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

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

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.

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.

9. 
   

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.

11. 
    
    

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.

History of Fruitcake

The history of fruitcake is a rich and layered tale that spans centuries and cultures. This enduring dessert has evolved over time, becoming a symbol of celebration and tradition.

Ancient Roots: Fruitcakes can trace their origins back to ancient Rome. The Romans created a mixture of barley mash, pomegranate seeds, nuts, and raisins, which served as a portable and durable food source for long journeys and military campaigns.

Middle Ages: As trade routes expanded during the Middle Ages, ingredients like sugar and candied fruits became more accessible. Fruitcakes began to take on a sweeter and more decadent form, especially in European cultures where the use of spices and preserved fruits was popular.

Colonial America: Fruitcake recipes made their way to the American colonies with early European settlers. The availability of locally grown fruits and nuts allowed for regional variations, and fruitcakes became associated with holidays and special occasions.

Victorian Era: During the 19th century, especially in Victorian England, fruitcakes gained popularity as a Christmas delicacy. The Victorians were known for their elaborate and ornate confections, and fruitcakes were often made well in advance, allowing the flavors to meld and mature.

20th Century Traditions: In the early 20th century, mass production and the availability of commercial candied fruits made fruitcakes more accessible to the general population. They became a traditional gift during the holiday season, symbolizing warmth, generosity, and good wishes.

The Great Fruitcake Controversy: Despite its popularity, fruitcake has gained a somewhat humorous and polarized reputation. Jokes about re-gifting fruitcakes and their indestructibility have become ingrained in pop culture. Yet, many still cherish the dense, moist, and fruit-laden cake as a nostalgic and beloved treat.

Modern Variations: Today, fruitcake recipes continue to evolve, with bakers experimenting with different fruits, nuts, and spirits. Some choose to soak the fruits in alcohol, such as brandy or rum, to enhance the flavor and contribute to the cake's longevity.

Cultural Significance: Fruitcakes are associated with various holidays and celebrations around the world. In the United Kingdom, they are often enjoyed during Christmas, while in the United States, they are part of the culinary landscape during the winter holidays.

Despite the jokes and controversies, the fruitcake endures as a symbol of tradition, celebration, and the joy of sharing a sweet, dense confection with loved ones. Its long and varied history reflects the diverse cultural influences that have shaped this enduring dessert over the centuries.

Everyone Loves This Fruitcake

Fruitcakes are often the subject of jokes, but not this one. This version is made with a generous serving of dried fruit and candied orange peel in a light batter. No more bad rap, just a slice of holiday joy! #Fruitcake National #Fruitcake Day 

Twas the Day After Christmas, a Dietitian's Version

Twas the Day after Christmas
by Sandra Frank, Ed.D, RD, FAND

Twas the day after Christmas, and all through the house

Nothing would fit me, not even a blouse.

The cookies I'd eaten, the eggnog I'd taste

The holiday parties had gone to my waist.

I'd remember the wonderful meals I'd prepared;

The gravies and sauces and beef nicely rare,

The wine and the pastries, the bread and the cheese

And the way I'd never said, "No thank you, please."

A Happy and Healthy New Year to you.
Remember to eat right and exercise too.

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 

 

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

Purple Basil

It’s a vibrant purple color with larger-than-normal leaves. It’s not as sweet as other basil varieties, and it has a strong clove flavor. Not recommended in cooking as it turns a black color when heated. Perfect for use in salads, pesto, or any of your other favorite ways to use fresh basil.

There are a few varieties of purple basil, but all are cultivars of the same basil plant, which is a true annual. Purple basil grows from seed and dies again all in one season, and does not return year after year. They may, however, self-seed if the flowers are left on until the seeds grow to maturity and fall from the plant. A healthy patch of self-seeding basil may return year after year almost as though it were the same plant.

Grow this basil along with tomato plants, as it encourages growth and repels pests of the tomato. Grow it in containers on the deck or near outdoor seating areas to help keep mosquitoes and stinging insects at bay. 

Store leaves, fresh or dried, for use during the time your plants no longer grow. Freeze them whole or preserve in layers of sea salt. You may also chop basil and combine with other herbs and oil to freeze in ice cube trays and save in freezer bags once frozen. This attractive purple color stands out in many dishes.

Purple Basil and Tomatoes with Mozzarella Cheese