Flag Day is celebrated every June 14 in remembrance of the adoption of the flag of the United States in 1777. The flag is a national symbol of patriotism and freedom. In 1775, the “Grand Union” flag, also known as the Continental Colors, was flown in the colonies.
Kitchen Safety for Kids: Fun & Secure Cooking Tips
Kitchen safety involves avoiding and looking for potential hazards. Focus your attention on four main areas.
Fire and Electrical Hazards
Food Preparation
Food Safety and Cleanliness
Create a Child-Friendly Kitchen
Fire and Electrical Hazards
1. Use a 3-prong grounded connection on all appliances. 2. Do not use extension cords. 3. Discard any broken or damaged appliances. 4. Turn off burners immediately when not in use. 5. Keep dish towels, pot holders, and paper towels away from the stove or other hot areas where they can catch fire. 6. Do not leave candles burning unattended. Place in flameproof containers. 7. Keep a fire extinguisher in or near the kitchen, but away from the stove or other hot areas. 8. Keep lighters and matches away from the reach of children.
Kitchen Safety - Fire Hazards
Food Preparation
1. Turn the handles of cooking pots and pans away from the front of the stove. 2. Be careful when removing the lid from hot foods. The heat can burn you.
3. Never leave cooking foods unattended!! 4. Close cabinet doors and draws when not in use.
5. Make sure appliances with sharp areas are unplugged before touching them. 6. Use proper lifting techniques when carrying heavy items.
7. Knives - Always cut away from the body when using a knife. Cut using a proper cutting surface. Keep knives clean. Do not leave knives soaking in water. When cleaning the blade, keep the sharp edge away from hands.
Kitchen Safety: Knife Safety
Food Safety and Cleanliness
There are ways to avoid food poisoning and accidents by proper handling of foods and keeping yourself and your work area clean.
1. Clean up spills immediately. 2. Always wash your hands before working in the kitchen. Wash with soap and water for 20 seconds before and after handling food. 3. Wash kitchen surfaces often, and wash platters before refilling them with fresh food.
4. Keep uncooked and ready-to-eat foods separate. Juices from raw meat may cross-contaminate other food if they contain harmful bacteria.
5. Use one cutting board for raw meat and poultry and another one for vegetables. If you use only one cutting board, wash it with hot soapy water after preparing each food item. 6. Use a food thermometer to be sure foods are cooked safely. Steaks should be cooked to 145 °F, ground beef cooked to 160 °F, and all poultry cooked to 165 °F. 7. Never hold hot or cold foods for more than two hours at room temperature, or between 40 °F and 140 °F. Refrigerate or freeze leftovers promptly. 8. When in doubt, throw it out; do not eat it.
Cooking and spending time in the kitchen is fun for kids, and also provides parents with an opportunity to teach children. Here are tips to create a kid-friendly kitchen:
A Special Father's Day Gift to Show You Care "Health is the Greatest Gift and Happiness the Greatest Wealth" 1. Print the card and cut along the grey outer border.
2. Fold the card in half. It's about the size of a business card.
3. Place wallet size photos on the blank side of the card. 4. Optional Gifts to place inside: Lottery Ticket, Dinner at his Favorite Restaurant, a Day at the Beach,
Voucher to Wash His Car,Family Picnic, Tickets to a Sporting Event, Time Together
Your father will carry around photos of loved ones with health reminders.
A perfect gift for a Special Father.
Stock up on non-perishable foods that don't require refrigeration, and choose single-serve sizes if available to avoid the need for refrigeration of unused portions. Consider these easy, healthy, shelf-stable foods:
Summary
The Academy of Nutrition and Dietetics and ConAgra Foods’ Home Food Safety program is dedicated to raising consumer awareness about the seriousness of foodborne illness and providing solutions for easily and safely handling food in their own kitchens. More information can be found at Home Food Safety.
Falafel is a deep-fried ball, doughnut, or patty made from ground chickpeas, fava beans, or both. Falafel is a traditional Middle Eastern food. It is commonly served in a pita or wrapped in a flatbread known as taboon. The falafel balls are laid over a bed of salads, pickled vegetables, and hot sauce and drizzled with tahini-based sauces. Falafel balls may also be eaten alone as a snack or as part of an assortment of appetizers. Falafel is now found around the world as a replacement for meat and a form of street food.
