do this through late September if you live in a seasonal climate in the northern hemisphere. In the southern hemisphere, you could do it until March or around then.
• There’s no pruning necessary to care for callaloo plants.
• Callaloo is naturally resistant to most pests and diseases.
• You can substitute callaloo for spinach in most recipes that call for spinach.

How to Cut Callaloo for a 

Continuous Harvest All Season Long  

 

Nutrition Information

Recipe: Jamaican Callaloo
Serves 2

A friend stopped by and brought over Jamaican Callaloo. It was delicious. Jake says it is better than spinach. It is unique and favorable. 

Ingredients
4 cups callaloo, chopped 

1/2 tsp Salt
1 tablespoon olive oil, or coconut oil
1 small onion, chopped
2 cloves garlic, minced
2 green onions, chopped
2 sprigs thyme
1 medium tomato, chopped
1 Scotch Bonnet pepper, whole 
2 tablespoons water


Directions

1. Remove the outer old leaves and peel the outer membrane of each callaloo stem.
2. Cover callaloo in cold water, add 1/2 teaspoon salt, and leave aside while prepping the remaining vegetables.
3. After discarding the water, rinse with water and drain. Callaloo should be chopped.
4. In a large pot, heat the oil and saute the onion, garlic, spring onion, thyme, tomato, and scotch bonnet pepper until the onion is transparent.
5. Add callaloo. Allow to boil for 5-10 minutes on low heat, or until the callaloo is soft.

Reference.

1. Callaloo, Wikipedia. "There are many variations of Callaloo across the Caribbean, depending on the availability of local vegetables. The main ingredient is an indigenous leaf vegetable, traditionally either amaranth (common in Jamaica, also known as callaloo), taro leaves, or Xanthosoma leaves."