National Pizza Day - Garden Pizza

Yields: 2 Servings

Serving Size: 1/2 pizza

Ingredients

1 Pizza Crust, 7-inch

8 Asparagus

2 Tbsp Red Onions

6 Grape Tomatoes

1 sl Squash

1/3 Red Pepper

1/4 cup Mixed Greens

1/3 cup Part-Skim Mozzarella, shredded

Nutrition Information

January 26, National Peanut Brittle Day

Peanut Brittle is a type of confection consisting of flat broken pieces of hard sugar candy embedded with peanuts. 

A mixture of sugar and water is heated to the hard crack stage and to a temperature of approximately 300 °F (149 °C). Some recipes call for ingredients such as corn syrup and salt in the first step. Peanuts are mixed with the caramelized sugar. At this point spices, leavening agents, and often peanut butter or butter are added. The hot candy is poured out onto a flat surface for cooling, traditionally a granite or marble slab. The hot candy may be troweled to a uniform thickness. When the brittle cools, it is broken into pieces. -  from Wikipedia

Making Peanut Brittle

Oats: The Versatile Grain

Introduction

Oats, a humble grain, have long been a staple in many diets around the world. Renowned for their health benefits and versatility, oats come in various forms, each with its unique texture, cooking time, and culinary uses.

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:

1. Heart Health: Oats are known for their ability to lower cholesterol levels, particularly LDL (bad) cholesterol, without affecting HDL (good) cholesterol.

2. 
   

3. Blood Sugar Control: Oats have been shown to help regulate blood sugar levels, making them particularly beneficial for individuals with type 2 diabetes.

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5. 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.

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7. 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.

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9. 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.

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11. 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.

Resources and References
1. Different Types of Oats: Health Facts, Cooking Tips, and Recipes. Written by Lexi Cole, RD, CCMS. To Taste

2. Wikipedia: Oatmeal

 

Menu, Recipe, and Nutritional Analysis Services

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

Tempura Tofu and Spring Vegetables

Tempura is a Japanese dish of seafood or vegetables that have been battered and deep-fried.

Tempura batter is traditionally mixed in small batches using chopsticks for only a few seconds, leaving lumps in the mixture that, along with the cold batter temperature, result in a unique fluffy and crisp tempura structure when cooked. The batter is often kept cold by adding ice or by placing the bowl inside a larger bowl with ice in it. Over-mixing the batter will result in the activation of wheat gluten, which causes the flour mixture to become soft and dough-like when fried.

Specially formulated tempura flour is available in worldwide supermarkets. This is generally light (low-gluten) flour and occasionally contains leaveners such as baking powder. Tempura generally does not use breadcrumbs (panko) in the coating.

Thin slices or strips of vegetables or seafood are dipped in the batter, then briefly deep-fried in hot oil. Vegetable oil or canola oil are the most common; however, tempura is traditionally cooked using sesame oil. Many specialty shops still use sesame oil or tea seed oil, and it is thought certain compounds in these oils help to produce light, crispier batter.

Cooking Light
Tempura Tofu and Spring Vegetables

Ingredients

1 (14-ounce) package water-packed extra-firm tofu, drained
12 cups peanut oil
6 tablespoons rice vinegar
1 ½ tablespoons sugar
3 tablespoons reduced-sodium tamari
1 ½ teaspoons grated peeled fresh ginger
1 pound baby carrots with green tops
4 ½ ounces all-purpose flour (about 1 cup)
6 ¾ ounces rice flour (about 1 cup)
1 teaspoon baking soda
½ teaspoon salt
2 cups club soda, chilled
12 ounces sugar snap peas, trimmed

Directions

1. Place tofu on several layers of paper towels; cover with paper towels. Top with a heavy skillet; let stand for 30 minutes. Discard paper towels. Cut tofu in half horizontally; cut blocks into 16 (1/2-inch-thick) slices. Cut slices in half, crosswise, to form 32 (1 x 1/2–inch) rectangles.

