Santa's List of Healthy Resources for Children and Families

Santa's List of Healthy Resources  for Children and Families
President's Council on Fitness, Sports & Nutrition (PCFSN). PCFSN engages, educates, and empowers all Americans to adopt a healthy lifestyle that includes regular physical activity and good nutrition. Since 1956, the Council has created and promoted programs and initiatives that motivate people of all ages, backgrounds, and abilities to be active and eat healthy.
	Choose MyPlate.  The website features practical information and tips to help Americans build healthier diets.
	Kids Eat Right is your source for scientifically-based health and nutrition information you can trust to help your child grow healthy. As a parent or caretaker, you need reliable resources, and you can find them here, backed by the expertise of nutrition professionals.
	Academy of Nutrition and Dietetics is your source for trustworthy, science-based food and nutrition information. The world's largest organization of food and nutrition professionals, AND is committed to improving the nation's health and advancing the profession of dietetics through research, education, and advocacy.
	When you donate to Feeding America, you are doing more than helping provide meals. You are sending hope and joy to hard-working families struggling with the difficult decision of whether to pay the bills or pay for groceries.
	Action for Healthy Kids believes there are ways to reduce and prevent childhood obesity and undernourishment. Learn how Action for Healthy Kids works with schools, families, and communities to help our kids learn to be healthier and ready to learn.
	Healthy Children  The American Academy of Pediatrics (AAP) and its member pediatricians dedicate their efforts and resources to the health, safety, and well-being of infants, children, adolescents, and young adults. Healthy Children - Nutrition; Food Allergies in Children
	Team Nutrition: Eat Smart. Play Hard.™ Materials. A campaign launched by USDA's Food and Nutrition Service (FNS) to encourage and teach children, parents, and caregivers to eat healthy and be physically active every day. Eat Smart. Play Hard.™ is about making America's children healthier. It's about practical suggestions that will help you motivate children and their caregivers to eat healthy and be active. Eat Smart. Play Hard.™ Campaign messages and materials are fun for children and informative for caregivers. Building Blocks for Fun and Healthy Meals; Fact Sheets For Healthier School Meals
	We Can. The We Can! GO, SLOW, and WHOA Foods fact sheets (pdf) can be posted on the refrigerator or used when grocery shopping. The We Can! Parent Tips - Snack (pdf) 100 Calories or Less tip sheet can help consumers choose vegetables, whole grains, and fat-free or low-fat (1 percent) milk for healthier snacks.
	Fruits and Veggies More Matters
	National Dairy Council® (NDC);  Child Nutrition; Fuel Up sponsored by National Dairy Council and the National Football League, in collaboration with the United States Department of Agriculture (USDA). Fuel Up is an in-school program that encourages the availability and consumption of nutrient-rich foods, along with at least 60 minutes of daily physical activity.
	The National School Lunch Program (NSLP) is a federally-assisted meal program in public and nonprofit private schools and residential childcare institutions. It provides children nutritionally balanced, low-cost, or free lunches each school day. The program was established under the National School Lunch Act, signed by President Harry Truman in 1946.
	The School Breakfast Program (SBP) provides cash assistance to States to operate nonprofit breakfast programs in schools and residential childcare institutions. The program is administered at the Federal level by FNS. State education agencies administer the SBP at the State level, and local school food authorities operate it in schools.

December 23, National Pfeffernüsse Day, a Traditional Christmas Cookie (modified)

Pfeffernüsse is a fluffy cookie with ground nuts and spices, popular as a Christmas treat in Germany, Denmark, and The Netherlands.

