January 26, National Peanut Brittle Day

Peanut Brittle is a type of confection consisting of flat broken pieces of hard sugar candy embedded with peanuts. 

A mixture of sugar and water is heated to the hard crack stage and to a temperature of approximately 300 °F (149 °C). Some recipes call for ingredients such as corn syrup and salt in the first step. Peanuts are mixed with the caramelized sugar. At this point spices, leavening agents, and often peanut butter or butter are added. The hot candy is poured out onto a flat surface for cooling, traditionally a granite or marble slab. The hot candy may be troweled to a uniform thickness. When the brittle cools, it is broken into pieces. -  from Wikipedia

Making Peanut Brittle

National Irish Coffee Day

Irish Coffee 

Deliciously warm, authentic Irish Coffee is made with whiskey, coffee, and heavy cream. The original Irish Coffee recipe was invented by a man named Joe Sheridan, a new restaurant owner in one of Europe’s biggest airports during the 1940s.

Ingredients
6 oz fresh-brewed, hot coffee
2 sugar cubes
1 oz whiskey
1/4 cup heavy whipped cream (for garnish)

Nutrition Profile

Exploring the Journey to a Healthy Weight - Every Step is Unique

Exploring the Journey to a Healthy Weight:

Every Step is Unique 

What does a healthy weight really mean? It's a question with no one-size-fits-all answer. Understanding your personal healthy weight is key to your well-being. The  Office of Women's Health provides top questions and answers about weight, weight gain, and weight loss, shedding light on this often misunderstood topic. 

A healthy weight is not just about the number on the scale; it's about finding a balance that supports your overall health and lifestyle. Factors like body composition, age, gender, and individual health conditions play a crucial role in determining what a healthy weight means for you. It's about feeling strong, energized, and comfortable in your own skin.

In our quest for this balance, the role of nutrition and physical activity cannot be overstated. A sustainable approach to eating and regular exercise are pillars of maintaining a healthy weight. But how do you navigate the overwhelming world of diets and workout trends? We'll break down the essentials, providing you with practical, science-backed advice to guide your choices in a later post.

But remember, your journey is your own. Consulting with healthcare professionals is crucial in setting and achieving your weight goals. Your doctor or dietitian can provide personalized guidance that aligns with your unique health needs and lifestyle preferences. It's not just about achieving a certain weight; it's about creating a healthy lifestyle that you can maintain and enjoy.

Unravel the complexities of what a healthy weight looks like, tailored just for you. It's not just about numbers on a scale; it's about your overall health and happiness. 

When I am planning to start a new food plan and exercise regime, I ask myself the following questions. By the way, my planning is constantly changing. 

1. How much food can I live on? Can I eat like this for life?
2. Planning activities are the same questions. How much time can you devote to exercise? Name activities you enjoy and include them in your day. It can be simple chair exercises in your home or walking, swimming, and weight training. What do you love?

 

Reference
Office of Women's Health, USA gov. 

There are tools developed to determine if you are at a healthy weight. However, it is not exact, and other measures may be necessary.

You can use the body mass index (BMI) to find out whether your weight is in a healthy or unhealthy range. 

BMI is a tool to estimate body fat. Find your BMI by typing your height and weight into this BMI calculator from the Centers for Disease Control and Prevention.

• Women with a BMI of 25 to 29.9 are considered overweight.
• Women with a BMI of 30 or more have obesity.

BMI gives you a good idea of how healthy your weight is. But it doesn’t tell the whole story. BMI is less accurate in some people than in others. For example, if you are very muscular, you may be healthy even if your BMI is above 25. This is because muscle weighs more than fat.

Another way to figure out if you have a healthy weight is to measure your waist circumference (the distance around your waist). Researchers and doctors have agreed that women with a waist circumference larger than 35 inches are at higher risk for many health problems caused by overweight or obesity.

National Sunday Supper Day

Isabel Laessig, a mom of four who operates the Family Foodie website, created the Sunday Supper movement. It aims at bringing families back together in the kitchen and around the dinner table. To celebrate, prepare, and eat a meal with loved ones.

In 2012, Laessig and eight other bloggers and their families celebrated the first virtual Sunday Supper. Sunday Supper Day falls on the second Sunday in January.

Family mealtime is an ageless tradition shared by people all around the world. Eating dinner together keeps the doors of communication open. It's a perfect time to show your children they are your priority. Studies have shown children who eat dinner with their families are less likely to use alcohol, tobacco, and illegal drugs and more likely to develop good eating habits.

