Tomato Tales: From Garden to Table

Tomato Tales: From Garden to Table

Florida Tomatoes - So Delicious

Ten Health Benefits of Tomatoes
1. Tomatoes are the most concentrated food source of lycopene. Lycopene is an antioxidant that may play a role in preventing and treating some cancers, such as colon, prostate, breast, lung, and pancreatic cancers.

2. Tomatoes are low in calories. One medium-sized tomato (about five ounces) has 25 calories, making it a great snack in a weight control program.

3. Tomatoes are high in Vitamin C. One cup tomato provides about 78 percent of the daily value (DV)1. Consuming foods rich in vitamin C helps the body resist infection and heal wounds.

4. Tomatoes are a good source of fiber. One cup of diced tomatoes provides 7.9 percent of the DV for fiber. Studies show fiber may lower high blood cholesterol levels, aid in maintaining stable blood sugar levels and help an individual feel full longer.

5. One cup of tomatoes contains 22.4 percent of the DV for vitamin A. Vitamin A plays an important role in vision and night blindness.

6. Tomatoes are a good source of potassium (11.4% DV per one cup). Research indicates diets high in potassium can reduce the risk of heart disease and hypertension.

7. Tomatoes enhance the flavor and color of meals, making food more appealing.

8. Tomatoes contain chromium, a mineral associated with helping people with diabetes control their blood sugar levels.

9. Vitamin B2, also known as riboflavin, is found in tomatoes. One cup of tomatoes provides 5.1 percent of the DV for riboflavin. Studies on riboflavin show that it may prevent migraines.

10. Tomatoes are a source of folate (6.8% DV per one cup). Folate has been shown to reduce the risk of stroke, heart disease, and neurological defects in the fetus.

11. The Daily Value (DV) of foods comes from the Reference Daily Intake or Recommended Daily Intake (RDI). DV provides a frame of reference for evaluating the nutrients consumed.

Tomato Wellness – Snacks

Are you looking for some ideas of affordable, healthy snacks, that you can make out of products you already have in your cupboard? Corinne Dobbas, MS, RD stops in to show us some great easy treats that will keep your body nourished and provide you some great disease-fighting dishes that everyone will enjoy!

Growing Tomatoes


Recipes

Yellow Squash with Tomatoes 

John Denver sings about "Homegrown Tomatoes"
and includes suggestions on
How do you use them in your favorite recipes?

Tomato Food Photography

Mini Pizza with Spinach, Diced Tomato, Onions,
Butternut Squash, Blue Cheese, Oregano, Scallions

From Our Garden

 Gazpacho

Tabouli Salad with Grape Tomatoes and String Beans.
Canon EOS T3i; f/5.6; expt 1/25 sec; ISO 3200;
focal length 47 mm; artificial light;
78 calories/servings

Resources
Florida Tomatoes

Hostess Twinkie Day

Hostess Twinkie Day

Twinkies were invented in Schiller Park, Illinois on April 6, 1930, by James Alexander Dewar, a baker for the Continental Baking Company.

Charlie the Tuna Day

Charlie the Tuna Day

Charlie the Tuna is the cartoon mascot and spokes-tuna for the StarKist brand. He was created in 1961 by Tom Rogers. 

Recipe: Tuna Wrap with tri-color peppers, green onions, spinach, and light mayonnaise (can substitute with your favorite mustard). Tied with chives. Serve on side zucchini, orange sections, and blueberries.

1983 Classic Star-Kist Charlie the Tuna Commercial

National Caramel Popcorn Day

National Caramel Popcorn Day

Caramel corn or caramel popcorn is a confection made of popcorn coated with a sugar or molasses based caramel candy shell. Typically a sugar solution or syrup is made and heated until it browns and becomes thick, producing a caramelized candy syrup.

How to make Caramel Popcorn

In The Kitchen With Kate

 

Deep Dish Pizza Day

 National Deep Dish Pizza Day

The primary difference between deep-dish pizza and most other forms of pizza is that, as the name suggests, the crust is very deep, creating a very thick pizza that resembles a pie more than a flatbread. Although the entire pizza is very thick, in traditional Chicago-style deep-dish pizzas, the crust is thin to medium.

Deep-dish pizza is baked in a round, steel pan that is more similar to a cake or pie pan than a typical pizza pan. The pan is oiled to allow easy removal and create a fried effect on the outside of the crust. In addition to ordinary wheat flour, the pizza dough may contain cornmeal, semolina, or food coloring, giving the crust a distinctly yellowish tone. The dough is pressed up onto the sides of the pan, forming a bowl for a very thick layer of toppings.

Resource. Wikipedia, Deep-dish pizza

Nutrition History: April 4, 1932 Vitamin C First Isolated Foods Rich in Vitamin C

On April 4, 1932, Vitamin C was first isolated by CC King at the University of Pittsburgh.

