Wednesday, April 16, 2025

Go Bananas: A Journey from Tree to Table

National Banana Day



Nutrition Profile



Selection
Choose bananas that are firm and free of bruises. Bananas are best to eat when the skin color is solid yellow and speckled with brown. Bananas with green tips or with practically no yellow color have not developed their full flavor. Bananas are overripe when they have a strong odor.

Storage
To ripen bananas leave at room temperature for a couple of days. Once ripe store in the refrigerator for 3 to 5 days. The peel may turn brown in the refrigerator, but the fruit will not change.

Recipes
If you love bananas, Eating Well has a collection of Banana Recipes you are sure to enjoy.


Chiquita Banana The Original Commercial 

Produced by Disney Studios in the '40s, this commercial appeared only in movie theaters, and for over 50 years kept us humming its catchy tune.


DOLE Banana Growing and Planting
Dole explains the growing and planting of bananas.

Banana Farm
The banana farm at EARTH University uses socially and environmentally responsible practices at every stage of the process. The farm plants trees along river banks to promote biodiversity and reduce harmful erosion. In addition, they do not use herbicides. The farm's eco-friendly practices produce some of the most flavorful bananas in the world.

Diverse and Delicious Ways to Enjoy Mushrooms




Growing Your Own Mushrooms


Different Ways to Enjoy Mushrooms

1. Add mushrooms to egg white omelet.
2. Sauté, Grill, Broil, Roast, or Steam mushrooms. Add to soup, salads, pasta, rice - the combinations are numerous.
3. Add fresh mushrooms to a salad.

4. Stuff mushrooms

by Chris Morocco, Bon Appétit 

Resources
1. Fruits and Veggies, More Matters: Mushrooms: Nutrition, Selection, and Storage
2. Wikipedia, Mushrooms
3. Kitchen Dictionary: Mushroom








Tuesday, April 15, 2025

Feast Your Eyes: Where Food Meets Art

Celebrating World Art Day Through Edible Expression

#WorldArtDay #FoodArt #EdibleArt


Art isn’t limited to canvases and galleries—it’s also found in our kitchens, bakeries, and dinner tables. This World Art Day celebrates creativity in one of its most delicious forms: food.

Whether it’s a beautifully styled salad, a hand-painted cake, or a sculpted charcuterie board, food has become a powerful and accessible medium for artistic expression. It blends color, shape, texture, and even emotion, inviting us not just to eat—but to experience.

A Plate Is a Canvas

Artistic food isn't just for chefs or professionals. Anyone can turn a dish into a masterpiece. From the swirl of a sauce to the placement of a garnish, each detail adds to the visual impact of the meal. Think:

  • Rainbow sushi rolls arranged like a mosaic

  • Layered smoothie bowls that look like abstract paintings

  • Charcuterie boards that resemble still-life arrangements

  • Decorated cookies and cakes that rival fine art

Food art brings joy, surprise, and wonder before you even take the first bite.

Why Food Art Matters

Creating food art invites us to slow down, appreciate ingredients, and find beauty in the everyday. It engages all the senses and connects us to culture, tradition, and memory. And let’s be honest—nothing sparks conversation like a cake that looks too pretty to eat!

Get Inspired

This World Art Day, try creating your own edible masterpiece. You don’t need fancy tools—just imagination and a few ingredients. Try:

  • Styling a colorful breakfast bowl

  • Designing your own cupcake toppers

  • Arranging a fruit platter with geometric flair

  • Turning leftover veggies into a vibrant stir-fry display

Snap a photo before you dig in—tag it with #FoodArt and #EdibleArt to share your creation.

Art Is Everywhere—Even on Your Plate

World Art Day is about honoring creativity in all its forms. Today, let’s celebrate by recognizing the beauty in the bites we create and share. Whether it’s a family recipe or a fun experiment, food is more than nourishment—it’s a chance to make art every day.


✨ Learn more about World Art Day: UNESCO World Art Day

Hungry for inspiration? Grab your apron—your next masterpiece might come out of the oven.



Monday, April 14, 2025

Plant a Seed, Grow a Dream
a Tribute to the Cooperative Extension

The ground has thawed from the winter, at least in most areas. Many people decide whether to start a garden or what crops to plant this year.

Plant a Seed, Grow a Dream


Gardening is a passion of mine. I initially started my studies in agronomy and later changed to nutrition. The cooperative extension became an important part of my education and a wonderful resource. It was also my first job as a dietitian, teaching nutrition in a summer program through Cornell University Extension.



What is the Cooperative Extension?
The Cooperative Extension, also known as the Extension Service of the United States Department of Agriculture, is a research-based educational program designed to help people in the areas of agriculture and food, home and family, the environment, community economic development, and youth and 4-H. The service is provided in every state's designated land-grant universities. 