Family Dinner

Segment from World Report, April 2009

A family study conducted by Brigham Young University quizzed more than 1500 IBM employees. The results show that families who spend time eating dinner together will encounter less conflict between family and work.

The BYU study appeared in issues of Family and Consumer Sciences Research Journal, The Wall Street Journal, U.S. News and World Report, and Slate magazine. Dr. Jacob expressed the hope for society to value dinner time and not allow things to interrupt it.

In fact, a multi-national study cited by the marriage and family therapy program at the University of Minnesota and its director reports family mealtime has a more positive influence on emotional and intellectual development in children and teens than sports or additional time in school.

Nutritious Meals for Families on a Budget

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.

Peach Melba Light

Peach Melba is a dessert of peaches and raspberry sauce with vanilla ice cream. The dish was invented in the 1890s by the French chef Auguste Escoffier at the Savoy Hotel, London, to honor the Australian soprano Nellie Melba.

Recipe.: Peach Melba

• Makes: 2 servings
• Serving Size: 1/2 cup peach slices or 2 peach halves,
  1 Tbsp jam topping, 1/2 cup reduced-fat ice cream
• 
  

Ingredients

2	tsp.	fresh lemon juice
1/4	tsp.	pure vanilla extract
1	cup	peach slices or  4 halves, canned, in juice
2	Tbsp	raspberry jam
1	cup	reduced-fat Vanilla Ice Cream

Directions

1. In a small saucepan, add the lemon juice, vanilla, and canned peaches with juice. Reduce the heat to low and simmer for about 5 minutes.
2.  Remove the saucepan from the heat, and allow the peach halves to cool for 30 minutes.
3. Using a slotted spoon, place the peach halves in dessert dishes. Cut into slices, if desired. 
4. Heat the jam in a microwave-safe container for 15 seconds until melted.
5. Top the peach slices with scoops of ice cream, and drizzle with the jam. Garnish with fresh raspberries.

In 1892, Nellie Melba was performing in Wagner's opera Lohengrin at Covent Garden. The Duke of Orléans gave a dinner party to celebrate her triumph. For the occasion, Escoffier created a new dessert, and to display it, he used an ice sculpture of a swan, which is featured in the opera. The swan carried peaches which rested on a bed of vanilla ice cream and which were topped with spun sugar. 

In 1900, Escoffier created a new version of the dessert. For the occasion of the opening of the Carlton Hotel, where he was head chef, Escoffier omitted the ice swan and topped the peaches with raspberry purée. Other versions of this dessert use pears, apricots, or strawberries instead of peaches and/or use raspberry sauce or melted red currant jelly instead of raspberry purée.

Resources.
1. Wikipedia. Peach Melba

2. Food Network. Peach Melba, Recipe courtesy of Nigella Lawson

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 

Keto Essentials: Navigating the High-Fat, Low-Carb Lifestyle

Description of the Keto Diet.
The ketogenic diet, commonly known as the keto diet, is a high-fat, low-carbohydrate eating plan that aims to put the body into a state of ketosis. In ketosis, the body burns fat for fuel instead of carbohydrates, potentially leading to weight loss. This diet emphasizes consuming a significant amount of fat, a moderate amount of protein, and very few carbs.

Foods to Include.
Fats and Oils. Natural sources like butter, olive oil, coconut oil, and avocado oil are preferred. Fatty cuts of meat and lard are also good sources.

Proteins: Focus on meat, poultry, fish, and eggs. Grass-fed and organic sources are recommended.

Low-Carb Vegetables: Leafy greens like spinach, kale, broccoli, cauliflower, and zucchini.

Dairy: High-fat dairy products like cheese, cream, and sour cream are allowed.

Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds.

Berries: Small servings of low-glycemic berries like raspberries and blackberries.

Beverages: Water, coffee, and tea without sugar. Bone broth is also recommended.

Foods to Avoid.
Sugary Foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.

Grains and Starches: Wheat-based products, rice, pasta, cereal, etc.

Fruit: All fruit, except small portions of berries.
Beans and Legumes: Peas, kidney beans, lentils, chickpeas, etc.

Root Vegetables and Tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.

Low-Fat or Diet Products: These are often high in carbs and sugar.

Some Condiments and Sauces: Those containing sugar and unhealthy fat.