Recipe: Falafel Pita Sliders
Yield: Serves 4 (serving size: 1 pita half)
Ingredients. Tahini-Yogurt Sauce: ⅓ cup plain low-fat yogurt 2 tablespoons tahini (roasted sesame seed paste) 2 tablespoons cold water 1 tablespoon fresh lemon juice ¼ teaspoon freshly ground black pepper
Falafel: 1 ⅓ cups boiling water ⅔ cup uncooked bulgur 2 garlic cloves ⅓ cup fresh parsley leaves ¼ cup fresh cilantro leaves ¾ teaspoon ground cumin ¼ teaspoon ground red pepper 1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained 1 large egg white 3 tablespoons olive oil, divided 2 (6-inch) whole-wheat pitas, halved crosswise 1 cup chopped tomato (1 medium tomato) ½ cup thinly sliced English cucumber ⅓ cup thinly sliced red onion
Directions.
Combine the first five ingredients in a small bowl to prepare Tahini-Yogurt Sauce. Cover and chill until ready to serve.
To prepare falafel, combine 1 1/3 cups boiling water and bulgur in a small bowl. Cover and let stand 25 to 30 minutes or until tender. Drain.
Put garlic through the food chute with the processor on; process until minced. Add bulgur, parsley, cilantro, cumin, red pepper, and chickpeas, and process until smooth. Divide mixture into 8 equal portions, shaping each into a 1/2-inch-thick patty. Place patties on a baking sheet; cover and chill for 30 minutes.
Heat 1 1/2 tablespoons oil in a large nonstick skillet over medium-high heat. Add 4 patties; cook for 3 minutes on each side or until golden brown. Repeat the procedure with the remaining 1 1/2 tablespoons oil and 4 patties.
Spread 1 tablespoon Tahini-Yogurt Sauce inside each pita. Fill each pita half with 2 patties. Divide tomato, cucumber, and red onion evenly among pita halves, and drizzle each with one tablespoon of sauce.
Corn on the Cob, a Delight for All Ages! From field to feast, enjoy the sweet, juicy taste of corn on the cob. Perfect for BBQs, picnics, and healthy snacking. Low in fat and naturally gluten-free! #CornOnTheCob #HealthySnacking https://dietitians-online.blogspot.com/2015/06/june-11-corn-on-cob-day.html
Corn grows in "ears," each covered in rows of kernels protected by the silk-like threads called "corn silk" and encased in a husk. Corn’s traditional name is maize, which was known to the Native Americans and many other cultures worldwide. Although we often associate corn with yellow, it comes in many different colors, including red, pink, black, purple, and blue. Corn is now available in markets year-round, and locally grown varieties can be purchased during summer. They taste the best and are usually the least expensive.
Nutrition Information All varieties of corn provide antioxidant phytonutrients. The exact phytonutrient combination, however, depends on the variety itself. Yellow corn is richer in carotenoids, especially lutein and zeaxanthin. Blue corn has unique concentrations of anthocyanins. Purple corn provides unusual amounts of protocatechuic acid. Ferulic acid, beta-carotene, vanillic acid, coumaric acid, caffeic acid, and syringic acid are other key phytonutrients provided by corn. Corn is a good source of pantothenic acid, phosphorus, niacin, dietary fiber, manganese, and vitamin B6.
Corn on the Cob with Tomato Salsa
How to Grow Corn
"Crazy About Corn"
Entertaining song; try it without the butter and salt.
Iced Green Tea with Mint and Lemon Relax and stay hydrated with some herbal iced tea.