NIFA is the federal partner in the Cooperative Extension System. It provides federal funding to the system and, through program leadership, helps the system identify and address current issues and problems.

History 

The Morrill Act of 1862 established land-grant universities to educate citizens in agriculture, home economics, mechanical arts, and other practical professions. Extension was formalized in 1914 with the Smith-Lever Act. It partnered with agricultural colleges and the USDA to provide cooperative agricultural extension work. 


Over the last century, the extension has adapted to changing times and continues to address a wide range of human, plant, and animal needs in urban and rural areas. The Cooperative Extension focuses on education in six major areas: 


1. 4-H Youth Development 

2. Agriculture
3. Leadership Development

4. Natural Resources
5. Family and Consumer Sciences

6. Community and Economic Development

Below are educational videos prepared by various Cooperative Extensions across the United States.


How to Grow Blueberries
North Carolina Cooperative Extension



Caring for Asparagus
University of Maine Cooperative Extension


Eat Smart New York! - 
Cornell Cooperative Extension Westchester County


Color Yourself Healthy
University of Nebraska



Florida Statewide Extension Sustainability Programs


Resources
1. To find your nearest Cooperative Extension office.
2.  
National Gardening Association
3.  
Food Gardening Guide


Saturday, April 12, 2025

A Grilled Cheese Journey: From Classic to Creative

A Grilled Cheese Journey: From Classic to Creative





Cooked bread and cheese are popular in many cultures around the world.  In the United States, the grilled cheese sandwich originated in the 1920s. Bread and American cheese were inexpensive and readily available during the Great Depression.

A grilled cheese sandwich is assembled and then heated until the bread crisps and the cheese melts, sometimes combined with additional ingredients such as tomatoes, bacon, ham, peppers, and assorted fruits. Several different methods of heating the sandwich are used. Common cooking methods include cooking on a griddle, grilled, fried in a pan, broiled, or made in a panini grill or sandwich toaster.

Grilled Cheese Sandwiches 

Grilled Brie Sandwich with Apricots and Sliced Almonds

Ingredients
1 slice Pumpernickel Bread
1.25 oz Brie
2 tsp Apricot Fruit Spread
4 g Sliced Almonds
20 g Dried Fruit (Apricots, Raisins)



Directions
Spread Brie on pumpernickel bread. Grill until melted. Top with apricot fruit spread and sliced almonds. Serve apricots and raisins on the side. 



Grilled Apple and Swiss Cheese Sandwich
One serving



Ingredients.
2 slice whole-wheat bread
1-1/2 tsp olive oil
1/2 granny smith apple (peeled cored and thinly sliced)
1/3 cup swiss cheese (shredded)

Directions.
Preheat a skillet over medium heat. Lightly brush one side of each slice of bread with olive oil. Place 1 slice of bread, olive oil side down into the skillet, and arrange the apple slices evenly over the top. Sprinkle the Swiss cheese over the apple, and then top with the remaining slice of bread, olive oil side up. Cook until the bread is golden brown, flip the sandwich over, and cook until the other side is golden brown and the cheese has melted, 1 to 2 more minutes.


Grilled Muenster Cheese on Whole Wheat Sandwich Round with Pecans, Blueberries, and Green Onions. Serve with Sliced Yellow Squash and Raspberries

Friday, April 11, 2025

National Pet Day
Health Benefits




Health Benefits of a Pet



Studies have found that:
• Pet owners are less likely to suffer from depression than those without pets.
• People with pets have lower blood pressure in stressful situations than those without pets.
• Playing with a pet can elevate levels of serotonin and dopamine, which calm and relax.
• Pet owners have lower triglyceride and cholesterol levels than those without pets.
• Heart attack patients with pets survive longer than those without.
• Pet owners over age 65 make 30 percent fewer visits to their doctors than those without pets.

Caring for a pet can help with those healthy lifestyle changes by:
• Increasing exercise. Exercise doesn’t have to involve boring repetition at a gym. Taking a dog for a walk, riding a horse, or simply chasing a kitten around are fun ways to fit healthy daily exercise into your schedule.
• Providing companionship. Isolation and loneliness can make disorders such as depression even worse. Caring for a living animal can help make you feel needed and wanted, and take the focus away from your problems. Most pet owners talk to their pets, some even use them to work through their troubles.
• Helping meet new people. Pets can be a great social lubricant for their owners. Dog owners frequently stop and talk to each other on walks or in a dog park. Pet owners also meet new people in pet stores, clubs, and training classes.
• Reducing anxiety. A dog's companionship can offer comfort, help ease anxiety, and build self-confidence for people anxious about going out into the world.
• Adding structure and routine to your day. Many pets, especially dogs, require a regular feeding and exercise schedule. No matter your mood—depressed, anxious, or stressed—you’ll always have to get out of bed to feed, exercise, and care for your pet.
• Providing sensory stress relief. Touch and movement are two healthy ways to quickly manage stress. This could involve petting a cat or taking a dog for a walk.

