Get Acquainted with Kiwifruit Month

Kiwifruit Month 

The Kiwifruit

History of the Kiwifruit.

Originally discovered in the Chang Kiang Valley of China, kiwifruit was considered a delicacy by the great Khans who enjoyed the emerald green color and wonderful flavor. By the mid-1800s, the fruit had found its way into other countries and was nicknamed the Chinese gooseberry. New Zealand growers started to export this exotic fruit to specialized markets around the world.

Then in 1962, a California produce dealer began importing New Zealand gooseberries. The dealer renamed the product "kiwifruit" because of its resemblance to the fuzzy brown kiwi — New Zealand's funny-looking national bird. By the late 1960s, California began producing its own kiwifruit in the Delano and Gridley areas.

How to Eat A Kiwi

There's no "right" or "wrong" way to eat California Kiwifruit. But since most people find that slicing and scooping is a good way to get the most from their kiwifruit, we coined the word "slooping" to describe it! Here's how to sloop your kiwi:

Using a sharp knife, slice the kiwifruit lengthwise to create two identical halves. Then use a spoon to scoop the sweet, delicious meat of the kiwifruit from each half. Looking for maximum fiber and nutrition? Don't throw that skin away! It's loaded with nutrients and fiber, so rinse it off and bite right in! 

The kiwifruit is a rich source of Vitamin C, Vitamin B6, Vitamin K, and Fiber. It is low in calories, low in sodium, has no cholesterol, and only a small amount of fat. 


One Large Kiwifruit weighs about 3.5 ounces (100 grams) and provides the following nutrition.

Kiwi Raspberry Parfail

Makes 1 serving

Ingredients

2 cookies crumbled
4 oz yogurt, low fat

2  kiwifruit, peeled, dice
1/2c raspberries

 2-3 fresh mint leaves

Directions
Layer the ingredients in the following order:

• Cookie crumbles
• Raspberries
• Yogurt, low fat
• Kiwi
• Garnish. Raspberry and Mint leaves
• Refrigerate until ready to serve.

July 26, National Bagelfest Day Bagel Terminology and Nutrition Information

General Bagel Rules

*1 ounce of a bagel equals 80 calories (most bagels weigh about 3 ounces).
*Scooped, when the inside of the bagel is removed (Saves about 40 to 80 calories). 
*Smear equals about one to two tablespoons of cream cheese.

Joy Bauer, RD takes us through the bagel's history from its start in the royal palace of Poland, to the streets of Manhattan's Lower East Side to the plates of millions of Americans. Find out what's in a bagel and how you can enjoy the bagel without the guilt.

Meal Planning

National Tequila Day

Tequila is a regional distilled beverage and type of alcoholic drink made from the blue agave plant, primarily in the area surrounding the city of Tequila. Tequila is commonly served neat in Mexico and as a shot with salt and lime across the rest of the world.

Ingredients

Ice

1 ounces tequila (optional)

3/4 cup orange juice

1/2 ounce grenadine syrup

Orange slice, for garnish

Maraschino cherry

Directions

1. Fill a glass with ice, and pour in the tequila (optional) and orange juice.
2. Slowly pour the grenadine into the glass over the back of a spoon or drizzle it down the side of the glass, allowing it to settle at the bottom.
3. Garnish with an orange slice and cherry.

Nutrition Profile
Yield: 1 serving
Calories (kcal)                  201

Protein (g)                        1

Carbohydrates (g)            26

Total Dietary Fiber (g)       1

Total Sugars (g)                20

Added Sugar (g)               6

Fat (g)                             0

Cholesterol (mg)               0

Vitamin C (mg)                 57

Potassium (mg)                303

Sodium (mg)                    4

Alcohol (g)                       14

Nutrition Profile (without Alcohol)

Yield: 1 serving

Calories (kcal)                   136

Protein (g)                        1

Carbohydrates (g)             26

Total Dietary Fiber (g)       1

Total Sugars (g)                20

Added Sugar (g)               6

Fat (g)                             0

Cholesterol (mg)               0

Vitamin C (mg)                 57

Potassium (mg)                303

Sodium (mg)                    4

Alcohol (g)                       4

The Eagles - Tequila Sunrise

National Vanilla Ice Cream Day

Vanilla Ice Cream with
Fresh Raspberries and Light Whipped Cream

Ingredients

1/2 cup Vanilla Ice Cream, light
1/2 cup Fresh Raspberries
1 Tbsp Light Whipped Cream

Nutrition Information

Berries, Light Vanilla Ice Cream,

Caramel Sauce and Whipped Cream

Nutrition Information. 212 Calories; 4 g Protein;
30 g Carbohydrates; 1 g Dietary Fiber; 9 g Fat;
50 mg Cholesterol; 71 mg Sodium

It is also Ice Cream Cone Day

Scoop Size Matters

          Easy Homemade Ice Cream by Mya | PBS Parents

The Power of Black Pepper: Aroma and Culinary Magic

 The Power of Black Pepper: Aroma and Culinary Magic

 Aroma: Black pepper has a pungent, sharp, and spicy aroma that is instantly recognizable. The scent can be described as woody, piney, and slightly floral, with a hint of citrus.