All teas come from the Camellia sinensis tea plant - whether black, green, white or oolong tea. The difference is in the way the leaves are processed. The Camellia plants are rich in polyphenols and antioxidants. Research suggests regular tea drinkers (2 or more cups a day) have a lower risk of heart disease, stroke, and lower LDL cholesterol. Iced tea is a form of cold tea, usually served in a glass with ice. It may or may not be sweetened. Iced tea is also a popular packaged drink. It can be mixed with flavored syrup, with common flavors including lemon, peach, raspberry, lime, passion fruit, strawberry, and cherry. While most iced teas get their flavor from tea leaves (Camellia sinensis), herbal teas are also sometimes served cold and referred to as iced tea. Iced tea is sometimes made by particularly long steeping of tea leaves at a lower temperature (one hour in the sun versus 5 minutes at 180-210 °F / 80-100 °C). Some people call this "sun tea". In addition, sometimes it is also left to stand overnight in the refrigerator. From Wikipedia
Instead of salt, use spices, herbs, lemon juice,
and/or vinegar to enhance the taste of your food.
The health benefits are life-long.
Wikipedia has provided an extensive list of culinary herbs and spices. The list does not contain salt (which is a mineral) or plants used primarily as herbal teas or medicinal herbs. Explore the different flavors and cultures.
How Do I... Store Herbs and Spices?
Spice it Up with
Susan Bowerman, MS, RD, CSSD Cutting Back on Salt in Your Diet
Where does sodium come from?
Sodium comes from natural sources or is added to foods. Most foods in their natural state contain some sodium. However, the majority of sodium Americans consume comes from sodium added to processed foods by manufacturers. While some of this sodium is added to foods for safety reasons, the amount of salt added to processed foods is above what is required for the safety and function of the food supply.
Reading Labels When you buy prepared and packaged foods, read the labels. You can tell the sodium content by looking at the Nutrition Facts panel of a food. Listed are the amount of sodium, in milligrams (mg), and the “% Daily Value.” Also read the ingredient list to watch for the words "soda" (referring to sodium bicarbonate, or baking soda), "sodium" and the symbol "Na" to see if the product contains sodium. Salt and/or Sodium Descriptors Salt-Free: Meets requirements for "sodium-free." Sodium Free: Fewer than 5 milligrams sodium per serving. Very Low Sodium: 35 milligrams or less sodium per serving. Low Sodium: 140 milligrams or less per serving Reduced Sodium: At least 25 percent less sodium per serving. Unsalted: Has no salt added during processing. To use this term, the product it resembles must normally be processed with salt and the label must note that the food is not a sodium-free food if it does not meet the requirements for "sodium-free". The FDA and USDA state an individual food that has the claim "healthy" must not exceed 480 mg sodium per reference amount. "Meal type" products must not exceed 600 mg sodium per labeled serving size. Sodium and Hypertension. In order for a food to make an Allowable Health Claim, it must contain a defined amount of nutrients. In relationship to sodium and Hypertension, the amount is 140 milligrams or less sodium per serving. American Heart Association (AHA) The American Heart Association recommends you choose and prepare foods with little or no salt to reduce the risk of cardiovascular disease. Aim to eat less than 1,500 mg of sodium per day (less than 3/4 teaspoon of salt). The AHA is working with federal agencies to identify ways to reduce the amount of sodium in the food supply. The association is encouraging food manufacturers and restaurants to reduce the amount of sodium in foods by 50 percent over a 10-year period. AHA will help Americans lower the amount of sodium they consume by the following strategies: 1. Reduce the amount of sodium in the food supply, 2. Make more healthy foods available (e.g., more fruits and vegetables); and 3. Provide consumers with education and decision-making tools to make better choices. Tips for reducing sodium in the diet 1. Choose fresh, frozen, or canned food items without added salts. 2. Select unsalted nuts or seeds, dried beans, peas, and lentils. 3. Limit salty snacks like chips and pretzels. 4. Avoid adding salt and canned vegetables to homemade dishes. 5. Select unsalted, lower sodium, fat-free broths, bouillon, or soups. 6. Select fat-free or low-fat milk, low-sodium, low-fat cheeses, and low-fat yogurt. 7. Use spices and herbs to enhance the taste of your food. 8. Add fresh lemon juice instead of salt to fish and vegetables. 9. When dining out, ask for your dish to be prepared without salt. 10. Don’t use the salt shaker.
A "Black Cow", also known as a root beer float, is traditionally made with vanilla ice cream and root beer.