Pets and older adults
The key to aging well is to effectively handle life’s major changes, such as retirement, the loss of loved ones, and the physical changes of aging. Pets can play an important role in healthy aging by:
• Helping you find meaning and joy in life. As you age, you’ll lose things that previously occupied your time and gave your life purpose. You may retire from your career or your children may move far away. Caring for a pet can bring pleasure and help boost your morale and optimism. Taking care of an animal can also provide a sense of self-worth.
• Staying connected. Maintaining a social network isn’t always easy as you grow older. Retirement, illness, death, and moves can take away close friends and family members. And making new friends can get harder. Dogs especially are a great way for seniors to spark up conversations and meet new people.
• Boosting vitality. You can overcome many of the physical challenges associated with aging by taking good care of yourself. Pets encourage playfulness, laughter, and exercise, which can help boost your immune system and increase your energy.

Resources and References

American Humane Association
5 Ways Pets Can Improve Your Health



Thursday, April 10, 2025

Transform Your Space: Pantry Perfection


Welcome to the ultimate guide to achieving pantry perfection! A clean and organized pantry can truly transform your kitchen space. Not only does it make cooking and meal planning more efficient, but it also contributes to a healthier and more enjoyable home environment. Let’s dive into simple guidelines that will help you maintain a spotless kitchen and pantry.


The Clean Slate

Take everything out: The first step is to remove all items from your pantry. Yes, everything! This includes those half-used bags of pasta, the spices you can't remember buying, and the cans hidden in the back. It’s time to assess what you have, what you need, and what’s simply taking up valuable space.

The Deep Clean

Clean thoroughly: With your pantry emptied, take the opportunity to give it a deep clean. Wipe down all surfaces, including shelves, walls, and those often-forgotten corners. A mix of warm water and mild detergent works wonders, but for tougher stains, consider a mixture of baking soda and water.

Organize and Prioritize

Organize smartly: Group similar items together and decide on the best way to store them. Think about how you use your kitchen and organize items in a way that makes your daily routine smoother. High-use items should be within easy reach, while bulk or seldom-used items can take a higher or more remote shelf.

Label everything: Labels aren’t just for the aesthetically minded; they’re incredibly functional. By clearly marking shelves and containers, you establish a system that guides every household member to effortlessly locate and return items to their rightful spots. But the utility of labels doesn't stop there; they're also incredibly effective for tracking food quality and safety. A simple date labeled on prepared foods can tak the guesswork out of how fresh your leftovers are, ensuring your kitchen is not just organized, but smart and safe too.

Sustainability and Sharing

Donate and compost: If you find unopened, non-perishable items that you won’t use, consider donating them to a local food bank. For perishable items and food scraps, composting is a great way to reduce waste and give back to the earth.


Maintenance is Key

Regular checks: Ideally, your pantry should undergo a major clean-out at least twice a year, though a seasonal approach (four times a year) is even better. Keep an eye on expiration dates, and make immediate clean-ups a habit to avoid attracting pests.

Six Steps to Pantry Perfection

1.    Discard old or unwanted food: Start by getting rid of anything that’s expired, stale, or simply unappealing. This step is liberating and creates space for what you truly enjoy and use.

2.    Donate what you won’t use: Got canned goods or non-perishables you won’t eat? Donate them! Also, reassess small appliances or gadgets that are gathering dust.

3.    Empty those shelves: With unneeded items gone, clear everything else out to prepare for a thorough cleaning.

4.    A clean canvas: Now’s the time to clean those shelves. Don’t overlook this step – a clean surface is key to a truly organized pantry.

5.   Strategic organization: Once clean, start organizing your items by category, usage, or any system that makes sense for your lifestyle. Use bins, baskets, and dividers to keep categories distinct and items accessible.

6.    Opt for re-sealable containers: Ditch bulky packaging for clear, airtight containers. Not only does this save space, but it also keeps your food fresher longer and makes inventory checks a breeze.

Keeping it Clean

Frequent mini-cleans: To keep your pantry in top shape, do a quick sweep once a month. This doesn’t have to be time-consuming – even 20 minutes can make a big difference. Use this time to check stock levels, wipe down surfaces, and ensure everything is in its place.

 Final Thoughts

Achieving and maintaining pantry perfection is about creating a system that works for you and your household. It’s not just about a one-time clean-up but about adopting habits that keep your pantry in order year-round. Remember, a well-organized pantry is more than just pleasing to the eye; it makes cooking more enjoyable, reduces waste, and contributes to a healthier lifestyle.

