Peach Melba Light

Peach Melba is a dessert of peaches and raspberry sauce with vanilla ice cream. The dish was invented in the 1890s by the French chef Auguste Escoffier at the Savoy Hotel, London, to honor the Australian soprano Nellie Melba.

Recipe.: Peach Melba

• Makes: 2 servings
• Serving Size: 1/2 cup peach slices or 2 peach halves,
  1 Tbsp jam topping, 1/2 cup reduced-fat ice cream
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Ingredients

2	tsp.	fresh lemon juice
1/4	tsp.	pure vanilla extract
1	cup	peach slices or  4 halves, canned, in juice
2	Tbsp	raspberry jam
1	cup	reduced-fat Vanilla Ice Cream

Directions

1. In a small saucepan, add the lemon juice, vanilla, and canned peaches with juice. Reduce the heat to low and simmer for about 5 minutes.
2.  Remove the saucepan from the heat, and allow the peach halves to cool for 30 minutes.
3. Using a slotted spoon, place the peach halves in dessert dishes. Cut into slices, if desired. 
4. Heat the jam in a microwave-safe container for 15 seconds until melted.
5. Top the peach slices with scoops of ice cream, and drizzle with the jam. Garnish with fresh raspberries.

In 1892, Nellie Melba was performing in Wagner's opera Lohengrin at Covent Garden. The Duke of Orléans gave a dinner party to celebrate her triumph. For the occasion, Escoffier created a new dessert, and to display it, he used an ice sculpture of a swan, which is featured in the opera. The swan carried peaches which rested on a bed of vanilla ice cream and which were topped with spun sugar. 

In 1900, Escoffier created a new version of the dessert. For the occasion of the opening of the Carlton Hotel, where he was head chef, Escoffier omitted the ice swan and topped the peaches with raspberry purée. Other versions of this dessert use pears, apricots, or strawberries instead of peaches and/or use raspberry sauce or melted red currant jelly instead of raspberry purée.

Resources.
1. Wikipedia. Peach Melba

2. Food Network. Peach Melba, Recipe courtesy of Nigella Lawson

History of Plate Size

The history of plate sizes and their evolution reflects changes in dining habits, economic conditions, and cultural trends over time. The size of a dinner plate has gradually increased, influenced by various factors, including the rise in food portions and changes in tableware fashion.

1. Early History: In the 1960s, plates were often smaller, about 8.5 inches in diameter. Food was frequently served on communal platters or bread trenchers. The concept of individual plates as we know them today became more common in the 1980s.

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4. 8.5-inch Plates: Historically, plates around this size were more common, especially in the early to mid-20th century. These smaller plates were reflective of the portion sizes and dining styles of the time. The idea was to serve modest portions, reflecting a more conservative approach to food consumption.

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6. 10-inch Plates: Over time, as wealth and the availability of a wider variety of foods increased, plate sizes also began to grow. By the later part of the 20th century, 10-inch plates became more standard for dinner plates. This size allowed for larger portions and more elaborate plating styles.

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8. 11 and 12-inch Plates: In recent decades, there has been a noticeable trend towards even larger plates. This shift correlates with the increase in portion sizes observed in many parts of the world, particularly in Western countries. Larger plates can accommodate more food and have become popular in both restaurants and homes. They also provide chefs with a larger canvas for artistic and elaborate food presentation.

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10. Cultural and Health Implications: The increase in plate size has been linked to the rise in obesity and overeating. Larger plates can make portions appear smaller, potentially leading to overeating. This has led to a growing awareness and a push in some circles to return to smaller plates as a way to control portion sizes.

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12. Modern Variability: Today, there is a wide range of plate sizes available, catering to different dining needs and preferences. From smaller plates for controlled portions and tasting menus to larger plates for family-style servings, the size of the plate can significantly influence dining experiences and eating habits.

The evolution of plate sizes is a fascinating reflection of changing lifestyles, economic conditions, and dietary trends over the centuries.

Dragon Fruit – From Farm to Table

What is Dragon Fruit?

Dragon fruit, also known as Pitahaya refers to the fruit of the genus Hylocereus cactus. The dragon fruit is cultivated in Southeast Asia, Florida, the Caribbean, Australia, and throughout tropical and subtropical regions of the world.

