National Fettuccine Alfredo Day

Fettuccine Alfredo

2 servings

Ingredients

¾ cup vegetable broth (see Tips for Two)
4 large cloves garlic, peeled
4 ounces of whole-wheat fettuccine
2 teaspoons cornstarch, mixed with 1 tablespoon water
2 tablespoons reduced-fat sour cream
⅛ teaspoon freshly ground pepper, or to taste
¾ cup freshly grated Parmesan cheese, divided
1 tablespoon chopped fresh parsley

Directions

1. Bring a large saucepan of water to a boil. Combine broth and garlic cloves in a small saucepan; boil over high heat. Cover, reduce heat to a simmer, and cook until the garlic cloves are soft, about 15 minutes.
2. After the garlic has simmered for about 10 minutes, cook fettuccine in the boiling water, often stirring, for 8 minutes. Cook until the fettuccine is just tender, about 1 minute more.
3. Meanwhile, transfer the garlic and broth to a blender. Process until the mixture is smooth, about 1 minute. (Use caution when blending hot liquids; see Tip.) Return the mixture to the pot and simmer over medium-high heat. Add cornstarch mixture; whisk it until slightly thickened, about 15 seconds. Remove from the heat and whisk in sour cream and pepper. Return the pot to very low heat to keep the sauce warm. (Do not boil.)
4. Drain the pasta and place in a large bowl. Add the sauce and ½ cup Parmesan; toss to coat well. Sprinkle with parsley and serve immediately, passing the remaining ¼ cup Parmesan separately.

Tips for Two: Leftover canned broth keeps up to 5 days in the refrigerator or up to 3 months in your freezer. The leftover broth in aseptic packages is kept in the refrigerator for up to 1 week. Add to soups, sauces, and stews; use for cooking rice and grains; add a little when reheating leftovers to prevent them from drying out.

Pureeing hot liquids: Hot liquids can splatter out of a blender when turned on. To avoid this, remove the center piece of the lid. Loosely cover the hole with a folded kitchen towel and turn the blender on. Better airflow will keep the contents from spewing all over the kitchen—and yourself.

Make your Recipes & Menus Stand out with Nutrient Analysis Services, Recipe modifications, &/or Menu Development.  http://dietitians-online.blogspot.com/p/nutrient-analysis-services.html  

Contact Dr. Sandra Frank recipenews@gmail.com 

February 6, National Frozen Yogurt Day

Ingredients
1/2 cup (102 g) Frozen Vanilla Greek Yogurt
Variety of Fresh Fruits. 1 Tablespoon of each: Orange, Strawberries, Blueberries, Kiwi, Raspberries, & Mango

Nutrition Information

How to Make Frozen Greek Yogurt

Nutrient Analysis Services

Ensure accurate and cost-effective nutrient analysis and food nutrition facts labels for your recipes and menus utilizing an extensive research database. A valuable service for the Recipe Blogger, Media, Cookbook Publishers, Writers, Chefs, and Recipe Websites. Your readers will enjoy and benefit from the Nutrition information and a Registered Dietitian.

For more information, visit Dietitians-Online Nutritional Analysis Services
contact: Sandra Frank, Ed.D, RDN, FAND

recipenews@gmail.com
954-294-6300

Happy Valentine's Day with the Healthy Heart Collection

A Collection of heart-shaped and heart-healthy foods with a
special valentine messages for a heart-healthy life.

Wishing you love, laughter, health, and friendship.

World Cerebral Palsy Day - Feeding Challenges

Meet my son, Jake.

Written by Tracy S. Williams, BS, Nutrition Educator. 

Learn more about Tracy at Tracy's Plate

World Cerebral Palsy Day

Cerebral palsy (CP) is a broad term used to describe a group of chronic “palsies”- disorders that impair movement due to damage of the developing brain. CP usually develops by age 2 or 3 and is a non-progressive brain disorder, meaning the brain damage does not continue to worsen throughout life. However, the symptoms damage often changes over time- sometimes getting better and sometimes getting worse. CP is one of the most common causes of childhood disability.

About 10,000 infants are diagnosed with CP and up to 1,500 preschoolers in the U.S. are recognized as having CP each year. The United Cerebral Palsy Association estimates that more than 764,000 Americans have CP. Congenital cerebral palsy caused by a brain injury during a baby’s development in the womb is responsible in about 70% of the children who have the condition. It is present at birth, although it may not be detected for months. An additional 20% have congenital cerebral palsy due to a brain injury during the birthing process. In most cases, the cause of congenital cerebral palsy is unknown, however, some possible causes are:

An infection during pregnancy may damage a fetus’s developing nervous system. They include rubella (German measles), cytomegalovirus (a herpes-type virus), and toxoplasmosis (an infection caused by a parasite that can be carried in cat feces or inadequately cooked meat). Other undetected infections in pregnant women are being recognized as an important cause of developmental brain damage in the fetus.