Role in Cooking: Black pepper is a versatile spice used globally to enhance the flavor of various dishes. It adds depth and a mild heat to both savory and sweet dishes. It is often used in:

• Seasoning meats, fish, and vegetables.
• Flavoring soups, stews, and sauces.
• Enhancing salad dressings and marinades.
• Adding a spicy kick to baked goods and desserts.

Location of Growing: Black pepper is native to the Malabar Coast of India but is now widely cultivated in tropical regions around the world. Major producers include:

• India
• Vietnam (the largest producer and exporter)
• Indonesia
• Brazil
• Sri Lanka

Health Benefits: Black pepper offers several health benefits:

1. Digestive Health: Stimulates the secretion of digestive enzymes, promoting better digestion and reducing gas.
2. Antioxidant Properties: Contains piperine, which has antioxidant properties that help neutralize harmful free radicals.
3. Anti-inflammatory Effects: Piperine also has anti-inflammatory properties, which can help reduce inflammation and pain.
4. Enhanced Nutrient Absorption: Increases the bioavailability of certain nutrients, such as curcumin (found in turmeric), vitamins, and minerals.
5. Weight Management: May help in weight loss by boosting metabolism.

Storage:

• Whole Peppercorns: Store in an airtight container in a cool, dark place to maintain their flavor and potency for up to a year.
• Ground Pepper: Also store in an airtight container, but it tends to lose its flavor faster than whole peppercorns, usually within a few months.

Nutrition: Black pepper is low in calories but rich in vitamins and minerals. A teaspoon of black pepper contains:

• Calories: 6
• Carbohydrates: 1.4 grams
• Fiber: 0.6 grams
• Protein: 0.2 grams
• Small amounts of vitamins C, K, and E, as well as calcium, iron, magnesium, and potassium.

Interesting Facts:

1. Historical Value: Black pepper, often referred to as "black gold," was once used as a form of currency and was highly prized in ancient trade.
2. Culinary Staple: Black pepper is the most traded spice in the world and is found on nearly every dining table, often paired with salt.
3. Medicinal Use: In traditional medicine, black pepper has been used to treat a variety of ailments, including respiratory issues, infections, and digestive disorders.
4. Piperine Content: The compound piperine, responsible for black pepper's spiciness, is also used in various health supplements to enhance nutrient absorption.

Summary

Black pepper (Piper nigrum) is a widely used spice known for its pungent aroma and versatile role in cooking. It is grown primarily in tropical regions like India, Vietnam, and Indonesia. With numerous health benefits, including aiding digestion and providing anti-inflammatory properties, black pepper is both a culinary and medicinal staple. Store it properly to retain its flavor, and enjoy the nutritional boost it offers in your daily diet.

From Our 2024 Mango Tree to the Table

Every year I look forward to our Mango tree harvest. Family and friends come together to help pick the mangoes.

After gathering the mangoes, I plan for new and old recipes.  My family's favorite is the mango oatmeal muffins.

Nutrition Profile

Mangoes are not only delicious but also contain essential nutrients. The nutritional value of mangoes can vary slightly depending on the variety and ripeness of the fruit, but in general, they are a rich source of Vitamin C, folate, and water.

8-ounce Mango equals 136 Calories, 1g Fat, 34g Carbohydrates, 30g Total Sugars, 2g Protein, 2 mg Sodium, 4g Dietary Fiber.

1/2 cup Mango pieces equals 50 Calories, 12g Carbohydrates, 11g Total Sugars, 1g Protein, 1 mg Sodium,  1g Dietary Fiber.

Recipes

Mango Oatmeal Muffins

Ginger Glazed Salmon with Mango Salsa

Mango Chicken Pasta Salad

Mango Raspberry Yogurt Parfait

Stuffed Cucumber with Chicken Mango Salad
Mango Milkshake
Mango Berry Fruit Salad

Mango Chicken Broccoli with Ginger Dressing

More Ways to Use Mangoes.
1. Top 10 Ways to Use Frozen Mangos. Fruits and Veggies More Matters.
2. Juicy Mango Gelatin Recipe. Janice Bissex, MS, RDN, and Elizabeth Weiss, MS, RD. Academy of Nutrition and Dietetics.

Until Next Season

2024 Mango Season

The time has come to harvest our mango tree. This year, I was joined by my sister, great-nephew, and two dear friends, making the experience even more enjoyable. It's truly a special time of year for me as I revel in the joy of harvesting and delve into the excitement of exploring new recipes featuring these delicious fruits. 

Below, I feature a Mango Oatmeal Muffin. Whether enjoyed as a breakfast on the go, a delightful afternoon snack, or a sweet treat after dinner, the Mango Oatmeal Muffin will captivate your taste buds. Its amazing flavor and texture make it an irresistible choice for mango enthusiasts and muffin lovers alike.

