California Avocado Day - From Farm to Table

Avocados have a green-skinned, fleshy body that is egg-shaped or round. Commercial avocados ripen after harvesting. The fruit is rich and has a subtle flavor. The texture is smooth, almost creamy. It is used in both savory and sweet dishes. Avocados have a high-fat content, but this fat is healthy. It is good for your skin, digestion, heart, and joint health.

Avocados offer nearly 20 vitamins and minerals in every serving, including potassium (which helps control blood pressure), lutein (which is good for your eyes), and folate (which is crucial for cell repair and during pregnancy).

Avocados are a good source of B vitamins, which help you fight off disease and infection. They also give you vitamins C and E, plus natural plant chemicals that may help prevent cancer.

Avocados are low in sugar. And they contain fiber, which helps you feel full longer. In one study, people who added a fresh avocado half to their lunch were less interested in eating during the next three hours.

Fat and Calories

Avocados are high in fat. But it's monounsaturated fat, which is a "good" fat that helps lower bad cholesterol, as long as you eat them in moderation. 

Avocados have a lot of calories. The recommended serving size is smaller than you’d expect: 1/5 of a medium avocado (or 1 ounce) is 50 calories.

Top Ways to Enjoy Avocados

1. Skip the Mayo! Mash 1/3 an avocado and spread it on your sandwich instead of mayonnaise. Rich in monounsaturated fat, avocados are a healthy substitute for mayonnaise, cream cheese, butter or sour cream.  

2. Avocado is a deliciously rich, healthy and filling addition to salads. Just dice and toss!

3. Add some avocado slices to your sandwiches! This tasty fruit add a delicious flavor but it also adds substance to an otherwise meager concoction. 

4. Enjoy avocado as part of a healthy stir-fry dish.

5. Grab a Spoon. Halve avocados, remove the pit and start spooning. Want a little kick? Add some low-sodium soy sauce in that little dip in the middle.

6. Avocados are perfect in fish and seafood sauces.

7. Halve avocados then use a small ice-cream scoop to fill the little dip in the middle with your favorite chicken, tuna, or ham salad recipe.

8. Mix together one mashed avocado, 1/2 cup of non-instant oatmeal, and one tablespoon of honey. Apply to your face, wait 15 minutes then rinse.

9. Prepare Guacamole 

Recipe: California Avocado Super Summer Wrap Recipe,
Fruits & Veggies— More Matters  

Avocado Toast with Fresh Beet Hummus

Kids Cook Monday

How to Prepare Avocados

Store avocados at room temperature, keeping in mind that they can take 4 to 5 days to ripen. To speed up the ripening process, put them in a paper bag along with an apple or banana. When the outside skins are black or dark purple and yield to gentle pressure, they’re ready to eat or refrigerate.

Wash them before cutting so dirt and bacteria aren’t transferred from the knife onto the pulp.

While guacamole is arguably the most popular way to eat avocado, you can also puree and toss with pasta, substitute for butter or oil in your favorite baked good recipes, or spread or slice onto sandwiches. Try adding avocado to salad, pizza, soup, salsa, eggs, and sandwiches.

Remember that not all avocado dishes are created equal when ordering at a restaurant. Some items -- like avocado fries and avocado egg rolls -- are coated in batter and fried, making them much higher in both calories and fat.

Allergic to Latex?

If you have a latex allergy, talk to your doctor before adding avocado to your diet. People with a serious allergy to latex may also experience symptoms after eating avocado.

Resources

1. WebMD, Everything You Need to Know About Avocados  
2. Top 10 Ways To Enjoy Avocados, Fruits, and Veggies More Matters

3. California Avocado https://www.californiaavocado.com/

4. Avocado, EatFresh.org 

Frozen Vanilla Greek Yogurt with a Variety of Fruit Celebrating National Frozen Yogurt Month

Ingredients

1/2 cup (102 g) Frozen Vanilla Greek Yogurt

Variety of Fresh Fruits. 1 Tablespoon of each: Orange, Strawberries, Blueberries, Kiwi, Raspberries, & Mango

Nutrient Analysis Services
Ensure accurate nutritional analysis for your recipes utilizing an extensive research database and over 25 years experience. A valuable service for the Recipe Blogger, Media, Cookbook Publishers, Writers, Chefs, and Recipe Websites. Your readers will benefit from the Nutrition information and a Registered Dietitian. Contact: Dietitians-Online.com; Sandra Frank, Ed.D, RDN, FAND at recipenews@gmail.com

From Farm to Table: Pineapples - Creative Creations

Nutrition Profile

Pineapples contain the bromelain enzyme, which can break down proteins, and you can use them to tenderize meat.