Dragon fruit comes in four varieties:
* Pink-skinned with white flesh and tiny black seeds
* Pink-skinned with red flesh and tiny black seeds
* Pink-skinned with purple/pink flesh and tiny black seeds
* Yellow-skinned with white flesh and tiny black seeds

The red and purple colors of Hylocereus fruits are due to betacyanins, a family of pigments that includes betanin, the same substance that gives beets, Swiss chard, and amaranth their red color.

The Dragon fruit's texture is similar to kiwifruit because of its black, crunchy seeds. Dragon fruit is used to flavor and color juices and alcoholic beverages. The flowers can be eaten or steeped as tea.

Nutrient Profile

Dragon fruit is loaded with fiber making it a good choice when managing your weight (fiber fills you up) as well as aiding in digestion as it promotes a healthy gut. One of the few fruits that contain iron, dragon fruit can help to raise iron levels—and when in combination with vitamin C, it increases the absorption rate of iron. 

The fruit contains several antioxidants (betalains, hydroxycinnamates, and flavonoids). The seed oil contains fatty acids, linoleic acid, and linolenic acid.

How to Select, Prepare and Serve Dragon Fruit

Dragon fruit is usually eaten raw, whether served cut up, blended, or frozen. You can choose to grill it on skewers along with other fruits.

1. Select a ripe fruit with bright red, evenly colored skin that gives slightly when squeezed.
2. Place the dragon fruit on a cutting board or another clean surface.
3. Use a sharp knife and cut down the middle. The fruit it then separated into two sections.
4. Removing the flesh. The skin is not edible. Run a spoon around the circumference of each section to separate the flesh from the skin. Using a spoon, lift the flesh out of the skin and place it on the cutting board.
5. Reserve the skin for serving (optional)
6. Check the flesh for any residual pink skin. If there is any skin, cut it off.
7. The dragon fruit is ready to be sliced, diced, or eaten right out of the fruit.

Storage

Ripe dragon fruit can sit on the counter for a few days. To store longer place the fruit in a sealed plastic bag and store it in the refrigerator.

Don't cut the dragon fruit until ready to eat it. Once cut, it needs to be refrigerated in a tightly sealed container. It can stay fresh for a day, possibly a little longer, depending on how ripe it is. Once the flesh begins to turn brown and get mushy, it's time to throw it out.

For the Home Growers
The Green Thumb Planet has prepared an easy to follow description on How to Grow Dragon Fruit Indoors

The dragon fruit flowers bloom only at night and for a few hours. The plants can flower between three to six times in a year depending on growing conditions. About 30 to 50 days after flowering, the dragon fruit will sit on the cactus and can sometimes have 5 to 6 cycles of harvests per year. Hylocereus has adjusted to living in a dry tropical climate with a moderate amount of rain.

Dragon Fruit Recipes

Dragon Fruit Salad

Servings: 4 servings

Ingredients

1 cup Fresh pineapple cubed

1 cup Fresh orange cubed

½ cup Fresh mango cubed

½ cup Blueberries

½ cup Dragon Fruit cubed (use 2 dragon fruits and reserve skin for serving)

½ cup Kiwi sliced

½ cup Raspberry vinaigrette dressing

1 Tbsp Lime juice

1 Star Fruit sliced, for garnish

Directions
1. When preparing the dragon fruit reserve the skin for serving.

2. Cut up pineapple, orange, mango, dragon fruit, and kiwi. Place in a bowl. Add blueberries.

3. Add raspberry vinaigrette dressings.

4. Mix gently, adding fresh lime juice.
5. Place the fruit mixture in the dragon fruit skin.

6. Adding slices of star fruit as a garnish.

Exotic Skewer

 Cut up your favorite fruits and place them on a skewer. Eat fresh or grill.

Directions

1. Cut the fruit into desired shapes.

2. Thread the fruit through the skewers alternating the fruit.
3.  Grilling: Double skewer so the fruit does not fall off. Place on a lightly oiled grill to prevent sticking and cook for 2 minutes or refrigerate until thoroughly chilled. Serve hot or cold.

