December 25, National Pumpkin Pie Day

Pumpkin pie is a traditional dessert regularly served at Thanksgiving and Christmas in the United States and Canada. The pumpkin is a symbol of harvest time. The pie consists of a pumpkin-based custard baked in a single pie shell. The pie is generally flavored with nutmeg, cinnamon, cloves, and ginger.

Pumpkin Pie

Yield: 12 servings
Ingredients

Crust

3/4 cup whole-wheat pastry flour (see Note)

3/4 cup all-purpose flour

1 tablespoon sugar

1/4 teaspoon salt

2 tablespoons unsalted butter

3 tablespoons canola oil

3 tablespoons ice water

Filling

1 15-ounce can unseasoned pumpkin puree

1 teaspoon ground cinnamon

1/2 teaspoon ground nutmeg

1/4 teaspoon ground ginger

1/4 teaspoon ground cloves

1/4 teaspoon salt

1 14-ounce can low-fat sweetened condensed milk

2 large eggs, lightly beaten

Directions

Crust

1. To prepare crust: Combine whole-wheat flour, all-purpose flour, sugar, and salt in a medium bowl. Whisk together.

2. Melt butter in a small saucepan over low heat. Cook, swirling the butter, until it is light brown, about 30 seconds. Transfer to a small bowl to cool.
3. Stir in oil. Slowly stir the butter-oil mixture into the dry ingredients with a fork until the dough is crumbly.
4. Gradually stir in ice water, adding enough so the dough holds together and feels moist. Press the dough into a flattened disk.

5. Overlap 2 sheets of plastic wrap on a work surface, place the dough in the center, and cover it with 2 more overlapping sheets of plastic wrap. Roll the dough into a 12-inch circle. Remove the top sheets and invert the dough into a 9-inch pie pan. Press the dough into the bottom and up the sides of the pan. Remove the remaining plastic wrap. Fold the dough under at the rim and crimp or flute the edge.

6. Position the rack in the lower third of oven; preheat to 425°F.

Filling

7. Combine pumpkin, cinnamon, nutmeg, ginger, cloves and salt in a medium bowl until well mixed.
8. Add condensed milk and eggs and whisk until smooth.

Assemble Pie 

9. Pour the filling into the prepared crust.
10. Bake the pie for 15 minutes. Reduce the oven temperature to 350° and bake until the filling is set and a knife inserted in the center comes out clean, 35 to 40 minutes more.
11. Cover the crust edges with foil if they are browning too quickly.
12. Let cool completely on a wire rack before serving.

Nutritional Information

Ensure accurate nutritional analysis for your recipes utilizing an extensive research database and over 25 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: Dietitians-Online.com; Sandra Frank, Ed.D, RDN, FAND at recipenews@gmail.com 

December Root Vegetable Month: Rutabaga, Parsnips and Carrots

Nutritional Information

Rutabaga, Parsnips, and Carrots

Serves 3 to 4

Ingredients

18.5 oz can French Onion Soup
1 medium Rutabaga*, peel, cut into 1-inch cubes
3 medium Carrots, peel, cut into 1-inch cubes
3 medium Parsnips, peel, cut into 1-inch cubes
1/2 tsp Curry Powder (or to taste)

Directions

1. Bring French onion soup to a boil.
2. Add the rutabagas, parsnips, and carrots into the soup. Add curry powder.
3. Reduce to a simmer. Simmer for 30 minutes or until desired doneness.

*If you have a difficult time cutting the rutabaga. place the peeled rutabaga into the microwave for 4 minutes. It will be very hot. Let cool and run under cold water until it is room temperature. Cut into cubes.

Nutrition Information

Rutabaga 101

National Nachos Day Nacho in a Cup

Nachos are tortilla chips covered with cheese, salsa, and may include a number of the toppings listed below. Serve as an appetizer or main course.