Alcohol: Due to its carb content, most alcoholic drinks can throw you out of ketosis.

The keto diet focuses on high-fat, moderate-protein, and low-carbohydrate foods, pushing the body into a state of ketosis to burn fat for energy. Understanding what foods to include and avoid is crucial for maintaining this diet effectively.

Potential Risks
There are potential risks and side effects associated with the ketogenic diet, especially if it is followed for an extended period or without proper guidance. Here are some of the key concerns:

Nutrient Deficiencies: Because the keto diet restricts many fruits, vegetables, and grains, it can lead to deficiencies in essential nutrients, including certain vitamins, minerals, and fiber.


Keto Flu: In the initial stages of the diet, some people experience the "keto flu," symptoms of which may include headache, fatigue, dizziness, nausea, and irritability. These symptoms are typically temporary.


Liver and Kidney Stress: The diet's high-fat content can put extra strain on the liver, and the increased protein intake can be challenging for the kidneys, especially in individuals with pre-existing liver or kidney conditions.


Heart Health Concerns: The emphasis on high-fat foods, especially if they include a lot of saturated fats, can potentially raise cholesterol levels, which might increase the risk of heart disease in some people.


Bone Health: There is some evidence suggesting that the diet might affect bone health negatively, potentially due to reduced intake of certain minerals and changes in acid-base balance.


Gastrointestinal Issues: The lack of fiber can lead to constipation and other digestive issues.


Risk of Hypoglycemia for Diabetics: Diabetics on insulin or other blood glucose-lowering medications may have an increased risk of hypoglycemia.


Potential for Unhealthy Eating Habits: There's a risk that individuals might focus on high-fat foods without considering the nutritional quality of their diet as a whole.


Difficulties in Sustaining the Diet: Due to its restrictive nature, some people might find it hard to adhere to the keto diet over the long term, which can lead to yo-yo dieting.

It's important to note that individual responses to the keto diet can vary widely. People with existing health conditions, pregnant or breastfeeding women, and individuals taking certain medications should consult healthcare professionals before starting the diet. It's crucial to approach the keto diet with a focus on whole, nutrient-dense foods to mitigate some of these risks.

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.

History of Plate Size

The history of plate sizes and their evolution reflects changes in dining habits, economic conditions, and cultural trends over time. The size of a dinner plate has gradually increased, influenced by various factors, including the rise in food portions and changes in tableware fashion.

1. Early History: In the 1960s, plates were often smaller, about 8.5 inches in diameter. Food was frequently served on communal platters or bread trenchers. The concept of individual plates as we know them today became more common in the 1980s.

2. 
   

3. 
   

4. 8.5-inch Plates: Historically, plates around this size were more common, especially in the early to mid-20th century. These smaller plates were reflective of the portion sizes and dining styles of the time. The idea was to serve modest portions, reflecting a more conservative approach to food consumption.

5. 
   

6. 10-inch Plates: Over time, as wealth and the availability of a wider variety of foods increased, plate sizes also began to grow. By the later part of the 20th century, 10-inch plates became more standard for dinner plates. This size allowed for larger portions and more elaborate plating styles.

7. 
   

8. 11 and 12-inch Plates: In recent decades, there has been a noticeable trend towards even larger plates. This shift correlates with the increase in portion sizes observed in many parts of the world, particularly in Western countries. Larger plates can accommodate more food and have become popular in both restaurants and homes. They also provide chefs with a larger canvas for artistic and elaborate food presentation.

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10. Cultural and Health Implications: The increase in plate size has been linked to the rise in obesity and overeating. Larger plates can make portions appear smaller, potentially leading to overeating. This has led to a growing awareness and a push in some circles to return to smaller plates as a way to control portion sizes.

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12. Modern Variability: Today, there is a wide range of plate sizes available, catering to different dining needs and preferences. From smaller plates for controlled portions and tasting menus to larger plates for family-style servings, the size of the plate can significantly influence dining experiences and eating habits.

The evolution of plate sizes is a fascinating reflection of changing lifestyles, economic conditions, and dietary trends over the centuries.

Dragon Fruit – From Farm to Table

What is Dragon Fruit?

Dragon fruit, also known as Pitahaya refers to the fruit of the genus Hylocereus cactus. The dragon fruit is cultivated in Southeast Asia, Florida, the Caribbean, Australia, and throughout tropical and subtropical regions of the world.