German Spice Cookies (Pfeffernüsse)

modified from Saveur

Yields: 3-1/2 dozen

Ingredients

1/2 cup honey

1/3 cup unsulfured molasses

2 tbsp. unsalted butter

2 large eggs, at room temperature

2 cups whole wheat pastry flour

1/4 cup candied lemon peel, finely chopped

1/3 cup almonds, finely ground

3/4 tsp. freshly ground cinnamon

3/4 tsp. freshly ground black pepper (optional)

3/4 tsp. freshly ground cloves

3/4 tsp. freshly ground cardamom

1/2 tsp. baking powder

2 tbsp. vegetable oil

1 cup confectioners' sugar, sifted

1 tbsp. light rum

Directions

1. Put honey, molasses, and butter into a small pot and cook over medium-low heat, stirring constantly, until hot, about 2 minutes. Remove from heat and let cool. Add eggs and whisk to combine.
2. Combine flour, half the lemon peel, almonds, cinnamon, pepper, cloves, cardamom, and baking powder into a large bowl. Add honey mixture and beat with a wooden spoon until mixed. Form into a dough. Cover the surface of the dough with plastic wrap and refrigerate for 8 hours.
3. Preheat oven to 350°F.
4. Line 2 baking sheets with parchment paper and set aside.
5. Lightly oil your hands with some of the oil. Form dough into 42 balls, each about 3/4" wide (the dough will be very sticky, so keep your hands lightly oiled while working).
6. Divide dough balls between baking sheets, keeping them spaced 1" apart. Bake until slightly cracked on top and firm to the touch, about 15 minutes.
7. Transfer cookies to a wire rack and let cool slightly.
8. whisk together confectioners' sugar, rum, and 5 tsp. Hot water to make a smooth glaze. While the cookies are still warm, use a pastry brush to coat each one with a layer of glaze.
9. Set cookies aside to let them cool completely. Eat right away or store in an airtight container, layered between sheets of waxed paper, for up to one week.

Nutritional Information

Ensure accurate 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 

Whole Grain Date Nut Bread

Whole Grain Date Walnut Bread

Serves 12

Ingredients
1 cup chopped dates
1 cup boiling water
1 egg
3 tablespoons canola oil
1/2 cup granulated sugar
1 teaspoon vanilla
1 1/2 cups whole wheat pastry flour
1/2 cup oat flour
2 tablespoons ground flax
2 teaspoons baking powder
½ teaspoon baking soda
1/4 teaspoon salt
1/2 teaspoon cinnamon
1 cup chopped walnuts or your favorite chopped nuts

Directions
1. Heat the oven to 350 degrees.
2. Combine the dates and boiling water in a small bowl and let stand for 20 minutes.
3. In a medium bowl, briskly whisk the egg, oil, sugar, and vanilla together.
4. Combine the flour, flax, baking powder, soda, salt, and cinnamon in a large bowl.
5. Mix the dates with their liquid and egg mixture. Fold in the walnuts.
6. Pour mixture into a lightly oiled 9 x 5-inch loaf pan and bake for 50-55 minutes until a toothpick inserted in the center comes clean. Let cool thoroughly before slicing.

Nutritional Information

Ensure accurate nutritional analysis for your recipes utilizing an extensive research database and over 25 years of experience. A valuable 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, LN at recipenews@gmail.com 

National Sangria Day - Winter Sangria

Winter Sangria

Yield: 10 servings (serving size: about 2/3 cup)

Ingredients

1 cup fresh satsuma orange juice (about 4 satsumas)
1 cup satsuma orange sections (about 2 satsumas)
1/3 cup Triple Sec (orange-flavored liqueur)
1/4 cup sugar 2 whole cloves
1 cinnamon stick
1 lemon, cut into 8 wedges
1 lime, cut into 8 wedges

1 (750-milliliter) bottle fruity red wine

Directions

1. Combine all ingredients in a pitcher, stirring until sugar dissolves.
2. Cover and refrigerate 4 hours or overnight.


Nutritional Information  

Calories 137 

Fat 0.1g 

Protein 0.3g 

Carbohydrate 17g 

Fiber 0.8g 

Cholesterol 0.0mg 

Iron 0.4mg 

Sodium 4mg 

Calcium 20mg

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

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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