Common toppings:
Beans, Black, Pinto, or Refried
Cheese, shredded

Chili con carne                   Cilantro

Ground beef, chicken         Chorizo

Guacamole                         Jalapeño peppers

Lettuce                                Lime

Olives                                  Onions, diced

Sour cream                         Tomatoes

Nacho in a Cup

Ingredients

1 Tbsp Guacamole

2 Tbsp Salsa
1 Tbsp Black Bean Dip

3 Tortilla Chips, salt-free, crushed

1 Tbsp Shredded Cheese, low fat

2 Plantain Chips

Nutritional Analysis

Nutritional Analysis Services

Ensure accurate and cost effective nutritional analysis 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, LN
recipenews@gmail.com
954-294-6300

Celebrating Thirty Years Providing Nutritional Analysis for the Media and Cookbook Publishers Why use a dietitian for nutritional analysis?

2019 marks 30 years working in the area of nutrition analysis for the media, cookbook publishers, recipe bloggers, and websites. It has been an exciting journey and an amazing learning experience. I have worked with creative and dynamic editors, chefs, and writers from such publications as Bon Appetit, Sun-Sentinel (Tribune), Atlanta Constitution, Detroit Freepress, and the Fort Worth Star

In 1986 while working on my doctorate degree, I had the opportunity to conduct an independent study on nutrient analysis software. Those were the days when the operating system was DOS and the monitor was black and green. The purpose was to evaluate the pros and cons of nutrient analysis software. I learned early on recipes are written based on foods as purchased (AP) and in order to obtain a more accurate analysis the foods needed to be converted to the form an individual will consume; this is known as the edible portion (EP). The most accurate nutritional analysis is done in a laboratory and can be costly.

As I explored the Internet, I found numerous recipes without nutrition information, but even worse there were many recipes with inaccurate data. (Here is an example of a recipe I found with wrong information.)

Nutrition information is part of our everyday life. There are millions of people who depend on nutrition information to meet their dietary needs. Some of the diets include low calorie, carbohydrate controlled, high protein, low protein, low fat, low cholesterol, low sodium, high fiber, gluten-free, lactose-free, and peanut allergies.

Why use a dietitian for nutritional analysis?

• 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 nutritional analysis program cannot cook or prepare meals. A person must have skills in Food Science, Culinary Arts, Nutrition, Cooking and Preparation Techniques, Purchasing Guides, Yield Factors, and Nutrient Analysis Software. Have you ever wondered how to analyze the following in a recipe? What foods would you choose from the database?

1. A marinade you discard
2. The salt when preparing pasta
3. A pinch or handful
4. 3 lb Chicken, directions: cook and remove skin and bone 
5. Breading
6. Apple, cored and peeled
7. Alcohol in a heated dish

• To own professional nutrition software with yearly maintenance fees can be expensive. In addition, there is the cost of an educated person to run the software. Updates are vital in our fast-paced food industry with changing government regulations.

Consider adding nutritional analysis to your online recipes. A great 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 Nutritionist.

Take a short quiz to see if you have the knowledge and skills necessary to analyze a recipe? 

Looking for nutrition analysis for your recipes?  With over thirty years of industry experience, I offer my services below market value in order to meet income criteria for continued health benefits.  This allows me to work from home and care for my disabled son.

Contact Sandra Frank, EdD., RDN, LD, FAND at recipenews@gmail.com from Dietitians-Online.

From "As Purchased to "Edible Portion" How to Analyze a Recipe Using a Nutrient Database. 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. The book is an essential tool for anyone working in nutrient analysis. 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 nutritional analysis program cannot cook or prepare meals. A person must have skills in Food Science, Culinary Arts, Nutrition, Cooking and Preparation Techniques, Purchasing Guides, Yield Factors, and Nutrient Analysis Software.