2. Clip a candy/fry thermometer onto the side of a large skillet; add oil to pan. Heat oil to 385°. Combine vinegar and the next 3 ingredients (through ginger). Trim carrot tops to 1 inch; peel carrots.

3. Weigh or lightly spoon flours into dry measuring cups; level with a knife. Combine flour, baking soda, and salt, stirring well with a whisk. Gradually add club soda, stirring until smooth. Using a slotted spoon, dip the tofu in the batter. Place tofu in hot oil, and fry for 1 minute or until golden, turning once. Make sure the oil temperature remains at 375°. Remove tofu, and drain.

4.  Return oil temperature to 385°. Using a slotted spoon, dip carrots in batter. Place carrots in oil; fry for 2 minutes or until golden, turning once. Make sure the oil temperature remains at 375°. Remove carrots; drain. Return oil temperature to 385°.

5.  Using a slotted spoon, dip peas in batter. Place peas in oil; fry for 1 minute or until golden, turning once. Make sure the oil temperature remains at 375°. Remove peas, and drain. Serve tofu and vegetables with tamari mixture.

Resources

1. Wikipedia, Tempura
2. Cooking Light, Tempura Tofu and Spring Vegetables

Bacon Day - Food Safety and Nutrition

Bacon Day celebrations typically include social gatherings during which participants create and consume dishes containing bacon, including bacon-themed breakfasts, lunches, dinners, desserts, and drinks.

It's the "B" in a BLT sandwich, the star of breakfast buffets, the garnish on a spinach salad, and the "pork" in pork-and-beans. Bacon imparts a smoky flavor to many dishes. This ancient, cured meat now appears in such modern forms as shelf-stable or refrigerated fully cooked strips, bacon made from turkey and/or beef, and meats certified as organic.

The term "bacon" is used to describe the cured belly of a swine (hog) carcass. If meat from other portions of the carcass is used, the product name must identify the portions where the bacon comes from, e.g., "Pork Shoulder Bacon." Bacon is generally produced from young animals (6 to 7 months old) that weigh between 175 to 240 pounds.

Bacon and Food Safety

Bacon is made with salt as a curing agent, and nitrite (but not nitrate) is the other most frequently used additive. Bacon may also contain other additives such as sugars, maple sugar, wood smoke, flavorings, and spices.

Under certain conditions not yet fully understood, the products from the natural breakdown of proteins known as "amines" can combine with nitrites to form compounds known as "nitrosamines." There are many different types of nitrosamines, most of which are known carcinogens in test animals.

Not all cured meat products contain nitrosamines; however, when present, they usually are in very minute amounts. Many variables influence nitrosamine levels: amount of nitrite added during processing, concentrations of amines in meat, type and amounts of other ingredients used in processing, actual processing conditions, length of storage, storage temperatures, method of cooking, and degree of doneness.

Researchers at the USDA's Agricultural Research Service (ARS) found that the addition of vitamin C (ascorbate) and vitamin E (tocopherol) reduced the levels of nitrosamines in fried bacon and in nitrite-cured products. The findings led to changes in Federal regulations and industry processing to minimize consumer exposure to nitrosamines. USDA now requires adding 550 ppm (parts per million) of either sodium ascorbate or sodium erythorbate to pumped bacon. This addition greatly reduces the amount of free nitrite and, thus, minimizes the formation of nitrosamines. This regulation is found in 9 Code of Federal Regulations (CFR) 424.22 (b)(1).

Nutrition Information

BLT Sandwich

References

1. Wikipedia, List of bacon dishes
2. Eat Right Chicago, Is Everything Really ‘Better with Bacon?’
3. USDA, Bacon and Food Safety

An educated consumer has the knowledge to make healthy choices - Choose Moderation.

 

National Pomegranate Month: All About Pomegranates

How To Select
Select pomegranates that are plump, round, and heavy for their size.