Dragon fruit comes in four varieties:
* Pink-skinned with white flesh and tiny black seeds
* Pink-skinned with red flesh and tiny black seeds
* Pink-skinned with purple/pink flesh and tiny black seeds
* Yellow-skinned with white flesh and tiny black seeds

The red and purple colors of Hylocereus fruits are due to betacyanins, a family of pigments that includes betanin, the same substance that gives beets, Swiss chard, and amaranth their red color.

The Dragon fruit's texture is similar to kiwifruit because of its black, crunchy seeds. Dragon fruit is used to flavor and color juices and alcoholic beverages. The flowers can be eaten or steeped as tea.

Nutrient Profile

Dragon fruit is loaded with fiber making it a good choice when managing your weight (fiber fills you up) as well as aiding in digestion as it promotes a healthy gut. One of the few fruits that contain iron, dragon fruit can help to raise iron levels—and when in combination with vitamin C, it increases the absorption rate of iron. 

The fruit contains several antioxidants (betalains, hydroxycinnamates, and flavonoids). The seed oil contains fatty acids, linoleic acid, and linolenic acid.

How to Select, Prepare and Serve Dragon Fruit

Dragon fruit is usually eaten raw, whether served cut up, blended, or frozen. You can choose to grill it on skewers along with other fruits.

1. Select a ripe fruit with bright red, evenly colored skin that gives slightly when squeezed.
2. Place the dragon fruit on a cutting board or another clean surface.
3. Use a sharp knife and cut down the middle. The fruit it then separated into two sections.
4. Removing the flesh. The skin is not edible. Run a spoon around the circumference of each section to separate the flesh from the skin. Using a spoon, lift the flesh out of the skin and place it on the cutting board.
5. Reserve the skin for serving (optional)
6. Check the flesh for any residual pink skin. If there is any skin, cut it off.
7. The dragon fruit is ready to be sliced, diced, or eaten right out of the fruit.

Storage

Ripe dragon fruit can sit on the counter for a few days. To store longer place the fruit in a sealed plastic bag and store it in the refrigerator.

Don't cut the dragon fruit until ready to eat it. Once cut, it needs to be refrigerated in a tightly sealed container. It can stay fresh for a day, possibly a little longer, depending on how ripe it is. Once the flesh begins to turn brown and get mushy, it's time to throw it out.

For the Home Growers
The Green Thumb Planet has prepared an easy to follow description on How to Grow Dragon Fruit Indoors

The dragon fruit flowers bloom only at night and for a few hours. The plants can flower between three to six times in a year depending on growing conditions. About 30 to 50 days after flowering, the dragon fruit will sit on the cactus and can sometimes have 5 to 6 cycles of harvests per year. Hylocereus has adjusted to living in a dry tropical climate with a moderate amount of rain.

Dragon Fruit Recipes

Dragon Fruit Salad

Servings: 4 servings

Ingredients

1 cup Fresh pineapple cubed

1 cup Fresh orange cubed

½ cup Fresh mango cubed

½ cup Blueberries

½ cup Dragon Fruit cubed (use 2 dragon fruits and reserve skin for serving)

½ cup Kiwi sliced

½ cup Raspberry vinaigrette dressing

1 Tbsp Lime juice

1 Star Fruit sliced, for garnish

Directions
1. When preparing the dragon fruit reserve the skin for serving.

2. Cut up pineapple, orange, mango, dragon fruit, and kiwi. Place in a bowl. Add blueberries.

3. Add raspberry vinaigrette dressings.

4. Mix gently, adding fresh lime juice.
5. Place the fruit mixture in the dragon fruit skin.

6. Adding slices of star fruit as a garnish.

Exotic Skewer

 Cut up your favorite fruits and place them on a skewer. Eat fresh or grill.

Directions

1. Cut the fruit into desired shapes.

2. Thread the fruit through the skewers alternating the fruit.
3.  Grilling: Double skewer so the fruit does not fall off. Place on a lightly oiled grill to prevent sticking and cook for 2 minutes or refrigerate until thoroughly chilled. Serve hot or cold.

References.
1. What Is Dragon Fruit? Spruce Eats

2. What Is Dragon Fruit And Does It Have Health Benefits? by Franziska Spritzler, RDN, CDE, Healthline 

3. Pitaya, Wikipedia 

4. How to Grow Dragon Fruit Indoors,  The Green Thumb Planet