Bromelain may help arthritis pain by easing inflammation. Pineapple is also a good source of vitamin C, which helps the immune system.

Pineapple Tidbits 
1. Hawaii produces about 1/3 of all pineapples in the world.
2. Pineapples are a cluster of hundreds of fruitlets.
3. Pineapples take about 18-20 months to become ready to harvest.
4. One pineapple plant can produce one pineapple at a time.
5. In 1493, explorer Christopher Columbus found pineapples on Guadeloupe Island in the Caribbean.
6. Historically, Hawaii was the world's largest producer and source of U.S. pineapples. Today, the largest producers include the Philippines, Brazil, and Costa Rica.

Pineapple Selection
Pass over sour-smelling or bruised pineapples. Fruit from Hawaii or Central America tends to be freshest.

Pineapple Care
To make your pineapple softer and juicier, keep it at room temperature for 1 or 2 days before cutting.

How to Select
Choose pineapples with dark green leaves that are heavy in size. Avoid soft or dark spots and dry-looking leaves.

How to Store
Eat as soon as possible.
Refrigerate cut pineapple for 2-3 days.

Waffle with Peanut Butter, Pineapple, and Blueberries

Ingredients

1 Waffle
2 teaspoons Peanut Butter, reduced fat
1/4 cup Pineapple1/
3 cup Blueberries

Resources
1. Pineapple, Wikipedia  

2. 8 Fun Facts About Pineapple, #WebMD 

3. Pineapple: Nutrition. Selection. Storage @Fruits_Veggies 

National Onion Day - From the Farm to the Table

Onions are bulb-shaped vegetables growing underground. Also known as bulb onions or common onions, they are grown worldwide.

Onions are rich in plant compounds and antioxidants, especially quercetin and sulfur-containing compounds. Colorful varieties, such as yellow or red ones, have different antioxidants than white ones.

Nutrition Benefits

Fat-free; saturated fat-free; very low sodium; cholesterol free; good source of dietary fiber.

Selection

Choose onions that are firm and dry with bright, smooth outer skins.

Storage

*Store whole onions in a cool, dark, well-ventilated place; use within 4 weeks.

*Refrigerate cut onions in a tightly sealed container; use within 2-3 days.

How to Grow Onions from Seed

Culinary Uses

Onions are served cooked as a vegetable or part of a prepared savory dish and can also be eaten raw or used to make pickles or chutneys. For example, onions may also be used as a main ingredient in French onion soup, creamed onions, and onion chutney. They are versatile and can be baked, boiled, braised, grilled, fried, roasted, sautéed, or eaten raw in salads.

Recipe: RoastedOnions

Onions are pungent when chopped and contain certain chemical substances which irritate the eyes.

Onions are toxic to dogs, cats, guinea pigs, and many other animals.

Tips on how to add onions to your diet:

*Add sliced or diced white, yellow, green, or red onions to your favorite salad.

*Add caramelized onions to savory baked goods.

*Combine cooked onions with other vegetables for a healthy side dish.

*Add cooked onions to egg dishes, such as omelets, frittatas, or quiches.

*Top meat, chicken, or tofu with sautéed onions.

*Use onion and garlic as a base for stocks and soups.

*Make a homemade salsa with onions, tomatoes, and fresh cilantro.

*All onions to soup, chili, or stir-fry

*Blend raw onions with fresh herbs, vinegar, and olive oil for a tasty homemade salad dressing.

Resources 

1. Onion, @Fruits_Veggies 
2. Planting, Growing, and Harvesting Onions, Old Farmer’s Almanac
3. Health Benefits of Onions, Healthline, by Jillian Kubala, MS, RDN

Celebration of the Senses: How Our Five Senses Affect Food Choices

How The Five Senses Affect Food Choices

Discover the Versatility of Coconut - National Coconut Day

Discover the Versatility of Coconut

Coconut is the fruit of the coconut palm (Cocos nucifera). Coconuts have been grown in tropical regions for more than 4,500 years. Unlike their name suggests, coconuts aren’t nuts. They form part of the drupe family, which are fruits consisting of a fleshy external part with a pit and seed inside. Drupes have three layers: the outer layer, a fleshy middle layer, and a hard layer surrounding the seed.

