Beet Brilliance: Celebrate Root Vegetables

The beet is a root vegetable. The most well-known is the beetroot or garden beet. The roots are most commonly deep red-purple in color but come in various shades, including golden yellow and red-and-white stripes.

Beets are a good source of fiber, potassium, and folate. Researchers believe the red pigment (called betacyanin) in beets may protect against the development of cancerous cells and might play a role in reducing the inflammation associated with heart disease.

Beet Brilliance

Nutrition Information

All About Beets

\

How to Roast Beets

Beets, Pineapple, Onions

and Goat Cheese Salad

Serves: 1

Ingredients. 

1/2c Beets, cooked, diced
1/3c Pineapple, crushed and drained
1/4c Onions, diced
1/2 oz Goat Cheese

Garnish with Basil and Chives

Directions. Use a cookie cutter at least 2 inches high. Layer each food and pack it down with your fingers before adding the next ingredient. Garnish with Basil and Chives.

Nutrition Information

Ensure accurate nutritional analysis for your recipes utilizing an extensive research database and over 30 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, LN at recipenews@gmail.com

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 

 

December 17, Maple Syrup Day Nutrition and Serving Suggestions

Maple syrup is a syrup usually made from the sap of a variety of maple trees. The Canadian province of Quebec is the largest producer. Vermont is the largest producer in the United States.

Sweet Taps: The Maple Syrup Story

Regulations
· Maple syrup is graded according to scales based on its density and translucency. Sucrose is the most prevalent sugar in maple syrup.
· Canada, syrups must be at least 66 percent sugar and be made exclusively from maple sap to qualify as maple syrup.
· In the United States, the syrup must be made almost entirely from maple sap to be labeled as "maple".
· "Maple-flavored" syrups include maple syrup but may contain additional ingredients.
· "Pancake syrup", "waffle syrup", "table syrup", and similarly named syrups are substitutes which are less expensive than maple syrup

Uses
Maple syrup is often added to pancakes, waffles, French toast, fruit, ice cream, and hot cereal. It is used as a sweetener or flavoring agent in baking and in granola, applesauce, baked beans, candied sweet potatoes, winter squash, cakes, pies, and bread. Culinary professionals praise its unique flavor.

Nutrition
Maple syrup has a significant amount of manganese (13 grams = 22% DV) and contains potassium and calcium.

How It's Made - Maple Syrup


Reference: Wikipedia. Maple Syrup

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

The Edible Christmas Tree

A fun and healthy project for the family to enjoy.

Supplies
Styrofoam Cones, assorted sizes (Can purchase at a craft shop
Toothpicks (Young children should be assisted by an adult)
An assortment of Fruits and Vegetables, such as Cantaloupe, Honeydew, Grapes, Watermelon, Mushroom, Arugula, Broccoli, Kiwi, Mango, Carrots, Tomatoes, Figs, Blueberries, Strawberries, Peppers, Squash, Carambola, Pomegranate Seeds
Protein: Cottage Cheese or Goat Cheese for snow

1. Wash your hands.
2. Wash the fresh fruits and vegetables.
3. Wash your hands again.

4. Cut fruits and vegetables into a variety of shapes. Make sure the pieces are large enough to fit onto a toothpick.

5. Start at the bottom and work your way up. Use the largest fruits and vegetables first.
6. Be creative

7. Top your Christmas tree with Carambola (Starfruit).
8. Sprinkle Goat Cheese over the tree.
9. Serve with low-fat vanilla yogurt.

December 14, National Bouillabaisse Day, A Traditional Fish Stew

Bouillabaisse is a traditional fish stew originating in Provence. Commonly used vegetables include leeks, onions, tomatoes, celery and potatoes. The vegetables are simmered together with the broth and served with the fish. What makes a bouillabaisse different from other fish soups is the selection of herbs and spices in the broth and the way the fish are added one at a time, in a certain order, and brought to a boil.

Bouillabaisse

Serves 6 (about 3 cups each)

Ingredients
8 cups water
3 (1 1/4-pound) whole lobsters
1 tablespoon olive oil
2 cups chopped onion
2 cups coarsely chopped celery
1 1/2 cups coarsely chopped carrot
4 garlic cloves, minced
4 cups coarsely chopped tomato (about 1 1/2 pounds)
1/2 teaspoon saffron threads, crushed
1/2 teaspoon dried thyme
1/4 teaspoon black pepper
2 bay leaves
1-pound skinned halibut fillets cut into 2-inch pieces
22 small clams, scrubbed
30 small mussels, scrubbed and debearded
1/2 pound medium shrimp, peeled and deveined

Directions
1. Using an 8-quart stockpot, bring water to a boil.
2. Plunge lobsters headfirst into the water. Return to a boil; cover, reduce heat, and simmer for 12 minutes.
3. Remove lobsters from water (do not drain); cool. Remove meat from cooked lobster tails and claws; cut into 1-inch pieces, reserving shells.
4. Cover and refrigerate lobster meat.
5. Return reserved shells to water; bring to a boil. Reduce heat, and simmer 5 minutes. Drain through a colander over a large bowl, reserving broth; discard shells. Wipe pan dry with a paper towel.
6. Heat oil in pan over medium-high heat. Add onion, celery, carrot, and garlic; sauté 5 minutes.
7. Add reserved broth, tomato, saffron, thyme, pepper, and bay leaves; bring to a boil. 

