November 1 to 7, National Fig Week Figs, Civilizations Oldest Fruit

   The Fig

      Fig History and Information

        How to Plant a Fig Tree

        Nutrition Information

        Edible Recipe Art

        Fig Art
        Side Effects 

        Resources

Selection. Look for figs that are soft and smell sweet. Handle carefully because their skins bruise easily. 
Storage.  Store fully ripened figs in the refrigerator for up to 2 days; bring to room temperature before serving.

How to Plant a Fig Tree

Nutrition Information

Figs are rich in fiber, potassium, phytonutrients, and antioxidants, such as carotene, lutein, tannins, and chlorogenic. 

Recipe: Peach & Fig Yogurt Flower

Dried figs can be used to substitute fat in baked goods. When using dried figs in baking to replace shortening or oil, do not over-mix or over-bake. In a recipe, use half the normal amount of shortening, margarine, butter, or oil when using dried puree. 

Fig Art

Side Effects from WebMD
Avoid prolonged sun exposure when taking fig leaf because it can cause the skin to become extra sensitive to the sun. Wear sunblock outside, especially if you are light-skinned. 

Skin contact with fig fruit or leaves can cause a rash in sensitive people.

Special Precautions & Warnings:
Pregnancy and breast-feeding: Fresh or dried fig fruit is safe in amounts found in food, but there’s not enough information to know if it’s safe in the larger amounts used as medicine.

Surgery: Fig might lower blood sugar levels. There is some concern that it might interfere with blood sugar control during and after surgery. Stop using fig as medicine at least 2 weeks before a scheduled surgery.

Resources
1. California Figs
2. Figs, Fresh, Fruits and Veggies More Matters 

3. Figs, Wikipedia® 

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
Ensure accurate nutritional analysis for your recipes utilizing an extensive research database and over 35 years of experience. A valuable service for Media, Cookbook Publishers, Writers, Chefs, Recipe Websites, and the Recipe Blogger. Your readers will benefit from the Nutrition information and a Registered Dietitian. Contact: Sandra Frank, Ed.D, RDN, FAND at recipenews@gmail.com or call 954-294-6300

National Cook for your Pets Day - Cooking Tips and Foods to Avoid

Cooking Tips
No need to add anything, pets don’t need seasoning
Introduce new foods gradually
Make sure to avoid these foods

  Alcohol

  Avocado

  Chocolate, Coffee, and Caffeine

  Citrus

  Coconut and Coconut Oil

  Grapes and Raisins

  Macadamia Nuts

  Milk and Dairy

  Nuts

  Onions, Garlic, Chives

  Raw/Undercooked Meat, Eggs and Bones

  Salt and Salty Snack Foods

  Xylitol

  Yeast Dough

Always check with your vet before changing your pet's diet
Make sure to enjoy cooking and add plenty of love!


Resources and References
1. ASPCA, People Foods to Avoid Feeding Your Pets

New Food Trends for Halloween and Trick-or-Treat for UNICEF

"For generations, kids have toted UNICEF's collection boxes door to door on Halloween, calling out "Trick-or-Treat for UNICEF!" They have raised more than $170 million since 1950 to help children around the world - funds that have enabled UNICEF to save and improve children's lives by providing health care, improved nutrition, clean water, education, and more."

Resource
1. UNICEF, Trick-or-Treat for UNICEF

Healthy Halloween Treats

There are healthy Halloween snacks to choose from when going to the market. Read the label - Make sure fruit snacks are made with 100 percent real fruit; choose treats without trans fats, and look for items with whole grain. 