References.
1. What Is Dragon Fruit? Spruce Eats

2. What Is Dragon Fruit And Does It Have Health Benefits? by Franziska Spritzler, RDN, CDE, Healthline 

3. Pitaya, Wikipedia 

4. How to Grow Dragon Fruit Indoors,  The Green Thumb Planet 

Purple Basil

It’s a vibrant purple color with larger-than-normal leaves. It’s not as sweet as other basil varieties, and it has a strong clove flavor. Not recommended in cooking as it turns a black color when heated. Perfect for use in salads, pesto, or any of your other favorite ways to use fresh basil.

There are a few varieties of purple basil, but all are cultivars of the same basil plant, which is a true annual. Purple basil grows from seed and dies again all in one season, and does not return year after year. They may, however, self-seed if the flowers are left on until the seeds grow to maturity and fall from the plant. A healthy patch of self-seeding basil may return year after year almost as though it were the same plant.

Grow this basil along with tomato plants, as it encourages growth and repels pests of the tomato. Grow it in containers on the deck or near outdoor seating areas to help keep mosquitoes and stinging insects at bay. 

Store leaves, fresh or dried, for use during the time your plants no longer grow. Freeze them whole or preserve in layers of sea salt. You may also chop basil and combine with other herbs and oil to freeze in ice cube trays and save in freezer bags once frozen. This attractive purple color stands out in many dishes.

Purple Basil and Tomatoes with Mozzarella Cheese

National French Toast Day

Recipes


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, Restaurants, 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

November, Sweet Potato Awareness Month: Stuffed Sweet Potato with Cranberry-Walnut Relish

Recipe: Stuffed Sweet Potato with Cranberry-Walnut Relish,
 serves 2
1 medium Sweet Potato
1 tablespoon Brown Sugar 
2 teaspoons Unsalted Margarine or Butter, room temperature 
1/8 teaspoon Ground Cinnamon 
Dash Ground Nutmeg 
1/4 cup Cranberry-Walnut Relish
2, 1 oz slice Raisin Bread
2 teaspoon Honey

Preheat oven to 400° F. Pierce the sweet potato several times with a fork.   Place sweet potato on baking sheet lined with foil. Bake for about 45 minutes or until soft. 

Cut the sweet potato in half lengthwise. Scoop out potato and place in a small bowl. Leave the potato skin intact. Add unsalted butter or margarine and the spices to the sweet potato and mash. 

Divide the mashed sweet potato in two and add back to the potato skins. Place on baking sheet and heat for about 10 minutes or until browned. Top each stuffed sweet potato half with 1 to 2 tablespoons of cranberry-walnut relish.

Nutrition Information

Sweet Potatoes are high in vitamin A, high in vitamin C, good source of dietary fiber and potassium. They are naturally fat-free; saturated fat free; low sodium; and cholesterol free.

Resources

1. Fruits and Veggies, More Matters: Sweet Potatoes

2. EatingWell, Healthy Sweet Potato Recipes

World Olive Tree Day

The history of olive trees is deeply rooted in ancient civilizations, tracing back thousands of years. Originating in the Mediterranean region, mainly present-day Greece and Syria, the olive tree symbolized peace, wisdom, and prosperity.

There are numerous varieties of olives worldwide, each with a unique flavor profile, size, and color. The exact number can be challenging to determine due to regional variations, local cultivars, and ongoing developments in olive cultivation. However, here are some popular olive varieties:

Arbequina: Small and brown, these olives are known for their mild, fruity flavor. They are commonly used to produce high-quality olive oil.


Kalamata: Large, dark purple to black olives with a distinctive almond shape. Hailing from Greece, they are often brine-cured and used in salads and Mediterranean dishes.


Manzanilla: Originating from Spain, these small, green olives taste slightly nutty and briny. They are frequently found in tapenades and as table olives.

Picual: A common variety in Spain, these olives are known for their high oil content and peppery flavor. They are often used to produce extra virgin olive oil.

Picholine: Originating from France, these green olives are elongated and have a mild, slightly sweet taste. They are often used as table olives or in cocktails.

Gordal: Hailing from Spain, these large, green olives are often stuffed with ingredients like pimento or garlic. They have a meaty texture and mild taste.

Nyon: Small, black olives from France, often used to produce high-quality olive oil. They have a rich, fruity flavor.

Hojiblanca: Another Spanish variety, these olives are medium-sized and round. They are often used to produce oil and table olives, known for their fruity taste.