How to Store
Whole pomegranates can be stored in a cool, dry area in the refrigerator for about 1 month or up to 2 months.

Nutrition Benefits
It is low in fat, saturated fat-free, cholesterol-free, and sodium-free and is an excellent source of fiber, vitamins C and K, and a good source of potassium, folate, and copper.

POM SALSA

by POM Wonderful
Visit POM for the Recipe

Pomegranate Breakfast Parfait
by @Jar_Of_Lemons  

How to Grow Pomegranate

Resources and References
1. POM Wonderful: Website
2. POM Wonderful: Twitter
3. Wikipedia: Pomegranate

4. Healthy Pomegranate Recipes, EatingWell

. 

   

Election Day Sandwich

Ingredients

2 slices thin Sourdough Bread

2 Tbsp Cream Cheese, low fat

7 yogurt-covered Raisins

1/2 cup Blueberries

4 Raspberries

2 Strawberries

Nutrition Information

Nutritional Analysis Services

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For more information, visit Dietitians-Online Nutrition Analysis Services

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954-294-6300

National Deviled Egg Day - Recipes

The traditional deviled eggs are hard-boiled, shelled, cut in half, and the egg yolk removed. The yolk is mixed with other ingredients, such as mayonnaise and mustard, and placed in the hard-boiled egg white. Deviled eggs are customarily served cold as a side dish, appetizer, or main course. 

Recipes
The following recipes are modified for low cholesterol and variety.

Egg Whites with Tomatoes,
Parsley and Bulgur

Serves 2

Ingredients

2 Eggs, hard-boiled, yolks removed
4 Tablespoons Diced Tomatoes, Parsley, and Bulgur, prepared
Directions

Fill egg whites with diced tomatoes, parsley, and bulgur. Serve

Nutrition Information

Egg Whites filled with Diced Tomatoes,
Zucchini and Feta Cheese

Ingredients
1 Egg White, cut in half
1/2 cup Diced Tomatoes
1/3 cup Diced Zucchini
1/3 ounce Feta Cheese
Directions
Fill egg whites with ingredients. Serve

Resources and References
1. Wikipedia: Deviled Egg  This article is licensed under the GNU Free Documentation License
2. Consumer Reports, Deviled Eggs are a Healthier Snack

Nutrient Analysis Services
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October 10, National Angel Food Cake Day

Angel food cake first became known in the United States in the late 19th century. The name came from the airy lightness of the cake. Angel food cake is prepared using whipped egg whites and is usually baked in a tube pan.

Ingredients/Directions
Angel Food Cake, 1/12 of 9" cake, store-bought
1/4 cup each: Strawberries, Blueberries, Blackberries, and Raspberries

Top with berries

Resources and References

1. Food Network, Classic Angel Food Cake

2. Wikipedia: Angel food cake. This article is licensed under the GNU Free Documentation License

Nutritional Analysis Services
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For more information, visit Dietitians-Online Nutritional Analysis Services

contact:
Sandra Frank, Ed.D, RDN, FAND
recipenews@gmail.com
954-294-6300

National Frappe Day

A frappé is a popular cold coffee beverage that typically consists of coffee, ice, and milk or cream, sweetened to taste. It's often blended or shaken to create a frothy and refreshing drink. Frappés can be customized with various flavors and toppings, such as whipped cream, chocolate syrup, or caramel drizzle.

The history of the frappé dates back to Greece, where it is known as the "Greek frappé." It was invented by Dimitris Vakondios, a Nescafe representative, in 1957. The story goes that he was demonstrating a new instant coffee product at the Thessaloniki International Fair but couldn't find hot water. So, he improvised by mixing the instant coffee with cold water and ice cubes in a shaker, creating a frothy, chilled coffee drink. This accidental invention became a sensation and is now a beloved coffee beverage in Greece and beyond.