Recently, coconut has received a lot of publicity as a super-healthy food, but much of the information is not supported by science. A variety of coconut-derived products add flavor to food—from coconut oil to coconut flour and coconut milk. But can a food so high in calories and rich in saturated fat be healthy?

Coconut Oil and Coconut Butter

Coconut oil is simply extracted from the coconut meat, while coconut butter is made from coconut flesh ground into a spreadable paste.

Coconut oil is high in saturated fat and solid at room temperature. It is used in some packaged foods and for cooking and baking. Cook with coconut oil in dishes where you'll notice and appreciate the flavor, like curries, soups, and muffins.

Coconut butter is a rich and creamy product with a peanut butter-like texture. Unlike coconut oil, the butter actually contains the meat of the coconut, so it is more solid and white. It is a common ingredient in the Paleo Diet, and its uses include replacing other nut butter in baking, spreading on toast, melting and drizzling on desserts, or just eating it straight.

Coconut butter, also known as coconut manna, can be used as a vegan, dairy-free butter replacement, nut-free butter, and a base for desserts such as fudge and frosting.

Coconut Milk

Coconut milk is made from a brew of coconut meat and water. It is rich and thick, more like cream than milk. This plant-based milk has a delicious creamy taste and is great in smoothies, curries, soups, stews, desserts, etc. It’s very popular in Asian and Caribbean cuisine.

Coconut milk is a common replacement in recipes that traditionally call for cow’s milk. It’s also very popular among vegans and people with a dairy-free diet.

Coconut cream is the thick, creamy part of coconut milk that contains less water than coconut milk. It’s very suitable for desserts and in dishes requiring a rich consistency. You can also use it to make dairy-free whipped cream.

Condensed coconut milk is cooked coconut milk. The evaporation during the cooking process gives it a thick, creamy consistency.

Beyond the more traditional canned coconut milk, there is creamer for coffee, yogurt in various flavors, and coconut milk ice cream. While it may be a good option for vegans and those with lactose intolerance, the low protein content, and high fat make it a poor nutritional replacement for cow's milk.

Coconut Water

Coconut water is an alternative to sports drinks; the hydrating water has electrolytes, sodium, and magnesium to help post-workout recovery. Some brands have been found to have fewer benefits than listed on the cartons, so be sure to buy from a trusted source.


Coconut Flour
Coconut flour is gluten-free and made from de-fatted, dried, and ground coconut meat. The high fiber content is nutritionally beneficial but can sometimes make it difficult to bake with. Coconut flour is a great way to add coconut flavor to baked goods. Coconut flour is popular with special diets, like Paleo and Keto.

Coconut Meat 

Once the outer green husk of the coconut is removed, what remains is the seed and its rich inner white lining, the coconut meat. It is a creamy and healthy snack with a bite. It can be used in granola, fruit salad, or by itself. Coconut meat is the base for many healthy coconut products, such as coconut milk, coconut oil, shredded coconut, coconut ice cream, coconut yogurt, coconut kefir, and coconut flour.

Dried Shredded Coconut / Unsweetened Coconut Flakes

This dehydrated coconut meat is typically used in desserts, baking, and fruit salads. Coconut flakes are a tasty, healthy snack on their own or combined with nuts, seeds, and other fruit. You can buy them as flakes and chips. Prepackaged dried flaked coconut or shredded coconut is the most convenient for cooking or baking. Choose unsweetened dried shredded coconut or coconut flakes over-sweetened dried coconut, which has 2 teaspoons of added sugar per ounce.

Coconut Sugar is made from the sap of the coconut flower rather than the coconut itself. Compared to granulated sugar, it has a darker color and deeper flavor, and some versions come with added flavors. Coconut sugar has a rich taste with a hint of caramel. It’s not to be confused with palm sugar. Nutritionally, it's very similar to granulated and can be substituted 1-for-1 in baking or other cooking.

Recipe

Vegetable Fritters with Green Chile-Coconut Chutney
recipe from Sara Moulton‘s cookbook Home Cooking 101 

Resources

1.  5 Impressive Benefits of Coconut, Anne Danahy #RDN
2.  What Is Coconut Meat, and Does It Have Benefits? Lauren Panoff #RDN

3. The Health Benefits of Coconut: Coconut Oil, Coconut Milk, Coconut Water, Coconut Flour & More, Karen Ansel #RDN  Is Coconut Healthy? 

June 20, National Ice Cream Soda Day

The ice cream soda has been around since 1874; when invented by Robert McCay in Philadelphia, PA. The story told is Mr. Green ran out of ice for the flavored soda he was selling and used vanilla ice cream from a nearby vendor, hence inventing the ice cream soda.

