National Corn Chip Day

Each portion of food equals
60 calories
Dips: Salsa (10 kcal/Tbsp) and
Fat free Ranch Dressing (15 kcal/Tbsp)

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

National Hot Pastrami Sandwich Day

Ingredients

2 slices Rye Bread
1 tsp Mustard
Lettuce leaf
2 slices Tomatoes
2 oz Pastrami
1/2 oz Swiss Cheese

Directions
1. Top one slice of Rye Bread with mustard, lettuce, tomato, pastrami, and Swiss cheese.
2. Top with the second slice of rye bread.
3. Heat in oven or toaster oven until Swiss cheese melts.

Notes
The sandwich is high in saturated fat and sodium. Balance the rest of your day by choosing foods low in sodium and saturated fat. An educated consumer has the ability to make wise food choices.

Nutritional Information

January is National Get Organized Month

The National Association of Professional Organizers (NAPO) Get Organized (GO) Month. GO Month is dedicated to raising awareness of the benefits of being organized. 

I always considered myself an organized person, but sometime in the 1980s, I started saving everything from – old lesson plans, grocery receipts (from recipe testing), scrap papers with numbers (no names), clothes (from size 2 to 24); my son’s artwork; ADA journals; textbooks, VHS; cassettes; broken phones; wires.. the list is too long to include everything here. 

In September, I started to go through my collection of “stuff” to see what I had and what I no longer needed. I knew this would be a massive undertaking; this was almost 30 years of my life collecting dust in boxes, files, drawers, cupboards, closets, the garage, and the attic. In just 3 months, I had thrown out over 15 large garbage bags of junk and still did not feel I had made a dent. 

This week, I decided to focus only on one part of the house. I chose my office, which is connected to my bedroom. I would not be going through my clothes yet, but it was on the to-do list. I gathered all the boxes from my office, bedroom, under-the-bed, cupboards, shelves, drawers, filing cabinets, and the hidden closet. I placed everything in my den to use as my staging area. This was also the only place in my home that still had a record player. I thought while I was going through this massive amount of paper, I would listen to some of my old favorites before I donated (or threw out) my albums. I have to check to see if they are recyclable. 

Who Is NAPO?

The National Association of Professional Organizers (NAPO) is a group of about 4,200 professional organizers dedicated to helping individuals and businesses bring order and efficiency to their lives. Their vision is to have the world recognize the value of organizing and turn to NAPO as the leading organizing authority. Their mission is to develop, lead, and promote professional organizers and the organizing industry. In addition to serving professional organizers, they aim to help consumers and those interested in becoming professional organizers.

Get Rid of Clutter

Benefits of Organization
Organization improves one’s work, life, financial situation and frees up time and space.

10 Benefits of Getting Organized
1. Stress levels will go down, and there will be less chaos and a more relaxed life.
2. Efficiency gets projects done quicker with less time wasted on looking for things and being able to make quicker decisions.
3. An organized person is able to fit in time for friends, family members, and helping out in the community.
4. Getting organized helps you feel better about your environment, and you are more likely to invite people into your environment without embarrassment.
5. You'll be a better role model for your children.
6. Get organized, and you'll have more than enough time to exercise and cook healthy meals for yourself and your family.
7. An organized environment also tends to be a much cleaner environment.
8. An organized person gives a much better business impression than someone who can't find a phone number, has an office piled with cardboard boxes, or is always late for appointments.
9. When you're organized, you'll always know what you have before you buy more.
10. Organized people find ways to eliminate tasks that aren't necessary and to streamline those that are taking too much time. This leaves plenty of time to work on achieving your goals. 

“Organization brings a level of peace and tranquility to your life,” says Jennifer Snyder of Neat as a Pin! Organizing Experts. Snyder also advises people not to keep things around “just in case.” 

“Clutter makes noise; it makes energetic noise. It sucks your energy from you.” Clutter also attracts dust and pests. “Clutter is basically sending a message there’s something in your life that you need to get at. 

Snyder organizes for no more than four hours at a time to give her clients time to adjust to the improvements. “It didn’t get that way overnight. It’s a lifestyle change. You’re changing the way you think about things and becoming more emotionally healthy,” she said. 

What to do with castoffs. Once space is organized, there will be bags of items to discard. An itemized list of donations to receive tax deductions and discard things properly, such as erasing computer hard drives before dropping them off at a donation center.