In recent years, frappés have evolved, and there are many variations, including those made with different types of coffee, flavored syrups, and alternative milk options. They are particularly popular during the hot summer months and have gained popularity in various parts of the world, with each region adding its unique twist to the classic recipe.

Frappe Mocha 

Frappé refers to:
1. Frappé coffee, an iced coffee beverage made from instant coffee
2. A frozen fruit-flavored dessert made with shaved ice

Frappe Mocha
Yield: 2 servings

Ingredients

1 teaspoon instant coffee granules

1/4 cup boiling water

1 cup skim milk

4 teaspoons chocolate syrup

1/2 cup crushed ice

Directions

1. In a small bowl, dissolve coffee granules in water. Pour into an ice cube tray; freeze.
2. In a blender, combine the skim milk, chocolate syrup and coffee ice cubes.
3. Cover and process until smooth.
4. Add crushed ice; blend.
5. Pour into chilled glasses; serve immediately. 

 Nutritional Analysis

References and Resources
1. Wikipedia: Frappe

Nutritional Analysis Services
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, 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, LN, FAND
recipenews@gmail.com
954-294-6300

National Potato Month - Rose, Gold, and Purple Potato Salad with Mustard Curry Vinaigrette

Potatoes are one of the vegetables in the nightshade (Solanaceae) family, which includes eggplant, tomatoes and bell peppers. It is a starchy, tuberous crop. Potatoes are the world's fourth-largest food crop, following maize, wheat, and rice.

Nutrition

One medium potato (5.3 oz) with the skin contains:
110 Calories; Vitamin C (45 % DV); 620 mg potassium; Vitamin B6 (10 % DV); No Fat; No Sodium; No Cholesterol; and Trace amounts of thiamine, riboflavin, folate, magnesium, phosphorus, iron, and zinc. Potatoes also contain a variety of phytonutrients that have antioxidant activity. Among these important health-promoting compounds are carotenoids and flavonoids.

About 20% of the potato’s nutrition is found in the skin.  Most of the vitamin C and potassium are found in the potato’s flesh, but the fiber is found in the skin.  That’s why it’s best to enjoy every part of the potato.

According to MyPlate, Potatoes are a vegetable.  It counts toward the total recommended servings of vegetables. One medium-sized potato (5.3 oz.) counts as 1 cup of starchy vegetables.

Recipe

Rose, Gold, and Purple Potato Salad

Ingredients

5 Small Round Potatoes: 
  1 Honey Gold 
  2 Enchanted Rose
  2 Purple Splendor
Dash Curry Powder
2 tsp Dijon Mustard
1 Tbsp Italian Dressing, fat-free

Directions
1. Roast potatoes and dice.
2. In a bowl combine curry, mustard, and Italian dressing. Mix.
3. Add potatoes to marinade and coat well.

Nutrition Information

National Cinnamon Raisin Bread Day and Raisin Bread French Toast

Raisin Bread French Toast with Banana 

Topped with Crushed Gingersnap Cookie 

Recipe Resources
CDKitchen, Inc.

National Acorn Squash Day - Recipe: Stuffed Acorn Squash

Acorn squash is a good source of dietary fiber and potassium, as well as smaller amounts of vitamins C, vitamin B, magnesium, and manganese.

Recipe: Stuffed Acorn Squash with 

Brown Rice, Quinoa, Raisins,
Garbanzo Beans, and Apples 

Ingredients per one serving
1/2 Acorn Squash, seeded
1/3c Brown Rice and Quinoa, cooked
2 tsp Raisins
1 Tbsp Garbanzo Beans
1/4 cup diced Apples

Directions
Preheat oven to 350° degrees. Cut the squash in half and place cut side down in an aluminum foil-lined pan. Add two cups water. Bake at 350° for 35 to 45 minutes or until tender. 

Combine cooked brown rice, quinoa, raisins, garbanzo beans, and apples. Place half cup in acorn squash.

Nutrition Information