Today, the ice cream soda can be found in countries across the globe. The ice cream soda is known as a float, coke float, cooler, snowball, or spider depending on where you are in the world.

An ice cream soda is a beverage containing ice cream with either a soft drink or a combination of flavored syrup and carbonated water.

Varieties
The ice cream soda has numerous varieties of sodas and ice cream flavors. Some of the most popular are listed below:

Chocolate ice cream soda: Chocolate syrup, chocolate ice cream, unflavored carbonated water and top with whipped cream.
Black and White: Chocolate syrup, vanilla ice cream, unflavored carbonated water and top with whipped cream.
Root beer float ("black cow" or "brown cow"): Vanilla ice cream and root beer
Coke float: Coca-Cola and vanilla ice-cream.
Boston Cooler: Vernors ginger ale and Stroh's vanilla ice cream.
Snow White: 7 Up or Sprite and vanilla ice cream.
Purple cow: Vanilla ice cream, purple grape soda.
Orange Float (Orange Whip): Vanilla ice cream and orange soda.

Root Beer Float  is traditionally made with vanilla ice cream and root beer. 

We chose a diet root beer soda to avoid the excess sugar and limit the calories. The diet root beer 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, spoon, and enjoy.

Resource.
 Wikipedia: Ice Cream Soda

Nutrient Analysis Services
Ensure accurate nutritional analysis for your recipes utilizing an extensive research database and over 25 years experience. A valuable service for the Recipe Blogger, Media, Cookbook Publishers, Writers, Chefs, and Recipe Websites. Your readers will benefit from the Nutrition information and a Registered Dietitian. Contact: Dietitians-Online.com; Sandra Frank, Ed.D, RDN, LN, FAND at recipenews@gmail.com

Home Food Supplies & Safety When the Power Goes Out

Food Safety: When the Power Goes Out

Be Prepared

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. 

June 10 Black Cow Day

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.

May News, Events and Resources in Nutrition, Food, and Health

Current News, Resources and Events in Nutrition, Food, Health, Environment, Safety, and Disability Rights. Encourages awareness and inspires ideas for Journalists, Educators, Consumers and Health Professionals. Wellness News is updated daily. To view the entire Newsletter online click here.

May Highlights

Women's Health Care Month 

Older Americans Month Arthritis Awareness Month  Better Hearing & Speech Month  Lupus Awareness Month  Melanoma/Skin Cancer Detection and Prevention Month  National Allergy/Asthma Awareness Month  National Celiac Disease Awareness Month  National Stroke Awareness Month Prader-Willi Syndrome Awareness Month  National Physical Fitness and Sports Month National Osteoporosis Awareness and Prevention Month National High Blood Pressure Education Month National Family Month  May Food Events

Cherry Dessert Day - Celebrate Cherries and the Health Benefits

About seventy percent of the cherries produced in the United States come from Washington, Oregon, Idaho, and Utah. There are two main types of cherries: sweet and sour. Sour cherries are lower in calories and higher in vitamin C and beta-carotene than sweet cherries.

From Tree to Table

Selection
Select firm, red cherries with stems attached. Avoid soft, shriveled, or blemished cherries. Good cherries should be large (one inch or more in diameter), glossy, plump, hard, and dark-colored for their variety. Avoid fruit that is bruised or has cuts on the dark surface.

How to Store
Refrigerate cherries for up to 10 days.

Nutrition Benefits
Fat-free; saturated fat-free; sodium free; cholesterol free; good source of vitamin C; good source of potassium.

Health Benefits

Cancer
Sweet cherries have several cancer-preventive components including fiber, vitamin C, carotenoids, and anthocyanins. The potential role of sweet cherries in cancer prevention lies mostly in the anthocyanin content, especially in cyanidin. Sweet cherries are a good source of cyanidins, which appear to act as an antioxidant and may reduce cancer risk.

Cardiovascular Disease
Sweet cherries have been shown to have significant levels of anthocyanins as well as other pigments in perhaps smaller concentrations that together provide synergistic effects thought to be protective to heart and related vascular tissue

Diabetes
Researchers are interested in the role of anthocyanins in reducing insulin resistance and glucose intolerance. The lower glycemic response shown in relation to cherry consumption may be the result of glucose-lowering effects of cherry phytochemicals in combination with the fiber content of cherries.

Potassium
Sweet cherries are considered a good source of dietary potassium, with approximately 260 mg potassium for every cup of fresh cherries consumed. Adequate potassium intake has shown to reduce the risk for hypertension and stroke.