The following items are available in snack-size packages:
1. Whole-grain cheddar flavored crackers
2. Fruit snacks made with 100% fruit with added vitamin C
3. Fruit leathers made with 100 percent fruit

4. Animal-shaped graham crackers made without trans fat
5. Raisins
6. Individual fruit cups
7. Low-fat pudding cups
8. Baked, unsalted pretzels
9. Popcorn

Make Your Own Halloween Treats

• Stuffed Jack-O-Lantern Peppers
   Oranges and Grapefruit
• Witches Brew
• Mummy Hot Dogs
• Avocado Frankenstein Toast
• Cheese Fingers with Almonds
• Banana Ghosts and Tangerine Pumpkins

Resources
1. EatRight, Enjoy a Healthy and Happy Halloween
2. EatRight, 7 Ways to Make Halloween Safer for Kids with Food Allergies, Rima Kleiner, MS, RD, LDN
3. Terrifying Scary Movies to Watch for Halloween

Haunted Refrigerator Night - Food Safety

Resource and Reference
1. Partnership for Food Safety Education, BAC. 
2. FoodSafety.gov

World Stroke Day - Nutrition Tips for Prevention and Rehabilitation

Stroke happens when the blood supply to part of the brain is cut off. Without blood, brain cells can be damaged or die. Depending on which part of the brain is affected and how quickly the person is treated, the effects of stroke on survivors can be devastating to a person’s body, mobility and speech, as well as how they think and feel.

Stroke is a leading cause of death and disability globally. It can happen to anyone at any age, and impacts everyone: survivors, family and friends, workplaces and communities. From making individual changes, to advocating globally and locally for policies that will deliver healthier communities, we can all do something to prevent stroke.

This year the focus of the World Stroke Campaign is Prevention. On the 29th October 2017, World Stroke Day, we are calling on our members, partners and stroke stakeholders to do what they can to improve community and individual awareness of stroke risk and take action to prevent stroke at individual and population level.

Stroke Warning Signs

If you notice one or more of these signs, don't wait. Stroke is a medical emergency.

Call your emergency medical services and get to a hospital right away!

Learn the warning signs of stroke

• Sudden numbness or weakness of the face, arm or leg, especially on one side of the body
• Sudden confusion, trouble speaking or understanding
• Sudden trouble seeing in one or both eyes
• Sudden trouble walking, dizziness, loss of balance or coordination
• Sudden, severe headache with no known cause

Take action in an emergency

• Not all the warning signs occur in every stroke. Don't ignore signs of stroke, even if they go away!
• Check the time. When did the first warning sign or symptom start? You'll be asked this important question later.
• If you have one or more stroke symptoms that last more than a few minutes, don't delay! Seek immediate medical attention!
• If you're with someone who may be having stroke symptoms, immediately call one of the emergency rescue service numbers. Expect the person to protest — denial is common. Don't take "no" for an answer. Insist on taking prompt action.

The FAST test

Facial weakness, arm weakness and speech difficulties are common signs of stroke. You can use the FAST test to remember the signs of stroke

The FAST test involves asking three simple questions:

• Face – Can the person smile, has their mouth drooped?
• Arms – Can the person raise both arms?
• Speech – Can the person speak clearly and understand what you say?
• Time – Act FAST! 

If you answer yes to any of these questions, act FAST and call for medical emergency help immediately.

Stroke is always a medical emergency. Remembering the signs of stroke and acting FAST could mean saving a life.

What causes stroke

• High blood pressure (Hypertension is the most common and treatable risk factor in stroke)
• Smoking
• High cholesterol
• Diabetes mellitus
• Obesity
• Sedentary life style
• Atrial fibrillation

Stroke warning signs

• Heart disease
• Carotid artery disease
• Alcohol

It is possible to prevent stroke

• Good control of blood pressure
• Good control of diabetes
• Lower cholesterol
• Regular exercise
• Quit smoking
• Lose weight
• Never ignore a small stroke

Nutrition Tips for Stroke Survivors

Healthy food habits can help reduce risk factors for stroke — poor cholesterol levels, high blood pressure and excess weight. Diets high in saturated fat and trans fat can raise blood cholesterol levels. Diets high in sodium can contribute to increased blood pressure, and high-calorie diets can contribute to obesity. A diet with five or more servings of fruits and vegetables per day may reduce the risk of stroke.