Cerignola: In Italian, these large, bright green olives have a mild, sweet taste. They are often served as a snack or appetizer.

Mission: These black olives are famous in the United States, often found in cans or jars. They have a mild, slightly sweet flavor.

These are just a few examples, and many more local and regional varieties exist, each contributing to the rich tapestry of flavors in the world of olives.

Baked Stuffed Apple

Baked Stuffed Apple

Yield 2 servings

Ingredients 
2 medium apples 
1/2 cup bran flakes 
1/4 cup applesauce, unsweetened
1 Tbsp raisins 
1/2 teaspoon vanilla extract 
1/4 teaspoon cinnamon, ground 
1/4 teaspoon pumpkin pie spice

Directions 
1. Preheat the oven to 350°F.
2. Core and slightly hollow out the apples with a spoon, leaving the bottom of the apples intact to create a well for the filling. Place the apples in a pan.
3. In a bowl, combine the bran flakes, applesauce, raisins, vanilla extract, cinnamon, and pumpkin pie spice. Fill and top each apple with the cereal mixture.
4. Bake for 40 minutes or until the sides of the apples are soft and easily pierced with a knife.

Nutrition Information

U.S. Apple Association Members

National Salmon Day - Recipe, Nutrition Profile, and Health Benefits

Health Benefits of Salmon

1. Salmon is a fish high in omega-3 fats. Omega-3 fatty acids are a type of polyunsaturated fatty acid that may help lower cholesterol levels and support heart health.

2. Salmon is rich in high-quality protein. Your body requires protein to heal, protect bone health and prevent muscle loss, among other things. Salmon provides 22–25 grams of protein per 3.5-ounce serving.

3. Salmon is an excellent source of several B vitamins, which are needed for energy production, controlling inflammation and protecting heart and brain health.

4. 100 grams of salmon provide 11–18% of the RDI of potassium, which helps control blood pressure and prevent excess fluid retention.

5. A 100-gram serving of salmon provides 59–67% of the RDI of selenium, a mineral involved in protecting bone health, improving thyroid function and reducing the risk of cancer.

6. Astaxanthin is an antioxidant found in salmon that may benefit heart, brain, nervous system, and skin health.

7. Consuming salmon can help protect against heart disease by increasing levels of omega-3 fats, decreasing levels of omega-6 fats and lowering triglycerides.

8. Consuming salmon may help you control your weight by reducing appetite, boosting metabolic rate, increasing insulin sensitivity and decreasing belly fat.

9. Salmon and other fatty fish can help lower inflammation, which may reduce risk factors for several diseases and improve symptoms in people with inflammatory conditions.

10. Frequent salmon consumption may help reduce symptoms of anxiety and depression, protect fetal brain health in pregnancy, and decrease the risk of age-related memory problems.

11. Salmon has a delicious flavor and can be prepared in many ways. Canned salmon is a convenient and inexpensive option.

Resource
1. 11 Impressive Health Benefits of Salmon, Healthline, Franziska Spritzler, #RDN
2. Salmon Recipes, delicious

September 14, Eat a Hoagie Day

A hoagie is also known as a submarine sandwich, sub, hero, or one of many regional names. The sandwich consists of a long roll of Italian or French bread, split width wise either into two pieces or opened in a "V" on one side, and filled with a variety of meats, cheeses, vegetables, seasonings, and sauces. 

Ingredients
1.5 oz Whole Wheat Roll
20 g (3/4 oz) Salami
1/2 oz Monterey Jack Cheese
1/2 oz Turkey Bread
Salsa
Jalapeno
Red Peppers
Tomato Slice
Shredded Lettuce

Resource

Wikipedia, Submarine Sandwich

Kiwi Raspberry Parfait

Makes 1 serving

Ingredients

2 cookies crumbled

4 oz yogurt, low fat

2  kiwifruit, peeled, dice
1/2c raspberries

 2-3 fresh mint leaves

Directions
Layer the ingredients in the following order:

• Cookie crumbles
• Raspberries
• Yogurt, low fat
• Kiwi
• Garnish. Raspberry and Mint leaves
• Refrigerate until ready to serve.