8. Reduce heat, and simmer 15 minutes. Discard bay leaves.
9. Bring to a boil; add halibut, reduce heat, and simmer 4 minutes. 

10. Add clams; cook 1 minute. 

11. Add mussels; cook 2 minutes. 

12. Add shrimp; cook 3 minutes. Bring to a boil. 

13. Add reserved lobster meat; cook until thoroughly heated. 

14. Discard unopened shells.

Nutritional Information

Ensure accurate nutritional analysis for your recipes utilizing an extensive research database and over 25 years experience. A great service for Recipe Bloggers, 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 13, National Cocoa Day

Save Calories and Fat by using Skim (Nonfat) Milk, 

instead of Whole Milk. You still receive the

benefits of calcium and vitamin D.

Skim /NonFat Milk

90 Calories

0 g Fat;

250 mg Calcium

124 IU / 3.2 mcg Vitamin D

Whole Milk

149 Calories

8 g Fat;

276 mg Calcium
124 IU / 3.2 mcg Vitamin D

The Difference Between Hot Cocoa and Hot Chocolate

Hot cocoa and hot chocolate differ in the type of chocolate used, consistency, and taste.

Hot cocoa
Made from cocoa powder, powdered milk, sweetener, and water or milk. Hot cocoa is thinner and sweeter than hot chocolate.

Hot chocolate
Made from grated chocolate, milk, cream, or water. Hot chocolate is thicker and creamier than hot cocoa.

The Polar Express, "Hot Chocolate Song" 

Gingerbread Decorating Day - Healthy Gingerbread House Ideas

#GingerbreadDecoratingDay - Healthy Gingerbread House Ideas  http://bit.ly/2B53Fr2

Gingerbread House Ingredients

Hanukkah Gingerbread House

How-To Guide to Hanukkah Gingerbread House http://bit.ly/2RKlII6

National Handwashing Awareness Month Resources

A Guide to Handwashing

Will Sawyer, MD, is a Family Physician and the creator of the Henry the Hand Foundation and Henry the Hand Champion Handwasher.

Goal: To improve health by making us more aware of our hands' role in spreading disease.

Mission: To propagate Henry the Hand's 4 Principles of Hand Awareness throughout the United States and the world!
1. WASH your hands when they are dirty and BEFORE eating.
2. DO NOT cough into your hands.
3. DO NOT sneeze into your hands.
4. Above all, DO NOT put your fingers into your eyes, nose, or mouth!

Henry the Hand Champion
Handwashing School Visit

Dr. Will has created a wonderful website for children and educators. The site contains posters, coloring books, school programs, tips on Food Safety, and a lot more. Visit Henry the Handwashing Champion.

Why Handwashing with Soap?

Handwashing with soap is the most effective and inexpensive way to prevent diarrheal and acute respiratory infections, which take the lives of millions of children in developing countries every year. Together, they are responsible for the majority of all child deaths. Yet, despite its lifesaving potential, handwashing with soap is seldom practiced and difficult to promote.

Turning handwashing with soap before eating and after using the toilet into a habit could save more lives than any single vaccine or medical intervention, cutting deaths from diarrhea by almost half and deaths from acute respiratory infections by one-quarter. A vast change in handwashing behavior is critical to meeting the Millennium Development Goal of reducing deaths among children under five by two-thirds by 2015.

Global Handwashing Day focuses on children because they suffer the most from diarrheal and respiratory diseases and deaths. Still, research shows that children can also be powerful agents for changing behaviors like handwashing with soap in their communities.

When should you wash your hands?
·         Before, during, and after preparing food
·         Before eating food
·         Before and after caring for someone who is sick
·         Before and after treating a cut or wound
·         After using the toilet
·         After changing diapers or cleaning up a child who has               used the toilet
·         After blowing your nose, coughing, or sneezing
·         After touching an animal or animal waste
·         After touching garbage

It's In Your Hands

Resources and References

1. CDC, Centers for Disease Control and Prevention, Handwashing: Clean Hands Save Lives

2. Global Handwashing Day

3. Partnership for Food Safety Education, Fight BAC!

4. The Scrub Club. A fun, interactive, and educational Website that teaches children how to wash their hands properly. The site contains interactive games, educational music, downloadable activities for kids, educational materials for teachers, and program information for parents.