We chose a diet root beer soda to avoid excess sugar and limit the calories. The amount of diet root beer is not limited because it has "zero" calories.
Beverage. Make sure you carefully combine the soda and ice cream. The reaction causes bubbles to form and a rapid rise in foam, which is part of the fun and can get messy. Use 1/4 cup light vanilla ice cream. Add a straw and a spoon and enjoy.
Today is a wonderful day to celebrate the many cultural foods that make up the American Cuisine. The diversity can be seen as we travel across the country. There are regional differences and the influences of immigrants from all over the world.
New England is known for seafood, particularly lobster, and creamy clam chowder. The Southern states are known for collard greens (leafy greens), chicken and dumplings, black-eyed peas, and cornbread. Grits is a popular breakfast dish in the South. The Midwest has traditionally been a beef and grain-producing area so meats, potatoes, and breads are foods found there. In the Pacific Northwest fresh salmon is a specialty and in the Southwest, the Mexican influence can be seen. California and Hawaii are both known for growing many different fruits, and Alaska is known for its fish and King Crab.
As a nation of immigrants, our foods have expanded to include worldwide cuisines, traditions, and religious influences. Many ethnic dishes are joining the American food culture and are seeing an incredible boost in familiarity, approval, and consumption.
Extra-lean corned beef, pastrami, or roast beef, beef brisket, and turkey breast are best; whole wheat or multi-grain breads; chicken or tuna salad; chopped herring; chef salad; fresh fruit plate with cottage cheese; dry bagel; borscht or broth soup; tossed salad, sliced tomatoes, beet salad, or carrot raisin salad.
High-fat meats (regular corn beef, hot pastrami, beef bologna, hot dogs, knockwurst, liverwurst, and salami); potato salad; mayonnaise-based salads; combo sandwiches (Reuben); smoked fish (lox); creamy coleslaw; chopped liver; excess cream cheese and cheese spreads; sauerkraut (high in sodium).
Pizza Parlor Selections
You cannot go wrong by ordering extra toppings such as onions, peppers, mushrooms, tomato slices, broccoli, and spinach. Other possibilities include chicken, crab meat, or shrimp.
Fat starts with the basic cheese, so avoid extra cheese and in particular mozzarella. Other culprits include bacon, meatballs, pepperoni, sausage, and prosciutto, as well as anchovies.
Sandwich Shop Selections
Both 100% whole wheat and pita bread are great choices. Good sandwich fillers are grilled chicken breast, ham, roast beef, and turkey breast. Instruct the server not to add butter, margarine, or mayonnaise to the bread and substitute with ketchup, mustard, or horseradish. Good salad choices include chef, garden, or Greek salads, but remember to ask for low-calorie dressings on the side and to omit egg or cheese. Broth-type soups are good, such as barley, beef, chicken, lentil, split pea, and vegetable noodle.
Avoid croissants, cheese, excess mayonnaise, egg, and creamy soups. Beware of "diet plates" with big burgers and scoops of cottage cheese, which have loads of saturated fat. Omit cheeseburgers, cheese sandwiches, or grilled cheese "melts" over chicken and seafood salads; and cold cuts. Combo sandwiches with meat and cheese and club sandwiches are best avoided due to the large portion size. Remember that salad combos such as tuna, chicken, and crab meat have lots of mayonnaise. Avoid creamy soups such as chowders or cream of "anything."
Submarine Shop Selections
Order the smaller size roll or pita bread. Turkey, smoked turkey, ham, and roast beef are acceptable. Ask the server to go light on the meats, omit the mayonnaise or oil, and generously load up on the shredded lettuce, onion, peppers, pickles, and sliced tomatoes. Choose salads as alternatives when available, such as chef or tossed salads with perhaps a scoop of tuna, chicken, or seafood served with Italian or pita bread.
Omit meats such as bologna, Italian cold cuts, salami (hard or Genoa), and sausages. Stay away from cheeses and steak and cheese. Other items to omit include antipasto salads, fried eggplant, and chicken cutlets.
Chinese Selections
Order plain steamed rice; boiled, steamed, or stir-fried vegetables (ask for little oil to be used); moderate fish and shellfish; non-fried tofu; skinless poultry and egg roll (insides only).