Food Sources. Vitamin C is abundant in many fruits and vegetables.

Health Benefits of Vitamin C
Numerous studies have been conducted on the health benefits of vitamin C, with many conflicting results. Vitamin C cannot prevent the common cold but may help reduce complications. It also helps in wound healing, aids in the absorption of iron, and promotes a healthy immune system.

Ways to Increase Vitamin C Intake:
•Add bell peppers, broccoli, collard greens, and tomatoes to pasta, rice, soup, or salad.
•Snack on strawberries, kiwi, oranges, or papaya.
•Add cabbage leaves and tomato slices to a sandwich.

Orange Sections with Blueberries

Carrot Chronicles

International Carrot Day

Carrots

Carrots are root vegetables, usually orange in color, though purple, red, white, and yellow varieties are available. When fresh, they have a crisp texture. Carrots add sweetness and color to stews, soups, stir-fries, slaws, and cakes, and they are also an excellent source of Vitamin A and 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.

Recipe: Carrot Ginger Bisque

Yield: 6 servings
Serving Size: about 1 cup

Ingredients
2 cup Vegetable Broth, low-sodium
1.5 cups 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. To lower the sodium content of the cashew carrot ginger bisque, I used a low-sodium vegetable broth. To increase the fiber content, I garnished the recipe with white beans, diced carrots, and dried cranberries.

Nutrition Information

Growing Carrots: Red, Yellow, Purple & Orange

Selection.
Carrots should be firm, smooth, crisp, fresh, deep in color, and free of cuts.

Storage.
Remove tops of the carrots. Store in the refrigerator for up to two weeks in a plastic bag.

Serving Ideas.
1. Add shredded raw carrots to salads.
2. Add carrots to soup or puree carrots to make carrot soup.
3. Combine cooked carrots with dried fruit
4. Snack with a low-fat dip or plain.

Resources
1. Fruits & Veggies More Matters: Carrots


Ensure accurate nutritional analysis for your recipes utilizing an extensive research database and over 35 years of experience. A great service for the 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 

International Children's Book Day for Foodies

International Children's Book Day is A day to inspire children to pick up a book and read. 

For the Health Foodie

Good Enough to Eat: A Kid's Guide to Food and Nutrition
by Lizzy Rockwell  

Healthy Foods around the World
by Beth Bence Reinke, RDN  

National Geographic Kids Cookbook:
A Year-Round Fun FoodAdventure
by Barton Seave  

Kid Chef Junior: My First Kids Cookbook

by Anjali Shah  

Oh, The Things You Can Do That Are
Good for You: AllAbout Staying Healthy
by Tish Rabe  

National Peanut Butter and Jelly Day

Ingredients
2 slices Whole Wheat Raisin Cinnamon Bread
1 Tbsp Jelly, favorite
2 Tbsp Low Sodium Crunchy Peanut Butter 

World Autism Awareness Day A Look at Nutrition and Autism

Autism is a lifelong developmental disability that manifests itself usually during the first three years of life. The rate of autism in all regions of the world is high, and it has a tremendous impact on children, their families, communities, and societies.

The Center for Disease Control reported the number of U.S. children with autism has surged to one in 68; this is a 30 percent increase since the agency estimated just two years ago that one child in 88 suffered from the disorder.

World Autism Awareness Day

We are dealing with a national emergency that is in need of a national strategy. At 1 in 68, we now have over 1 million children directly affected by autism.  

Throughout its history, the United Nations family has promoted the rights and well-being of the disabled, including children with developmental disabilities. In 2008, the Convention on the Rights of Persons with Disabilities entered into force, reaffirming the fundamental principle of universal human rights for all.

The United Nations General Assembly unanimously declared April 2nd as World Autism Awareness Day to highlight the need to help improve the lives of children and adults who suffer from the disorder so they can lead full and meaningful lives. The United Nations officials highlighted the contributions to humanity by people with autism, noting that shunning them is a “violation of human rights” and a “waste of human potential.”

Nutrition and Autism

For decades nutrition and diet therapies have been used to treat people with autism, yet no single protocol has emerged. The development of individualized nutritional assessment and a plan of care is crucial in meeting the needs of people with autism.

Research has shown nutritional deficiencies can impair learning, growth, and development in all children. Children with autism have nutrition problems and gastrointestinal issues more often than other children. These problems can present developmental challenges.

Judy Converse, MPH, RD, LD, is a registered dietitian and the founder of Nutrition Care for Children, LLC (NCPA). She specializes in autism diets, special diets, biomedical interventions for autism, nutrition-focused strategies for babies and kids that help them learn, grow, and thrive.