December 15, National Cupcake Day A Special Blueberry Cupcake

Blueberry Cupcakes

Ingredients

Cupcakes

1 large white potato, peeled and cut into small chunks

3/4 cup whole-wheat pastry flour

3/4 cup cake flour

1 1/2 teaspoons baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

3/4 cup granulated sugar

1/4 cup canola oil

1 large egg

1/2 teaspoon vanilla extract

1/2 cup nonfat buttermilk

1 cup blueberries, fresh, plus fresh blueberries for garnish

Frosting

3/4 cup granulated sugar

3 tablespoons water

4 teaspoons dried egg whites (equivalent to 2 egg whites)

1/4 teaspoon cream of tartar

Pinch of salt

2 tablespoons blueberry preserves or jam

1/4 teaspoon vanilla extract

Directions
Cupcakes

1. Preheat oven to 350°F. Line 12 (1/2-cup) muffin cups with paper liners.
2. Place potato in a saucepan, add water to cover, and bring to a boil. Cook until tender, 8 to 10 minutes. Drain and mash until very smooth. Measure out 3/4 cup and let cool slightly. 

3. Whisk whole-wheat flour, cake flour, baking powder, baking soda, and 1/2 teaspoon salt in a medium bowl.

4. Beat granulated sugar and oil in a large mixing bowl with an electric mixer on medium speed until combined. Beat in egg, 1/2 teaspoon extract, and the 3/4 cup mashed potatoes until combined. 

5. With the mixer on low, alternately mix in the dry ingredients and buttermilk, starting and ending with dry ingredients and scraping the sides of the bowl as needed, until just combined. 

6. Fold in 1 cup blueberries. Divide the batter among the prepared cups. 

7. Bake the cupcakes until a toothpick inserted into the center comes out clean, 22 to 24 minutes. Transfer to a wire rack and let cool completely.

Frosting
1. Once the cupcakes are cool, bring 2 inches of water to a simmer in the bottom of a double boiler. 

2. Combine 3/4 cup granulated sugar and 3 tablespoons water in the top of the double boiler. Place over the simmering water and heat, stirring, until the sugar is melted, 2 to 3 minutes. Start beating the mixture with an electric mixer on high speed.
3. Add reconstituted egg whites, cream of tartar and a pinch of salt. Continue beating until the mixture looks like a shiny, thick frosting, 5 to 7 minutes.
4. Off the heat, beat for 1 minute more to cool.
5. Add 2 tablespoons blueberry preserves (or jam) and 1/4 teaspoon extract and beat on low just to combine.
5. Spread or pipe the frosting on the cooled cupcakes and decorate with fresh blueberries on top

                       

Nutrition Information 

Food Groups: 1 fruit, 2.25 Starch/Bread

Ensure accurate nutritional analysis for your recipes utilizing an extensive research database and over 40 years experience. A great 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: Dietitians-Online.com; Sandra Frank, Ed.D, RDN, LN at recipenews@gmail.com

Portuguese Kale and Potato Soup, Gourmet Nutritional Analysis Correction and Recipe Makeover

Portuguese Kale and Potato Soup, Gourmet

Nutritional Analysis Correction
The nutritional analysis provided used raw potatoes with the peel. Analysis provided (per serving): Calories 459, Total fat 24g, Saturated fat 6g, Cholesterol 39mg, Sodium 1468g, Carbohydrate 49g, Fiber 5g, Protein 15g

The corrected version used potatoes cooked and peeled.

Corrected Analysis (per serving)

Note: Most recipes are written based on the foods we need to purchase. However, when analyzing a recipe, foods need to be entered in the ready-to-eat form.

Modification.
The recipe makes for a hardy meal. It is an excellent source of vitamin A and vitamin C and a good source of fiber. 

With some slight adjustments we can lower the sodium, fat and calories.
    *Omit 1.25 teaspoon Salt
    *Omit the one tablespoon Oil (at the end of the recipe).

These changes will save you 35 calories; 4 grams fat; and 728 mg sodium per serving.

Nutritional Analysis Services

Ensure accurate and cost effective nutritional analysis for your recipes and menus utilizing an extensive research database. 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, LN
recipenews@gmail.com
954-796-7235