Being better organized can provide
energy, time, and happiness. 

Get the Children Involved

Resources:
National Association of Professional Organizers 

A Final Message.

I read that one should take a photo of your child's artwork, and then the boxes of schoolwork can be thrown away. I had one problem - my son. As I was admiring the years of his efforts, he came by to see how I was doing. With a look of shock and horror - Jake told me how could I throw away his work? "I made it for you, mom."

So here is the photo. I ended up keeping his cherished work. I guess I'm not ready to get rid of everything yet.

January 12, National Marzipan Day

Don’t let this basket of fruit fool you. The shapes are made with marzipan. Marzipan is a confection consisting primarily of sugar or honey and almond meal.

Make Marzipan Fruit 

Whipped Cream Day

Whipped cream is cream that has been beaten by a mixer, whisk, or fork until it is light and fluffy. Whipped cream is often sweetened and sometimes flavored with vanilla and is often called Chantilly cream or crème Chantilly. Wikipedia

Ensure accurate and cost-effective nutritional analysis for your recipes utilizing an extensive research database and over 40 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: Dietitians-Online.com; Sandra Frank, Ed.D, RDN, FAND at recipenews@gmail.com 954-294-6300.

Chronicle Carrots. Unveiling the Allure, Nutrition, and Culinary Adventures of Nature's Orange Gems

Carrots
The carrot is a root vegetable, usually orange in color, though purple, red, white, and yellow varieties are available. It has a crisp texture when fresh. Carrots add sweetness and color to stews, soups, stir-fries, slaws, and cakes, plus an excellent source of Vitamin A and a good source of fiber.

Nutritional Information

Carrots are known for their rich supply of the antioxidant beta-carotene. Research has focused on the health benefits of vision, cardiovascular disease, and cancer.

Green Giant - Create your own veggie house http://bit.ly/2QpCrnz

Recipe: Carrot Ginger Bisque

Yield: 6 servings
Serving Size: about 1 cup

Ingredients
2 cups Vegetable Broth, low-sodium
1.5 cup Carrots, diced
1/4 cup Cranberries, dried, sweetened
1 box (17.6 oz) Cashew Carrot Ginger Bisque, Pacific Natural Foods
3/4 cup White Beans, unsalted, drained

Directions
Heat the vegetable broth. Add diced carrots and dried cranberries. Simmer until carrots and cranberries are tender. Using a strainer, separate the carrots and cranberries from the broth. Reserve carrots and cranberries.

Combine the broth and "Cashew Carrot Ginger Bisque". Heat over medium heat until hot, stirring occasionally. Add the white beans and reserved carrots and cranberries. Mix and reheat to serving temperature.

Notes. I used a low-sodium vegetable broth to lower the sodium content of the Cashew Carrot Ginger Bisque. I garnished the recipe with white beans, diced carrots, and dried cranberries to increase the fiber content.

Nutrition Information

Growing Carrots: Red, Yellow, Purple & Orange

Growing carrots can be a rewarding experience, and with the proper care, you can enjoy a bountiful harvest of fresh, homegrown carrots. Here's a step-by-step guide on how to grow carrots:

1. Choose the Right Variety: Select a carrot variety suited to your growing conditions. Some are ideal for containers, while others thrive in traditional garden beds.

2. Select a Suitable Location: Carrots prefer well-drained soil with loose, sandy loam. Ensure the chosen spot receives full sunlight for at least six hours daily.

3. Prepare the Soil: Remove rocks and debris from the soil, and then loosen it to a depth of 12 inches. Carrots need loose soil to grow straight and develop properly.

4. Sow the Seeds: Plant carrot seeds directly in the soil, as they don't transplant well. Sow the seeds about 1/4 to 1/2 inch deep and space them according to the recommended distance on the seed packet.

5. Watering: Keep the soil consistently moist during the germination period. Once the plants are established, provide a deep watering once a week, ensuring the soil remains evenly moist.

6. Thinning: When the seedlings reach a few inches tall, thin them to ensure proper spacing. Crowded carrots can result in stunted growth. Leave about 2 inches between each plant.

7. Mulching: Apply a layer of mulch to conserve moisture, suppress weeds, and regulate soil temperature. This is especially beneficial in warmer climates.