Judy provides nutrition services for children ages 0-21, and works with non-profits, federal programs, and nutrition companies to provide education, training, and support on how nutrition and diets work for children with special needs.

The goal of NCPA is to assess nutritional status and develop a plan of care to "restore adequate and appropriate sources for calories, proteins, fats, and carbohydrates and correct essential mineral deficits. This can accommodate users of a variety of special diets."

For families affected by autism, gluten is one of the first items to be evaluated. Gluten sensitivity can have devastating effects on learning, growth, and behavior. Many studies have shown improvement in these factors when a gluten-free diet is followed.

To learn more about the work of Judy Converse, MPH, RD, LD follow her online at:
Twitter. @NutrCareAutism
Facebook. Nutrition Care for Children

National Autism Awareness Month

The Autism Society, the nation’s leading grassroots autism organization, exists to improve the lives of all affected by autism. They do this by increasing public awareness about the day-to-day issues faced by people on the spectrum, advocating for appropriate services for individuals across the lifespan, and providing the latest information regarding treatment, education, research, and advocacy.

Founded in 1965 by Dr. Bernard Rimland, Dr. Ruth Sullivan, and many other parents of children with autism. The Autism Society is the leading source of reliable information about autism. The Autism Society's Advisory Panel is comprised solely of individuals with autism. They help Autism Society staff create programs and services that will advocate for the rights of all people with autism to live fulfilling, interdependent lives.

National Public Health Week

About National Public Health Week (NPHW) 

The first full week of April was declared National Public Health Week in 1995. The goal is to recognize the contributions of public health and highlight issues that are important to improving our nation.
  
The American Public Health Association (APHA) serves as the organizer of NPHW and develops a national campaign to educate the public, policymakers, and practitioners about issues related to each year's theme. APHA creates new NPHW materials each year that can be used during and after NPHW to raise awareness about public health and prevention.

Power Your Heart with Lean Protein

Power Your Heart with Lean Protein

What foods are in the Protein Food Group?

The following foods are considered part of the Protein Foods Group: meat, poultry, seafood, beans and peas, eggs, tofu, processed soy products, nuts, and seeds. Beans and peas are also part of the Vegetable Group. 

Select a variety of protein foods to improve nutrient intake and health benefits, including at least 8 ounces of cooked seafood per week. Young children need less, depending on their age and calorie needs. Meat and poultry choices should be lean or low-fat. The advice to consume seafood does not apply to vegetarians. Vegetarian options in the Protein Foods Group include beans and peas, processed soy products, and nuts and seeds.

How much food from the Protein Foods Group is needed daily?

The amount of food from the Protein Foods Group you need to eat depends on age, sex, and level of physical activity. Most Americans eat enough food from this group but need to make leaner and more varied selections of these foods. 

What counts as an ounce equivalent in the Protein Foods Group?

In general, 1 ounce of meat, poultry or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered as 1 ounce-equivalent from the Protein Foods Group.

Recipe: Spicy Garlic Soy Tofu, by Suganya Hariharan, relishthebite.com, FoodNetwork, Nutrition Profile by @DietitianOnline  

Wishing you the Joy of Easter

Wishing you the Joy of Easter

The Easter Egg

Where did the colored Easter eggs come from? The egg is a symbol of new life, rebirth, and the celebration of spring. The early Christians describe the egg as a symbol of the resurrection of Jesus.

After a long hard winter with small amounts of food, an egg for Easter was quite a treasure. Later, Christians abstained from eating meat during Lent. Easter was the first chance to enjoy eggs and meat after the long abstinence.

Nutrition Facts

A medium-sized chicken egg is only 70 calories and rich in protein. Check the chocolate eggs below and compare.

From Garden to Plate: the Journey of Fruits and Vegetables

Keep healthy eating simple by filling half your plate with fruits and vegetables at mealtime. Eat fruits and vegetables when you want to have a snack. The more colorful you make your plate, the more likely you are to get the vitamins, minerals, and fiber your body needs to be healthy.

Remember that all forms count: fresh, frozen, canned, dried, or 100% juice. The next time you go shopping, choose veggies that may be new to you (try sweet potatoes, beets, or collard greens) and fruits too (try papaya, cantaloupe, or kiwi) to make your plate even more fun and exciting!

It’s easy to add fruits and vegetables to the meals that you’re already making:

1. Breakfast is the perfect time for fruit. Try topping your cereal or oatmeal with bananas or peaches. Add blueberries to your pancakes. Or add fruit to your fat-free or low-fat yogurt. Blend frozen fruit, 100% juice, and/or yogurt to make a healthy smoothie.
2. Lunchtime is a great time for a colorful salad. Add a variety of veggies, like corn, carrots, and spinach. A salad makes a healthy lunch if you don’t use too much dressing. Add a tangerine, banana, or grapes to your bagged lunch.
3. At dinner, try meat dishes that include fruits and veggies, like chicken with apricots or kebabs with peppers and pineapple. Or make a meal featuring vegetables, such as veggie pizza or vegetarian chili with lots of vegetables.