The American Heart Association/American Stroke Association offers these recommendations for a healthy diet:

1. Eat a diet rich in vegetables and fruits.

2. Choose whole-grain, high-fiber foods.

3. Eat fish at least twice a week.

4. Limit saturated fat and trans fat. Avoiding partially hydrogenated oils will reduce trans fats.

5. Choose lean meats and poultry, and prepare them without using saturated or trans fats.

6. Select low-fat dairy products.

7. Cut back on drinks and foods with added sugars. The AHA recommends that no more than half of your discretionary calories should come from added sugars. For most American women, the discretionary calorie allowance is no more than 100 calories and no more than 150 calories for men.

8. Choose and prepare foods with little salt (sodium). The AHA recommends consuming less than 1500 mg of sodium a day.

9. If you drink alcohol, do so in moderation. Limit yourself to one drink per day if you’re a non-pregnant woman or two drinks if you’re a man.

To Get the Nutrition You Need

Some stroke survivors have a loss of appetite. For others, eating may be difficult due to swallowing problems or limited hand or arm movement. In any case, talk to your healthcare team to make sure you’re getting the nutrition you need. To make eating a little easier again, try these steps:

• Choose healthy foods with stronger flavors, such as broiled fish and citrus fruits. Also, spices add flavor to food and serve as a good substitute for salt.
• Choose colorful, visually appealing foods, such as salmon, carrots and dark green vegetables.
• Cut foods into small pieces to make them easier to chew.
• Pick softer, easier-to-chew foods, such as yogurt, bananas, whole-grain hot cereals, and low sodium soups.
• If you have trouble swallowing, talk to your speech therapist or doctor. This condition can be treated.
• If weakness in arms or hands is a problem, you might try adaptive eating utensils. Some types of flatware have thicker handles that are easier to hold, and “rocker knives” make it possible to cut food using one hand.

Making Mealtime Easier

When stroke survivors have lost their appetites, caregivers can help by:

• Sharing meals with the survivor at regular times during the day.
• Setting a leisurely pace for the meal.
• Serving foods that the survivor wants.
• Encouraging healthy snacks or small meals throughout the day.
• Reducing distractions during meals.
• Watching for any problems the survivor may have with chewing or swallowing.

Resources
1. World Stroke Day

2. Harvard Heart Letter, DASH diet may lower stroke risk

 

Wild Food Day October 28

For thousands of years, people have been eating foods grown in the wild; such as wild greens, mushrooms, roots, fruits, berries, vegetables, and flowers.

11 Edible Mushrooms in the U.S.
Can you tell which Mushrooms are Safe to Eat?

AZ of Bushcraft (E for Edible wild food)

How to identify and eat wild plants and
how to cook Fish over an open fire.

Today, the gathering of wild foods has become increasingly popular.  People consider wild foods healthier and eco-friendly.

Resources:
1. Edible Wild Food
2. How to Find Wild Edible Plants

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.

National Pumpkin Day - Recipes and Nutrition Profile

Pumpkins are thought to have originated in North America. The oldest evidence, pumpkin-related seeds dating between 7000 and 5500 BC, was found in Mexico.

The color of pumpkins derives from orange carotenoid pigments, including beta-cryptoxanthin, alpha and beta-carotene, all of which are provitamin A compounds converted to vitamin A in the body. 

Pumpkins
Is anything more fall-like than a pumpkin? These orange winter squashes are chock-full of vitamin A and deliver 3 grams of fiber per ½-cup serving of cooked sugar pumpkin, plus potassium. Note that the pumpkins you carve into jack-o’-lanterns are not the same type of pumpkins you eat. Try pumpkin puree mixed into mac-and-cheese or with hummus for a seasonal spread. Looking for more options? Add pumpkin to pancake batter, oatmeal, smoothies or your kid's favorite chili.

Nutritional Profile

And don't forget about roasting the seeds! Pumpkin seeds are a delicious and healthy snack and a good source of several nutrients, including zinc, which is essential for many body processes including immune function.