Stuffed Pepper with Cauliflower Rice and Avocado

 

Stuffed Pepper with
Cauliflower Rice and Avocado

Serves One

Ingredients
1 cup Cauliflower, Rice with shredded carrots and peas
1 large Bell pepper
1/2 Avocado, small
1 Tbsp Blue Cheese

Directions.

1. Cook cauliflower rice. Measure one cup and refrigerate until it is chilled, about 1-2 hours.
2. Wash bell pepper. Cut the top off and remove the seeds. Cut a small piece from the bottom to make the pepper stand up.
3. Peel and dice 1/2 avocado. Add to cauliflower rice. Mix well.
4. Add cauliflower rice mixture to the bell pepper.
5. Top with blue cheese and serve.

Optional. Add protein source to make a meal.

Nutrition Facts.

August 9, International Day of the World's Indigenous People

"On this International Day of the World's Indigenous Peoples, I call on Governments everywhere to draw on the guidance of this international framework to improve access to education for indigenous peoples and to reflect their experiences and culture in places of learning. Let us commit to ensuring indigenous peoples are not left behind as we pursue the vision of the Sustainable Development Goals.” - Secretary-General Ban Ki-moon on International Day of the World's Indigenous People.

            Indigenous Peoples can feed the world

UN Declaration on the Rights of Indigenous Peoples

On 13 September 2007, the General Assembly adopted the United Nations Declaration on the Rights of Indigenous Peoples, a major milestone with respect to the cooperation and solidarity between indigenous peoples and Member States.

The Declaration is the most comprehensive international instrument on the rights of indigenous peoples. It embodies global consensus on the rights of indigenous peoples and establishes a universal framework of minimum standards for their survival, dignity, and well-being. It elaborates on existing human rights standards and fundamental freedoms, as they apply to the specific situation of indigenous peoples.

Over the last decade, the implementation of the Declaration has achieved some major successes at the national, regional and international levels. Despite the achievements, there continues to be a gap between the formal recognition of indigenous peoples and the implementation of policies on the ground.

Article 42 of the Declaration explicitly refers to the role of the Permanent Forum on Indigenous Issues in promoting respect for and full appreciation of the provisions of the Declaration. 

Goal 4 of the 2030 Agenda for Sustainable Development calls for ensuring equal access to all levels of education and vocational training for the vulnerable, including persons with disabilities, indigenous peoples, and children in vulnerable situations.

In spite of these instruments, the right to education has not been fully realized for most indigenous peoples, and a critical education gap exists between indigenous peoples and the general population.

Where data exist, they show consistent and persistent disparities between the indigenous and the non-indigenous population in terms of educational access, retention, and achievement, in all regions of the world.

The education sector not only mirrors the historical abuses, discrimination, and marginalization suffered by indigenous peoples but also reflects their continued struggle for equality and respect for their rights as peoples and as individuals.

It is also a reminder of the responsibility of individuals as consumers, to understand that there is a story and a personal experience behind every food, piece of cloth, textile or artwork from an indigenous individual or community.

Eat Traditional Foods, Fight Diabetes

The Food and Agriculture Organization (FAO) of the United Nations, Centre for Indigenous Peoples’ Nutrition and Environment (Rome 2009) prepared a documentary, called the Food Systems of Indigenous Peoples.

This book seeks to define and describe the diversity in food systems, nutrition, and health in 12 rural case studies of Indigenous Peoples in different parts of the world as a window to global Indigenous Peoples’ circumstances.

A procedure for documenting Indigenous Peoples’ food systems was developed by researchers working with the Centre for Indigenous Peoples’ Nutrition and Environment (CINE) at McGill University, Canada, and the FAO. The procedure was adapted and applied in case studies located in Canada, Japan, Peru, India, Nigeria, Colombia, Thailand, Kenya, and the Federated States of Micronesia. The collective intent of this documentation is to show the inherent strengths of the local traditional food systems, how people think about and use these foods, the influx of industrial and purchased food, and the circumstances of the nutrition transition in indigenous communities. This research was completed with both qualitative and quantitative methods by Indigenous Peoples and their academic partners in the context of the Second International Decade of the World’s Indigenous Peoples, and the Declaration of the Rights of Indigenous Peoples adopted in 2007 by the General Assembly of the United Nations.

Resources:

UN Declaration on the Rights of Indigenous Peoples