Saturday, July 6, 2024

Macaroni Mania: From Classic to Creative


Macaroni Mania: From Classic to Creative



Macaroni is a variety of dry pasta traditionally shaped and produced in various shapes and sizes. Made with durum wheat, macaroni is commonly cut in short lengths; curved macaroni may be called elbow macaroni. Some home machines can make macaroni shapes, but like most pasta, macaroni is usually made commercially by large-scale extrusion. The curved shape is created by different extrusion speeds on opposite ends of the pasta tube as it emerges from the machine.

In North America, the word "macaroni" is often used synonymously with elbow-shaped macaroni, as it is the most often used in macaroni and cheese recipes.



Macaroni Salad with Creamy Avocado Dressing



Resources
1. MacaroniFrom Wikipedia
2. Healthy Macaroni Recipes, EatingWell


Portion Control: National Strawberry Sundae Day

July 7 is designated as National Strawberry Sundae Day. With portion planning, you can turn a sundae into a healthy snack or even a nourishing breakfast.





Strawberry Sundae with Granola


Ingredients.
1/4 cup Light Strawberry Ice Cream
1 Tablespoon Granola
1/4 cup Strawberries, chopped
1/2 cup Strawberries

Nutrition Information.
 97 Calories; 2 g Protein; 18 g Carbohydrates; 2 g Dietary Fiber; 2 g Fat (g); 5 mg Cholesterol;  49 mg Vitamin C; 70 mcg Folate; 34 mg Sodium


Strawberry Sundae with Yogurt and Granola


Ingredients.
1/3 cup Light Frozen Strawberry Yogurt
2 Tablespoon Granola
1/4 cup Strawberries, chopped
1/2 cup Strawberries
1.5 teaspoons Strawberry Preserves

Nutrition Information. 165 Calories; 3 g Protein; 34 g Carbohydrates; 2 g Dietary Fiber; 3 g Fat (g); 7 mg Cholesterol; 49 mg Vitamin C; 120 mcg Folate; 48 mg Sodium




Strawberry Sundae Cone


Wednesday, July 3, 2024

Blueberry Bliss: Fresh, Tasty, and Healthy

Blueberry Bliss: Fresh, Tasty, and Healthy






On May 8, 1999, Dan Glickman, Secretary of Agriculture of the United States of America proclaimed the month of July as "National Blueberry Month".

Spotlight on Blueberries

Blueberry Facts.
Blueberries are a native North American fruit produced in 35 States.

Fresh blueberries are available for about eight months of the year from producers across the United States and Canada. North America is the world's leading blueberry producer. The North American harvest runs from mid-April through early October, with peak harvest in mid-May through August.

Blueberries can be found in the market all year round, along with frozen, canned and dried blueberries.

Blueberries are low in calories and sodium and are a good source of fiber.

Blueberries rank high in antioxidants that help protect against cancer, heart disease and other age-related diseases.

Researchers have found compounds in blueberries that may help prevent urinary tract infection.


Purchasing Blueberries
When purchasing fresh blueberries, look for firm, plump, dry berries with smooth skins and a silvery sheen. Check the color - reddish berries aren’t ripe but can be used in cooking. Avoid soft or shriveled fruit or any signs of mold. Containers with juice stains indicate that the fruit may be bruised.

Storing Blueberries
Refrigerate fresh blueberries as soon as you get them home, in their original plastic pack or in a covered bowl or storage container. Wash berries just before use. Use within 10 days of purchase.

Freezing Blueberries
Freeze unwashed and completely dry. Discard berries that are bruised or shriveled. Blueberries can be frozen in their original plastic pack or in resealable plastic or frozen bag or transferred to a freezer containerRemember to rinse them before using.

Serving Suggestions
*Add blueberries to your favorite muffin or pancake recipe.
*Combine blueberries with yogurt and granola cereal.
*Sprinkle blueberries over mixed greens.
*Serve blueberries with sour cream, yogurt or cottage cheese.


Celebrating Blueberries
During the month of July, we enjoyed the sweet flavor of blueberries in various recipes. Below are some of the photographs taken to capture their versatility and beauty.


Recipe: Blueberry Smoothie





Recipe. Frozen Blueberry Yogurt (low fat)
with Fresh Blueberries
 

Recipe. Blueberry Ices with Kiwi and Blueberries 

Recipe. Orange Sections and Fresh Blueberries 

Recipe. Blueberries with Vanilla Ice Cream (light),
Blueberry Ices and Frozen Blueberry Yogurt (low fat)

Recipe. Blueberry Crumb Ice Cream
with Fresh Blueberries
 


Resources
North American Blueberry Council. NABC, The North American Blueberry Council
U.S. Highbush Blueberry Council


Friday, June 28, 2024

Avocado Day - Discover the Wonders of Avocados

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  



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 










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  



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

Thursday, June 20, 2024

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





Wednesday, June 12, 2024

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


Sunday, June 9, 2024

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.


Saturday, June 1, 2024

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




Sunday, May 26, 2024

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




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