Fruits and vegetables make great snacks and desserts:

1. Keep cut-up fruits and vegetables like carrots, peppers, and cucumber or orange slices in the refrigerator for a handy snack.
2. Dried fruits are tasty and easy to carry.
3. Keep a fruit bowl in the refrigerator or on a table or countertop. Your family can grab and go!
4. An apple is a perfect quick snack—and there are more than 7,500 varieties of apples to try!
5. Fruit smoothies, fruit salad, and frozen 100% juice bars are better than high-fat, sugary desserts.

Resources
1. Fruits & Veggies–More Matters® 
2. Healthy Family Project

Whole Grain Sampling Day

Grains of Goodness. Exploring Whole Grains

Whole Grain Sampling Day The Whole Grains Council is holding a Whole Grain Sampling Day to encourage people to try new foods made with whole grains. Stop by the Whole Grains Council to learn more and meet some of the participating companies. 

Identifying Whole Grains
Whole Grain Stamps

There are three different varieties of the Whole Grain Stamp: the 100% Stamp, the 50%+ Stamp, and the Basic Stamp.

• If a product bears the 100% Stamp (left image above), then all its grain ingredients are whole grain. There is a minimum requirement of 16g (16 grams) – a full serving – of whole grain per labeled serving, for products using the 100% Stamp.
• If a product bears the 50%+ Stamp (middle image), then at least half of its grain ingredients are whole grain. There is a minimum requirement of 8g (8 grams) – a half serving – of whole grain per labeled serving, for products using the 50%+ Stamp. The 50%+ Stamp was added to the Whole Grain Stamps in January of 2017 and will begin appearing on products in the spring and summer of 2017.
• If a product bears the Basic Stamp (right image), it contains at least 8g (8 grams) – a half serving – of whole grain, but may also contain some refined grain.

Examples of Whole Grains

Read the label and look for the following

whole grains as the first ingredient:

Amaranth 

Barley 

Brown Rice 

Buckwheat

Bulgur (Cracked Wheat)

Corn (Polenta, Tortillas, Whole Grain Corn/Corn Meal) 

Farro 

Kamut® 

Millet 

Oats, Whole Oats, Oatmeal 

Quinoa 

Rye, Whole Rye 

Sorghum 

Spelt 

Teff 

Triticale Wild Rice

Whole Wheat Flour

Recipe: Quinoa Stuffed Acorn Squash

Food on a Stick Day

Food on a stick is thought to be among the earliest examples of human utensils. The “Kebab” is a dish consisting of small pieces of meat and vegetables threaded onto skewers and grilled. The kebab originated in Persia and later spread to the Middle East and Turkey. The traditional meat for kebab is lamb, but depending on location and traditions, it may be beef, goat, chicken, pork, fish or seafood. Today the kebab is found worldwide. There are numerous variations of foods you can add to a stick and it's not just limited to meats.

Fun and Nutritious
Food on a stick can be fun and nutritious. Barbara Beery is a kids' cooking instructor. In the following video, Barbara shows how to make healthy foods on a skewer.

State Fairs and Food on a Stick
Putting food on a stick is popular at many state fairs because you can eat and walk at the same time. The food choices range from simple to bizarre, and many items are high in calories, fat, sugar, and sodium. The video below shows all 59 foods on a stick at the Minnesota State Fair from 2006.

Resources

Brilliant Recipes for Food on a Stick, Taste of Home 

Spinach Sensations

Nutrition Information

Spinach is fat-free, saturated fat-free, cholesterol-free, low calorie, high in dietary fiber, high in vitamin A, high in vitamin C, high in iron, high in folate, and a good source of magnesium.

Selecting and Storing Spinach 

1. Choose fresh, crisp, green bunches with no evidence of insect damage.
2. Store spinach loosely wrapped in a damp paper towel.
3. Refrigerate in a plastic bag and use within 3 to 5 days.

Oxalic acid and Spinach

The oxalic acid in spinach binds with iron, which inhibits iron absorption. You can improve iron absorption from spinach by eating it with foods that enhance iron absorption, such as foods rich in vitamin C.

Serving Suggestions

1. Add spinach to a pasta or rice recipe.
2. Enjoy a spinach salad with a variety of ingredients.

References

1. Spinach - Wikipedia, the free encyclopedia
2. Top 10 ways to enjoy Spinach, Fruits and Veggies more matters 
3. Spinach: Nutrition. Selection. Storage. Fruits and Veggies more matters