Quercetin
Sweet cherries also contain a small amount of quercetin. Quercetin is an antioxidant which may play a beneficial role in reducing the risk of cardiovascular disease, hypertension, and cancer.

Melatonin
Cherries are one plant food source of melatonin. Melatonin is a hormone that plays a role in promoting healthy sleep patterns.

Ease muscle soreness
Researchers believe tart cherries’ antioxidants protect against exercise-induced free radicals, which can lead to painful inflammation.

Gout
Cherries may help reduce the swelling, inflammation, and tenderness associated with gout. Research reveals eating about 2 cups fresh sweet Bing cherries daily lowered uric acid levels by 15%.

Recipes

1. Health, Health Benefits of Cherries
2. Better Homes and Gardens, Healthy Cherry Recipes
3. The Greatest Table: 5 Healthy Cherry Recipes from Around the Web

International Day for Biological Diversity

International Day for Biological Diversity 

 2024 Theme 

"Be part of the Plan"

The Secretariat of the Convention on Biological Diversity is pleased to announce the Biodiversity Day 2024: 

Be part of the Plan

Although every Biodiversity Day has its own special significance, this year’s global celebrations bring a renewed sense of hope.

Around the world, governments and people are showing what they are doing to Build Back Biodiversity.

Biodiversity remains the answer to several sustainable development challenges. From nature-based solutions to climate, health issues, food and water security, and sustainable livelihoods, biodiversity is the foundation upon which we can build back better.

“From individual species through entire ecosystems, biological diversity is vital for human health and well-being. The quality of the water we drink, the food we eat, and the air we breathe all depend on keeping the natural world in good health.”

- António Guterres, United Nations Secretary-General

Part of the International Day for Biological Diversity focuses on biodiversity as the foundation for our food and health and as a key catalyst for transforming food systems and improving human well-being. Join the conversation, take action, and be a catalyst for change! Below is a list of things that you can do to conserve and sustainably use biodiversity for your well-being:

*Reduce your meat consumption

*Eat and purchase seasonal foods

*Buy local foods

*Reduce your food waste

*Compost your food scraps

*Reduce food packaging by using reusable bags or reusing

  glass jars or containers

*Avoid single-use plastics like plastic straws, coffee cups, 

  plastic cutlery, take out containers or plastic water bottles

*Promote local and indigenous biodiversity for food and 

  nutrition


Resource
1. International Day for Biological Diversity - 2024 Theme

Classic Vanilla Pudding, Light

 Classic Vanilla Pudding, Light

Yields: 6 servings

Ingredients

⅓ cup white sugar
3 tablespoons cornstarch
¼ teaspoon salt
2 ½ cups milk
1 ½ teaspoons vanilla extract

Directions

• In a saucepan, combine the sugar, cornstarch, and salt.
• Add milk and cook over medium heat, stirring constantly until mixture thickens.
• Add vanilla and continue to cook for 2 to 3 minutes.
• Pour into individual molds; chill until firm and unmold.

Nutrition Information.

Calories 138; Fat 5.1g; Sat fat 2.7g; Protein 4.4g; Carbohydrate 19g; Cholesterol 85mg; Sodium 126mg; Calcium 132mg

National Fruit Cocktail Day - Variety and Nutrition

National Fruit Cocktail Day

Definitions.
1. A mixture of sliced or diced fruits.
2. A mixture of chopped fruit served as an appetizer, often chilled; tends to be less sweet than a fruit salad.
3. A mixture of fresh or preserved fruits cut into pieces and served as an appetizer or dessert; also called a fruit cup.
4. Canned fruit cocktail and canned fruit salad are similar, but fruit salad contains larger fruit while fruit cocktail is diced.

Canned Fruit Cocktail can be purchased in the following packing mediums:
Extra heavy
Heavy
Light
Fruit Juice and Water
Fruit Juice
Artificially Sweetened

The USDA product sheets1 state canned "Fruit cocktail" must contain pears, grapes, cherries, peaches, and pineapples, otherwise it cannot be called fruit cocktail. It should contain fruits in not less nor more than the following percentages:
30% to 50% diced peaches, any yellow variety
25% to 45% diced pears, any variety
6% to 16% diced pineapple, any variety
6% to 20% whole grapes, any seedless variety
2% to 6% cherry halves, any light sweet or artificial red variety

A simple fruit salad or fruit kabob makes a healthy dish and easy to prepare.