· Severe jaundice in the infant. Jaundice is caused by excessive bilirubin in the blood. Normally, bilirubin is filtered out by the liver. Often, newborns’ livers need a few days to start doing this effectively, so it’s not uncommon for infants to have jaundice for a few days after birth. In most cases, light therapy clears up jaundice and there are no lasting health effects. In rare cases, severe cases of jaundice can damage brain cells.

· Rh incompatibility between mother and infant can be a cause of cerebral palsy. In this blood condition, the mother’s body produces antibodies that destroy the fetus’s blood cells. This leads to jaundice may cause brain damage in the newborn.

· The physical or metabolic trauma of birth can be a cause of cerebral palsy. This can produce brain damage in a fetus whose health has been threatened during development. Severe oxygen deprivation to the brain or significant trauma to the head during labor and delivery can be the cause of cerebral palsy.

Feeding Skills

Feeding skills have been cited as a contributing factor that can affect the life expectancy of those with CP. Managing these can positively affect the life span of an individual with cerebral palsy. When people with cerebral palsy have feeding and digestive challenges, a nutrition care program can be beneficial. Skilled registered dietitian nutritionists work with physicians to adjust diet, food intake and nutrition supplements to enhance overall health. Effective dietary therapy can be devised to meet the individual’s unique needs taking into account digestive challenges and the ability to properly chew, swallow and self-feed.

Nutrition practitioners can adjust textures and consistency of food by pureeing, chopping, and grinding foods for a smoother eating experience. Foods can be softened with broth, gravy, milk, or juices. Liquids can be thickened to improve swallowing. Self-feeding is a skill that significantly enhances the quality of life for someone with a disability, although caregivers, family or friends may still be needed. Speech therapists can teach patients, their friends, or caregivers about adaptive feeding tools that can accommodate different levels of ability. Appropriate techniques can include space between feedings, to allow for natural swallowing, or feeding smaller portions throughout the day. In the most severe cases, some people with cerebral palsy rely on a feeding tube for partial or total nutrition intake. It is important to adjust to allow sufficient time between bites and drinks for natural swallowing. Some meals should be scheduled around medication times to avoid stomach upset, curb appetites and address feelings of being tired.

If a person with cerebral palsy has trouble with asphyxiation, reflux, or pneumonia, he or she should avoid foods, such as nuts, seeds, and hard or stringy foods. Diets can be changed to provide more calories, better balance, compensate for deficiencies and enhance digestion. Vitamin, minerals, and food supplements may help with malabsorption or who tire when eating. High fiber choices can curb constipation while prune and apricot juices may provide natural laxative qualities. Some people with cerebral palsy need to control drooling and aspiration, in addition, use long-term anti-seizure medications can contribute to an increased risk of tooth decay, cavities, gum disease, and bacterial infections. Dietitians may advise substituting added sugars and carbonated drinks with fresh fruits and vegetables. Dentists will encourage proper dental hygiene like regular brushing, drinking fluorinated water and regular checkups

Many people fight stereotypes and those with disabilities are no exception. Barriers individuals with disabilities face begin with people’s attitudes that are often rooted in misinformation and misunderstandings of what it’s like to live with a disability. One misconception is that all people living with disabilities are brave and courageous, but people with disabilities just need to adapt to a currently different lifestyle. Sometimes wheelchairs are used as typical mobility devices rather than for people who are only ill or sickly. In past decades, segregating people with disabilities in separate schools and institutions reinforced the perception that people with disabilities could only interact with others who have disabilities. Any person who does not have a disability can offer assistance, but most people with disabilities prefer to take responsibility for their own care when physically possible both in the community, within all parts of society. It is okay for curious children to ask questions about disability. Discouraging curious children from asking questions teaches children that having a difference or disability is wrong or bad. Many people with a disability will not mind answering a child’s question. People with disabilities go to school, get married, have families, do laundry, grocery shop, laugh, cry, pay taxes, get angry, have prejudices, plan and dream about their future like everyone else. It is important to encourage participation from people with disabilities by providing accessible meeting and event sites. It is important for advocates to speak up when negative words or phrases are used for people with a variety of disabilities.

Cerebral palsy can affect someone who has it in a variety of ways. Some people with cerebral palsy can be impacted by having the limited verbal ability, limited cognitive ability, all four limbs affected or just their legs impacted. Some people use one cane or crutch; some people use a walker or two crutches. Some people use a manual wheelchair or motorized wheelchair. Some people may have some nutritional issues due to some difficulty feeding themselves or having digestive issues. You may have met one classmate, colleague or friend with cerebral palsy, but that does not mean even everyone is impacted in the same way by the same diagnosis. All people with disabilities deserve the same level of respect and it is important to help those with disabilities advocate against social misconceptions.