8. Fertilizing: Carrots are light feeders, but a balanced fertilizer or a layer of well-rotted compost at planting time can provide essential nutrients.

9. Pest Control: Watch for pests like carrot rust flies and use row covers to protect your plants. Companion planting with aromatic herbs like basil and rosemary can also help deter pests.

10. Harvesting: Carrots are typically ready for harvest 60 to 80 days after planting, depending on the variety. Harvest when they reach the desired size, usually between 1/2 to 1 inch in diameter.

11. Selection. Carrots should be firm, smooth, crisp, fresh, deep in color, and free of cuts.

12. Storage: Remove the tops and store carrots in a cool, humid environment after harvesting. Store in a plastic bag in the refrigerator for up to two weeks.

Following these steps, you can cultivate a successful crop of fresh, flavorful carrots in your garden. Happy growing!

Recipes and Serving Ideas.

Roasted Carrot Sticks.
Toss carrot sticks with a touch of olive oil, sprinkle with your favorite herbs (like thyme or rosemary), and roast until they're tender. A simple and tasty snack or side dish.


Carrot Ginger Soup.
Simmer chopped carrots with ginger, onions, and vegetable broth until soft. Blend until smooth for a velvety soup. Season with herbs like coriander or cumin for extra flavor.


Steamed Carrot Medley.
Steam a mix of colorful carrots and toss them with a light vinaigrette made with olive oil, lemon juice, and a pinch of salt substitute.


Carrot and Raisin Salad.
Combine shredded carrots with raisins, chopped apples, and a light dressing made from apple cider vinegar, a touch of honey, and a sprinkle of black pepper.


Grilled Carrot Skewers.
Thread carrot chunks onto skewers, brush with a bit of olive oil, and grill until they have a beautiful char. Sprinkle with fresh herbs like parsley before serving.


Carrot and Cucumber Slaw.
Create a refreshing slaw by combining julienned carrots and cucumbers. Toss with a dressing made of Greek yogurt, Dijon mustard, and a hint of lemon juice.


Baked Carrot Fries.
Slice carrots into thin strips, toss with a small amount of olive oil and bake until crispy. Season with herbs like paprika or garlic powder for added flavor.


Carrot and Lentil Stew.
Cook carrots, lentils, onions, and garlic in a low-sodium vegetable broth until tender. Season with herbs and spices like turmeric, cumin, and coriander for a warming and nutritious stew.


Remember to adjust seasoning according to your taste preferences and dietary needs. Enjoy these delicious and health-conscious carrot recipes!

Summary Serving Ideas.
1. Add shredded raw carrots to salads.
2. Add carrots or puree carrots to make a carrot soup.
3. Combine cooked carrots with dried fruit 
4. Snack with a low-fat dip or plain.

Conclusion.
Let carrots' vibrant colors and nutritional richness inspire your culinary adventures. Whether enjoyed in classic preparations or paired with sweet raisins and other complementary selections, carrots are a versatile and delightful addition to your meals. Elevate your plate, celebrate the harvest, and savor the wholesome goodness of this humble yet extraordinary vegetable.

Resources
1. Fruits & Veggies More Matters: Carrots
2. Great Britain Carrots: Carrots
3. WebMD: Carrots: Nutrition, Benefits, Risks, & Preparation

Ensure accurate nutritional analysis for your recipes utilizing an extensive research database and over 35 years of experience. An excellent 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 

 

Oatmeal Muffin Day, Magical Oatmeal Muffins

A muffin is a type of quick bread baked in portions suitable for one person. They come in both savory varieties, such as corn or cheese muffins, or sweet varieties such as blueberry or apple.

Magical Oatmeal Muffins, Rebecca Longshore 

Cooking Light  http://bit.ly/2oJvBeX

yields: 12 muffins
Ingredients

2 cups rolled oats

2 ripe bananas

2 eggs

1 cup 2% Greek yogurt

3 tablespoons honey

1 1/2 teaspoons baking powder

1/2 teaspoon baking soda

1/2 teaspoon vanilla extract

dash of salt

Topping Suggestions

– cinnamon and apple chunks

– strawberries and blueberries

– chocolate chips and almonds

– strawberries and chocolate chips
– unsweetened coconut
– anything your heart desires

Directions

1. Preheat oven to 400°. Place 12 pieces of parchment paper or muffin-cup liners in muffin cups, or spray tin with cooking spray.
2. Throw all of the ingredients in the blender; blend until smooth and creamy, about 1-2 minutes.
3. Divide batter evenly among prepared muffin cups. Sprinkle with toppings of your choice.
4. Bake at 400° for 15 minutes or until a toothpick inserted in the center comes out clean. Cool muffins in pan for 5 minutes. Remove from pan; cool completely on a wire rack.