Mango Oatmeal Muffins

Serves:12

Ingredients:
1.5 cups mango or frozen mango, thawed
¼ cup brown sugar
2 eggs
½ cup canola oil
1.5 cups whole wheat flour
1 tsp baking soda
1 tsp baking powder
1/3 cup oats
1 tsp cinnamon
¼ tsp salt

Directions:

1. Preheat the oven to 375 F.

2. Whisk together two eggs, brown sugar, and oil in a medium bowl.

3. Next, add softened mango and mash with a fork to combine with wet ingredients.

4. In a separate bowl, stir all dry ingredients (flour, oats, baking soda, baking powder, cinnamon, and salt).

5. Then, add the dry ingredients to the wet ingredients and stir to combine, forming a batter.

6. Fill non-stick muffin tins 2/3 full with batter.

7. Bake for 15 to 20 minutes. Use a toothpick to insert into the muffin to check doneness; if the toothpick comes out clean, they’re ready.

Nutrition Information.
Calories (kcal)           182
Protein (g)                  4
Carbohydrates (g)      19
Total Dietary Fiber (g) 3
Total Sugars (g)          6
Added Sugar (g)         3
Fat (g)                        11
Saturated Fat (g)         1
Cholesterol (mg)         31
Calcium (mg)              72
Magnesium (mg)         39
Phosphorus (mg)         71
Potassium (mg)          115
Sodium (mg)              165

Dive into the World of Horseradish

Horseradish is a perennial plant with mustard, wasabi, broccoli, and cabbage. It grows up to 4.9 feet (1.5 meters) tall and is cultivated primarily for its large, white, tapered root.

The intact horseradish root has hardly any scent. When cut or grated, enzymes break down sinigrin (a glucosinolate) to produce allyl isothiocyanate (mustard oil), irritating the sinuses' mucous membranes and eyes. Grated horseradish should be used immediately or preserved in vinegar for the best flavor. Once exposed to air or heat, it will lose its pungency, darken in color, and become unpleasantly bitter-tasting.

Growing Horseradish

Nutrition: The fresh plant contains an average 79 mg of vitamin C per 100 g of raw horseradish.

Culinary Use
Cooks use the terms "horseradish" or "prepared horseradish" to refer to the grated root of the horseradish plant mixed with vinegar. Prepared horseradish is white to creamy beige in color. It will keep refrigerated for months but eventually darken, indicating it is losing flavor and should be replaced. The leaves of the plant, while edible, are not commonly eaten, and are referred to as "horseradish greens", which have a flavor of the root.

Horseradish sauce made from grated horseradish root and vinegar is a popular condiment; used with roast beef and other dishes, including sandwiches or salads. In the USA, the term "horseradish sauce" refers to grated horseradish combined with mayonnaise or salad dressing. Prepared horseradish is a common ingredient in Bloody Mary cocktails and in cocktail sauce and is used as a sauce or sandwich spread.

Recipes

Baked Salmon with Horseradish Sauce

Number of Servings: 2

Ingredients:

2, 5 oz Salmon filets

2 Tbs. Lemon Juice

1 Tbs. Worchester Sauce

1 Tbs. Mayonnaise, light

1 Tsp. Horseradish

Paprika

Directions:
Preheat oven to 400 degrees F. Rinse filets and pat dry. In baking dish, combine lemon juice and Worchester sauce. Add salmon and coat both sides with the mixture. Combine mayonnaise and horseradish, mix well, and spread over top of salmon filets. Sprinkle paprika over filets. Cover the dish with foil. Bake in 400 degrees F oven for eight minutes. Uncover and continue baking for 3 more minutes.

Nutrition Analysis

Additional Recipes

1. About.com, Home Cooking, Horseradish Recipes

2. Horseradish Information Council, Recipes 

3. Huffpost Taste, Horseradish Recipes  

Medical

More evidence is needed to rate the effectiveness of horseradish for the following medical uses: Urinary tract problems, Fluid retention (edema), Cough, Bronchitis, Achy joints and muscles, Gout, Gallbladder disorders,  Sciatic nerve pain, Colic, and Intestinal worms in children.

Side Effects, Precautions and Warnings

Mustard oil is extremely irritating to the lining of the mouth, throat, nose, digestive system, and urinary tract. Horseradish can cause side effects including stomach upset, bloody vomiting, and diarrhea. It may also slow down the activity of the thyroid gland.

When used on the skin, horseradish is possibly safe, but in large quantities may cause skin irritation and allergic reactions.

Horseradish is unsafe in children less than 4 years old. In young children, it may cause digestive tract problems.

Horseradish in large amounts is unsafe when pregnant and breastfeeding. The mustard oil in Horseradish can be toxic and irritating. Horseradish tincture should not be used regularly or in large amounts because it might cause a miscarriage.

Horseradish is not recommended for any of the following conditions: stomach or intestinal ulcers, inflammatory bowel disease, infections, or other digestive tract conditions.

Horseradish may worsen hypothyroidism. 

There is a concern horseradish might increase urine flow. This could be a problem for people with kidney disorders. 

References and Resources

1. Wikipedia, Horseradish 

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