Anything fried (rice or crispy noodles), or with sweet and sour sauce; egg dishes or soups; salty soups; avoid duck and limit beef, pork and pickled foods; excess soy sauce; ask chef to leave out MSG and cut down the use of commonly used corn starch, sugar, and salt.
Indian Selections
Order chutney (except mango); curry sauce (yogurt-based); fish (omit butter basting); yogurt with shredded vegetables; basmati rice. Biryani (vegetable dish); chapatti or papadum bread; tandoori chicken; lentil or mulligatawny soups
Creamy or high-salt soups; clarified butter (ghee); deep-fried meats; poori or paratha bread; fried samosa or pakora; ask to prepare dishes without excess salt and to omit coconut milk, if possible; omit garnishes with nuts or dried fruit.
Italian Selections
Order antipasto (no oil or excess meats); crusty bread (no oil or butter); broiled or grilled fish, seafood, chicken, and meats; garlic; plain or vegetable pasta; fresh unsalted mozzarella cheese; steamed leafy vegetables (kale and broccoli); salads; fresh tomatoes; zucchini; ices.
Garlic bread; stuffed pasta (ravioli and lasagna); fried eggplant; meatballs or sausage; sauces with butter, cream, oil, and wine base; pesto sauce; cheese-filled or parmesan style dishes; spumoni or tortoni ice cream. Beware of risotto rice; polenta; and high-fat, high-sodium prosciutto ham and pancetta; veal cutlets and Caesar salads.
Japanese Selections
Order rice; steamed fish; sushi; sashimi; miso soup; raw vegetables; tofu; sukiyaki (stir-fried); yakimono (broiled fish).
Tempura and other deep-fried food; excess peanut and teriyaki sauce; pickled foods; excess salt and sugar in sauces; excess salt in soy marinades and sauces.
Mediterranean (Middle East) Selections
Order couscous, bulgar, and pita bread; legumes such as chickpeas, fava beans, and lentils; hummus; grape leaves; yogurt.
Phyllo dough dishes for sweet desserts such as baklava; feta and kasseri cheese; excess anchovies and olives; high sodium foods; feta, olives, and sausage; appetizers in general, except salads; excess fat from butter, olive oil, omelets, and tahini.
Mexican Selections
Order soft-shell tacos; burritos; fajitas; salsa; chicken enchilada; black beans or Mexican rice; grilled fish or chicken; salads without chips or shells; moderate corn or flour tortilla, using minimal oil; ceviche (marinated fish); gazpacho; chile con carne soup, with no cheese. Acceptable items include shredded lettuce; spicy meats; diced tomatoes; salsa verde; picante or tomato sauce; use Mexican salads as appetizers, with salsa as the dressing.
Chips, nachos; super nachos; chili con queso; fried taco or tortilla shells; guacamole; sour cream; cheese; refried beans; beef and pork dishes; olives; items such as chilies rellenos, chimichangas, chorizo (sausage), and flautas.
Thai Selections
Order steamed rice; broth-based soups (tom yum koang and pok taek); non-fried proteins, such as chicken, seafood, and tofu; vegetables; satay or steamed mussels; salads with light dressings, made with Thai spices.
Excess sodium; soy sauce and sugar; MSG; coconut milk, coconut oil; cream dishes, high milk, and sodium soups; many fried appetizers; curry or curry sauce; fried eggplant; cashew and peanut toppings.
Avoid certain additives if sensitive (MSG, nitrate/nitrite).
Beware of certain dehydrating beverages - those containing alcohol and caffeine. Stay hydrated as much as possible.
Work a couple of magnesium-rich foods into your day if you have hormonal headaches. Examples of magnesium-rich foods: Almonds, whole-grain bagel, barley, black beans, black-eyed peas, bran cereal with raisins, Brazil nuts, 100% whole-grain bread, brown rice, bulgur, cashews, and Wheat Chex
Mumbai Sandwich
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On a recent trip to India, I enjoyed a wonderful Mumbai/Bombay sandwich at
a friend's house. It was tasty and a fun change from your regular sandwich.
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