Nutritional Information

Yield: 12 muffins  

1 Muffin =

Calories 115
Fat 2g
Sat 1g 
Protein 5g
Carb 20g
Fiber 2g
Chol 32mg
Iron 1mg
Sodium 156mg
Sugar 8g

 

Ensure accurate nutritional analysis for your recipes utilizing an extensive research database and over 25 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, FAND at recipenews@gmail.com

Giving Tuesday Gifts that Make a Difference

You can purchase gifts to support causes, educate and foster awareness, and show you care about a loved one's health. These gifts make a difference in a person's life. The gifts listed below are just samples of what is available. Please check the websites to view the entire catalog.

Donate to a Food Bank

A Guide to Practical and/or Healthy Food Staples to your Local Food Bank.

Breakfast Foods to Donate
Whole Grain Cereal
Rolled Oats
Pancake Mix
Baby Cereal
Syrup

Lunch and Dinner Foods to Donate
Tuna Fish
Canned Chicken
Peanut Butter
No-Nut Butter
Jelly
Whole grain pasta
Brown Rice
Canned Beans
Dry Beans
Canned Vegetables (low sodium/no salt)
Canned Fruit (light syrup/in own juices)
Pasta Sauce
Condiments
Dry Goods – Sugar, Flour, Salt, Baking Powder, Baking Soda, Spices
Baby Food

Snack Foods to Donate
Applesauce
Raisins
Dry Fruit
Granola Bars
Whole Grain Crackers
Trail Mix
Nuts

Fresh Foods (Not All Food Banks Offer)
Fresh Vegetables
Fresh Fruit
Yogurt
Milk
Eggs
Bread
Frozen Vegetables

What not to donate to a food bank

The number one rule to remember is this: if your donation is perishable, i.e., it’s something with a limited shelf life if not refrigerated, food banks won’t accept it. But there are other categories of food that you can’t donate.

Items needing refrigeration: Food like produce, dairy, and meat can spoil quickly, and your local food bank may require the refrigerator or freezer space needed to keep these items fresh. Many food banks work directly with farmers, retailers, restaurants, and other companies to source these perishable foods for donation. 

Expired food: When considering what to donate, think about what you’d be comfortable serving your family. Chances are, you don’t eat food past its “use-by” or “sell-by” date, so avoid donating anything past those dates to food banks as it could be unsafe to eat.

Leftovers: While sharing the bountiful food from big meals like Thanksgiving may be tempting, keeping leftovers for the family is best. To ensure the people they serve are safe, food banks can’t accept leftovers or anything made in personal kitchens because they aren’t individually sealed. The food bank can’t verify the ingredients or preparation process.

Food with packaging concerns: This includes food with damaged packaging, such as dented or bloated cans, packaging that is already open, or even items in glass containers, which can shatter and cause food safety concerns for any other food they’re stored near. A good rule of thumb is if you wouldn't consider buying it new, don't donate it.

Baked goods: Like leftovers, food banks can’t confirm how your baked goods were made or their ingredients, so they can’t be donated. However, food banks often have relationships with local restaurants or bakeries that donate extra food appropriately labeled and handled to nearby pantries, soup kitchens, or shelters.

Just a note: You can ‘clean out your cabinets’ and donate, and some food banks can use the food after it is expired, but think of the Golden Rule. Would you want someone to give YOU their expired food? It’s better than wasting it, but be gracious and loving.

Finding a Charity, You Can Trust
Charity Navigator

Shop UNICEF

American Cancer Society

Feeding America

The Humane Society of the United States Shops

National Nutrition Month Catalog

and more...

Gifts to Support a Cause

 Shop UNICEF

UNICEF Cards and Gifts

American Cancer Society Store

Feeding America

The Humane Society of the United States Shops

The Humane Society is the nation's largest animal protection organization. They work to reduce suffering and improve the lives of all animals by advocating for better laws, investigating animal cruelty, encouraging corporations to adopt animal-friendly policies, conducting disaster relief and animal rescue, and providing direct care for thousands of animals at our sanctuaries, emergency shelters, wildlife rehabilitation centers, and mobile veterinary clinics.