Resources
1.  CP NOW nonprofit & CP Daily Living

2. United Cerebral Palsy

National Corn Chip Day

Each portion of food equals
60 calories
Dips: Salsa (10 kcal/Tbsp) and
Fat free Ranch Dressing (15 kcal/Tbsp)

Nutritional Analysis Services

Ensure accurate and cost effective nutritional analysis and food nutrition facts labels for your recipes and menus utilizing an extensive research database. A great service for the Media, Cookbook Publishers, Writers, Chefs, Recipe Websites, and Blogs. Your readers will enjoy and benefit from the Nutrition information.

For more information, visit Dietitians-Online Nutritional Analysis Services

contact:
Sandra Frank, Ed.D, RDN, FAND
recipenews@gmail.com
954-294-6300

Origins of Seed Swapping

 

National Seed Swap Day is a special event for gardening enthusiasts, celebrated on the last Saturday of January each year. This day is dedicated to the practice of seed swapping, which is both an ancient tradition and a practical way to share and preserve diverse plant species. Here's an overview of its history and traditions:

History

Origins of Seed Swapping: The practice of exchanging seeds predates recorded history and is rooted in agricultural communities worldwide. Traditionally, farmers and gardeners would swap seeds to diversify their crops, share local varieties, and preserve heirloom species.


Modern Revival: In recent decades, there's been a resurgence in seed swapping, partly as a response to the increasing commercialization and patenting of seeds by large corporations. This modern movement emphasizes the importance of biodiversity, community, and sustainable gardening practices.


Establishment of National Seed Swap Day: National Seed Swap Day was first organized in 2006 by Washington Gardener Magazine in Washington, D.C. The idea was to create a day where gardeners could come together to exchange seeds and stories, fostering a sense of community and sharing.
Traditions and Practices

Seed Swap Events: Of course, the core tradition of National Seed Swap Day is the seed swap itself. These events can be small, local gatherings or larger, organized events. Gardeners of all levels of experience come together to exchange seeds they've saved from their own gardens.


Education and Learning: Many seed swap events also include educational components, such as workshops or talks on topics like seed-saving techniques, gardening tips, and preserving plant diversity.


Community Building: These events often serve as a meeting point for local gardening communities, encouraging networking, sharing of experiences, and building relationships among gardeners.


Promotion of Biodiversity: Seed swaps play a crucial role in promoting and preserving biodiversity. They allow rare, heirloom, or local varieties of plants to be shared and propagated, which might otherwise be lost.


Sustainability Focus: The event also emphasizes sustainable gardening practices. By exchanging seeds, gardeners reduce dependence on commercially purchased seeds, many of which are treated with chemicals or genetically modified.

Modern Relevance

In today's context, National Seed Swap Day has taken on additional significance. It's not just a day for gardeners to come together; it's a statement about the importance of preserving plant diversity, practicing sustainable gardening, and fostering community resilience. The day aligns with broader environmental and sustainability movements, highlighting the importance of maintaining our connection with nature and our role in preserving it.

This celebration resonates with people worldwide, extending beyond the United States, as the concept of seed swapping is universal in the gardening community.

Reference.

Seeds and Plants, USDA

January 27, National Chocolate Cake Day

Chocolate cake is a cake flavored with melted chocolate or cocoa powder. The history of chocolate cake goes back to 1764 when Dr. James Baker discovered how to make chocolate by grinding cocoa beans between two massive circular millstones. from Wikipedia

Double Chocolate Pound Cakes Slices, Sara Lee®

Allergen Statement:
Contains wheat, eggs, milk, and soy

Ingredients: Sugar, enriched bleached flour (wheat flour, niacin, iron, thiamin mononitrate, riboflavin, folic acid), soybean oil, eggs, water, high fructose corn syrup, milk chocolate [sugar, cocoa butter, milk, chocolate liquor, soy lecithin, vanillin (artificial flavor)], corn syrup, skim milk, cocoa processed with alkali, modified corn starch, glycerin. Contains 2% or less of each of the following: caramel color, leavening (sodium aluminum phosphate, baking soda, monocalcium phosphate), corn starch, natural and artificial flavors, natural cocoa extract, mono- and diglycerides, salt, potassium sorbate (preservative), gums (xanthan, gellan), wheat starch, soy lecithin, soy flour.

Nutrition Information

The Double Chocolate Pound Cakes Slices made by Sara Lee® is not the best choice. It has far too many artificial ingredients and additives and lacks significant nutrients.

Try EatingWell, Chocolate Decadence

Per serving: 164 calories; 6 g fat ( 3 g sat, 0 g mono ); 35 mg cholesterol; 29 g carbohydrates; 23 g added sugars; 3 g protein; 2 g fiber; 49 mg sodium; 92 mg potassium.

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.