5. Healthy Schools, Healthy People, It’s a SNAP! (School Network for Absenteeism Prevention) program is a joint initiative of the CDC and the American Cleaning Institute. This program seeks to improve hand hygiene habits to help prevent the spread of infectious diseases and reduce related absenteeism. This grassroots, education-based effort can help improve health by making hand cleaning an integral part of the school day. Without proper hand cleaning, a single infection can quickly spread among students, teachers, family, and friends.

   

Our Hanukkah Celebration Music, Symbolic Foods and Art

Traditional Hanukkah Foods

Hanukkah, also known as the Festival of Lights, is a Jewish festival celebrated with various traditional foods. While not all these foods have explicit symbolic meanings, some are tied to the holiday's themes of oil, victory, and the miracle of the Temple. Here are traditional Hanukkah foods and their connections:

1. Potato Latkes

These fried potato pancakes are the best-known Hanukkah food. The oil used to fry them commemorates the oil in the temple lamps. Made of shredded potatoes and onions, like hash browns, they are traditionally topped with applesauce and served as a side dish.

2. Kugel

Kugel is a sweet casserole originating in Central Europe, made using egg noodles baked with sugar, eggs, and sour cream. Raisins and spices such as cinnamon and nutmeg can be added. It’s a rich dessert that tops many people’s favorite Hanukkah foods and provides the flavor of many beloved holiday memories.

3. Brisket

A slow-cooked beef dish that is a hearty and flavorful centerpiece for Hanukkah meals.

4. Rugelach

Rolled pastries with sweet ingredients like dried fruit, nuts, or chocolate represent the holiday's sweetness.

5. Sufganiyot

Jelly-filled donuts topped with powdered sugar. They are fried and commemorate the importance of oil in the Hanukkah celebration. The filling can be flavored in several ways; though fruit jelly is standard, sweet custard can be substituted if preferred.

6. Matzo Ball Soup

A traditional Jewish soup featuring matzo balls, symbolizing comfort and sustenance.

7. Applesauce

Often served as an accompaniment to latkes, providing a sweet contrast to the savory pancakes.

8. Gelt (Chocolate Coins)

In the dreidel game, the gelt symbolizes the coins distributed to children during Hanukkah.

In 17 century Europe, it became customary for parents to donate small sums of money to their children to their teachers. The students learned how to give charity in light of commemorating the events of Hanukkah. In the 20th century, an American confectionary manufacturer came up with the idea of making Hanukkah “Gelt” from chocolate. They made the first chocolate-wrapped coins specifically for Hanukkah. The Hanukkah gelt symbolizes the tradition of giving charity to commemorate the Miracle of Light. 

9. Cheese Platter

Judith, a Jewish heroine associated with Hanukkah, fed cheese to an Assyrian general, making him thirsty for wine, which she gave him until he fell asleep.

Our Favorite Hanukkah Songs

Telly from Sesame Street shows 
us how to play the Dreidel Game.

The Edible Hanukkah Menorah

The Hanukkiah, also known as the Hanukkah “menorah,” is a candelabra designated specifically for the Hanukkah candles. The Hanukkah lamp contains room for nine candles — one for each night, plus the shammash or helper candle.

Menorah is the Hebrew word for a lamp. Lighting the candles is Hanukkah’s most central ritual. One candle is added on each night of the eight-night holiday until it is ablaze with light on the eighth evening.

Hanukkah menorahs come in a wide variety of shapes and sizes. The eight candles should be the same height and at the same level, but the shammash is often placed higher or set off to the side.

Fruit and Vegetable Menorah

A fun project and a healthy snack for all. 
I used the following ingredients (but you can use your favorite fruits and vegetables):
1/2 cucumber
1/2 yellow squash, diced
1/2 zucchini diced
4 red seedless grapes
1/2 cup watermelon, diced
1/4 cup raspberries

1/4 cup cantaloupe, cubed
1/4 cup blueberries
4 strawberries, chopped
9 golden raisins

December 6, National Gazpacho Day Gazpacho with Feta Cheese and Tabouli Salad

Gazpacho with Feta Cheese and Tabouli Salad

Serves 8

Ingredients 
2-1/2 cups peeled and diced (1/4 inch) hothouse cucumber 
2-1/2 cups diced red and green bell pepper 
2-1/2 cups diced ripe tomato 
1/2 cup diced red and white onion 
2 cups tomato juice, low sodium 
1/4 cup red-wine vinegar 
2 Tbsp extra-virgin olive oil 
1 dash Tabasco sauce
Garnish
4 Tbsp Feta Cheese
1/2 cup Tabouli Salad
 
Directions 
1. Place all of the vegetables in a large bowl. Add the tomato juice, vinegar, oil, and Tabasco. Toss.
2. Transfer half of the mixture to a blender or food processor and pulse on and off until coarsely puree. 

3. Return puree mixture to the bowl and stir to combine. Refrigerate for 5 to 6 hours before serving.
4. Combine Feta cheese and Tabouli Salad.
5. Top Gazpacho with 1-1/2 Tablespoon of Feta Cheese and Tabouli Salad

Nutrition Information

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 at recipenews@gmail.com