Gifts to Educate and Foster Awareness

Books by Dietitians
 Dietitians-Online Books by RDNs 

National Nutrition Month®  at the
Academy of Nutrition and Dietetics

 Check out the National Nutrition Month® catalog for exciting products featuring the Eat Right Campaign.

 Perfect for colleagues and clients alike!

National Cashew Day: Nutrition, Serving Ideas, and Recipes

Cashews are a good source of protein, copper, magnesium, phytonutrients, antioxidants, and heart-friendly unsaturated fats.

Nutrition Information

Recipes and Serving Suggestions

1. Eating Well, Healthy Cashew Recipes

2. Snack: eat alone; mix with other nuts and/or dried fruits
3. Add cashews to sauteed vegetables or salad greens
4. Sauté cashews with shrimp, beef or chicken
5. Add to hot cereals
6. Roast cashews
7. Use cashew butter to make a sauce for fish, vegetables, tofu, or rice.

Nutritional Analysis Services

Ensure accurate and cost effective nutritional analysis for your recipes utilizing an extensive research database and 25 years 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

Cook Something Bold and Pungent Day - Chili with Gorgonzola Cheese

Chili with Gorgonzola Cheese

Ingredients/Directions
1 cup Chili with Beans
1 Tablespoon Gorgonzola Cheese

Heat chili. Top with cheese.

Nutrition Information

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, FAND
recipenews@gmail.com  
954-293-6300

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

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 Nutrition Analysis Services

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

Celebrate National Farm to School Month

The National Farm to School Network advocated for the creation of National Farm to School Month and now organizes the annual celebration in October. National Farm to School Month was designated by Congress in 2010 to demonstrate the growing importance of farm-to-school programs as a means to improve child nutrition, support local economies and educate children about the origins of food.

The National Farm to School Network has also developed resources and activities to promote Farm to School Month in schools, communities and media outlets. All of these tools are available on farmtoschool.org.

      

Here are some ways you can help us get the word out about Farm to School Month:

   • #F2SMonth - Use this hashtag in your social

Media Messages

   •@FarmtoSchool - follow on Twitter

   • Follow on Facebook

Learn more about the movement throughout October. They will be sharing stories and information on their blog about how farm to school is empowering children and their families to make informed food choices and contributing to their communities. 

The resource database is home to even more information and includes searchable tags for Farm to School Month as well as topics like farm to preschool, school gardens and procurement.

Celebrate National Farm to School Month

Many farm to school programs begin with a small activity generating interest and engages the whole community.

Organizations and Businesses
• Become an official Farm to School Month partner! Partners commit to using their communications channels to spread the word about Farm to School Month. Suggested messaging and weekly updates will be provided by NFSN. Contact: info@farmtoschool.org

   • Show your support for Farm to School Month by becoming an official sponsor! Contact: info@farmtoschool.org

Teachers

   • Plan nutrition education activities, such as Harvest of the Month, featuring a local food product that is in season.

   • Connect instructional school gardens and garden based learning activities to the curriculum.

   • Organize farm tours or trips to the local farmers’ market.

   • Send information about Farm to School Month to parents.

School food service professionals

   • Promote Farm to School Month on the school menu and in the cafeteria. Find logos, posters and more at farmtoschool.org

   • Do a taste test of local products or feature one item for lunch, breakfast or snacks.

   • Create a farm-to-school salad bar using local products.

Farmers

   • Connect with your local school and offer to conduct a classroom session during October or offer to host a visit to your farm.

   • Promote Farm to School Month on your farm or at your farmers’ market booth with posters and other materials, which can be downloaded or ordered from farmtoschool.org.

Families

   • Visit your local farmers’ market. Buy something you’ve never tried before, cook it and share with your family and friends.

   • Cook with seasonal products as much as possible. Find out what products are grown in your region and when. Most State Departments of Agriculture or Buy Fresh Buy Local chapters can provide you with a regional crop calendar.
   • Volunteer at your local school to support a school garden or classroom educational activity.

Resource:
To learn more, visit the National Farm to School website.