To toast your pumpkin seeds, first, rinse to remove pulp and strings. Spread seeds on a baking sheet that has been coated with cooking spray or drizzle a small amount of olive oil over seeds. Bake at 325°F for about 30 minutes or until lightly toasted. Stir occasionally during cooking. Take a look at your spice rack and try a seasoning on your toasted seeds such as garlic powder or Cajun seasoning.

How a Pumpkin Grows

Vegetable Soup served in a Pumpkin Bowl

18 Amazing Twists On Pumpkin Soup

National Pumpkin Day from the Frank Family

October 24, Food Day - From Our Garden to Our Table

Welcome to Our Food Day Celebration!
From Our Garden

Food Day inspires Americans to change their diets and our food policies. Every October 24, thousands of events all around the country bring Americans together to celebrate and enjoy real food and to push for improved food policies. 

6 FOOD DAY PRINCIPLES

1. Reduce diet-related diseases by promoting safe, healthy foods.

2. Support sustainable farms and limit subsidies to big agribusiness.

3. Expand access to food and alleviate hunger.

4. Protect the environment and animals by reforming factory farms.

5. Promote health by curbing junk-food marketing to kids.

6. Support fair conditions for food and farmworkers.

Planning Our Food Day Meal Every family is unique. When planning our meal, we considered foods from our garden, finances, physical abilities, including finger foods and easy to chew and swallow, and color – the theme for our dinner. 

Our family and friends come from diverse backgrounds with physical and emotional challenges or chronic illnesses, such as Cerebral Palsy, Autism, and Heart Disease.

Our Meal

The main course is a tri-color pasta with various toppings to choose from.  Our garden provided us with tomatoes, onions, broccoli, cucumbers, and basil. We purchased spinach, pasta sauce, locally grown fruits, and part-skim mozzarella, and for the meat-eaters, we had ground turkey meatballs and shredded chicken.

In addition, we prepared a red, white, and green grilled cheese sandwich from the US Dept of Health and Human Services cookbook “Keep the Beat Recipes,” recipes. A free copy of the cookbook is available on their website. 

The dessert was a big hit. We made fruit kabobs using locally grown fruits and paired them with low-fat ice cream, and for Jake, we prepared a smoothie using the same ingredients.

Adaptations and Individual Preferences

My son Jake was born with Cerebral Palsy and is quadriplegic. He is unable to hold utensils and requires a straw to drink fluids. Finger foods and a weighted cup with a flexi straw usually provide him the most independence.

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 Apple Day: Health Benefits and Recipes

Health Benefits
Apples are a fruit rich in antioxidants and a good source of fiber. Quercetin, an antioxidant found in apples, may inhibit lung cancer. Pectin, found in apples, helps treat diarrhea and constipation by adding bulk to the stool. Other benefits being studied include treatments for diabetes and heart disease, lowering blood pressure and LDL levels, reducing risks of Alzheimer’s, and decreasing bone fractures.

Apple seeds should never be eaten. They contain the poison cyanide.

Let’s not forget the peel. The apple peel contains ursolic acid, a chemical that may prevent muscle wasting.

There may be some truth to “An Apple a Day Keeps the Doctor Away”.

Apples: From Farm to Table

Recipe: Baked Sliced Apples

Yield: 2 servings

Ingredients
2 Apples, cored and sliced
1 Tbsp Lemon juice
1/4 teaspoon Vanilla
1/2 cup Lemon-Lime Soda, diet
1/4 teaspoon Cinnamon, ground
1/2 cup Bran Flakes
1/2 cup Applesauce, unsweetened

Directions
1. Preheat oven to 375°F. In a mixing bowl, combine apples, lemon juice, vanilla, and lemon-lime soda. Toss to combine.
2 Layer sliced apples in a baking pan.
3 Combine cinnamon, bran flakes, and applesauce. Place mixture over apples.
4. Bake for 45 minutes or until apples are tender.
5. Serve with low-fat vanilla yogurt or ice cream.

References and Resources
1. U.S. Apple Association
2. Healthy Apple Recipes to Keep You Warm & Cozy This Fall, EatingWell
 

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