National Farm Animals Day

National Farm Animals Day was created as a day to raise awareness about the plight of slaughtered animals and to find a home for abandoned and abused farm animals.






Animal Rescues That Will Make You Happy
that PETA Exists


Vegetarian Resources

1. The Vegetarian Resource Group
2. Peta
3. Vegetarian Nutrition Dietetic Practice Group (VN DPG), Academy of Nutrition and Dietetics
4. The Vegan Society
5. Ginny Messina, RDN - Vegan Dietitian: Recipes to Try - Pinterest 
6. MyPlate, Healthy Eating for Vegetarians




Tuesday, April 8, 2025

International Moment of Laughter
The Health Benefits of Laughter

"People who laugh actually live longer than those who don't laugh.
Few persons realize that health actually varies according to
the amount of laughter."
James J. Walsh, MD


Having a good laugh usually makes us feel good about ourselves.




I Love to Laugh


Research published in the International Journal of Obesity discovered laughter can be beneficial in weight control.

Laughing helps burn calories by increasing the heart rate by 10 to 20 percent: The metabolism increases as well, meaning you will burn more calories at rest once you have stopped laughing.

Scientists calculated 15 minutes of laughter a day will burn 10 to 40 calories, depending on a person’s weight and the intensity of the laughter.

Laughter can relieve physical tension and stress, leaving your muscles relaxed for up to 45 minutes after.

Laughter triggers the release of endorphins, which promotes an overall sense of well-being.

Laughter improves the function of blood vessels and increases blood flow, which may benefit the cardiovascular system.

Laughter may benefit people with diabetes. One study showed after watching a comedy, the group had lower blood sugar levels than they did after listening to a boring lecture.

Laugh because it feels great,
because it is healthy for you, and
because we take ourselves too seriously.
It’s time to lighten up.

“Laughter is the best medicine.”

April, Parkinson's Awareness Month
Nutrition and Parkinson's Disease




Nutrition and Parkinson's Disease Webinar



Kathrynne Holden is a registered dietitian who specializes in nutrition for Parkinson's disease (PD). Drawing on her former hospital experience, she has pioneered the understanding of the unique nutrition needs of people with Parkinson's. Her aim is to provide the knowledge needed to prevent nutrition-related hospitalizations, make the best use of PD medications, and maintain an independent lifestyle.




“Some Parkinson medications can cause edema
(a build-up
 of fluid in the tissues,
often in the ankles, lower legs, and wrists).
If you have edema, it’s important to get plenty
of potassium in the diet,
avoid too much salt
 and highly-processed
foods (potato chips, canned soups
, pickles for example),
and stay in close touch with your physician.”
- Kathrynne Holden, MS, RD

Kathrynne Holden has written books and articles for the public, produced and has authored the professional's manual "PARKINSON'S DISEASE: Guidelines for Medical Nutrition Therapy." She has also developed the first nutrition risk assessment tool specific to PD. Kathrynne regularly speaks at Parkinson's symposiums and conferences and has conducted presentations in the United States, Canada, Australia, and the United Kingdom.

Research. Gerald C. McIntosh, M.D., Kathrynne E. Holden, M.S., R.D.: Risk for malnutrition and bone fracture in Parkinson's disease: a pilot study. Journal of Nutrition for the Elderly. Spring 1999; Vol. 18, No. 3.

Abstract. Conditions relating to Parkinson's disease include tremors, impaired balance, falls, constipation, food-medication interactions, and anorexia. Weight loss, bone thinning, and muscle wasting are common, raising the risk for malnutrition and bone fracture. This pilot study examines the lifestyle and dietary choices of 24 Parkinson's patients. Unplanned weight loss and falls were common, and most had multiple risk factors for malnutrition and fracture. Results support findings in previous studies and call for early nutrition intervention to help prevent fractures, muscle wasting, bowel impaction, and dehydration. The findings indicate that such intervention could prevent hospitalizations and related costs.



Review of the literature on
Nutrition and Parkinson's Disease

There is no special diet for people with Parkinson's disease. The nutritional goals include:
  • Eat well-balanced meals.
  • Consume adequate calories to maintain body weight within a normal range.
  • Minimize food and drug interactions.
  • If chewing, choking or excessive coughing becomes a problem, provide food consistency easily tolerated.
  • Feeding may become difficult and a referral to an occupational therapist may be necessary for adaptive eating utensils.
Eat Well-Balanced Meals
Eat a variety of foods. Include foods rich in fiber, such as fruits, vegetables, whole grains, legumes, bran, cereals, rice, and pasta. Limit intake of salt, sugar, and foods high in saturated fats and cholesterol. Drink eight cups of water per day. Balance exercise and food in order to maintain your weight within a healthy range. Ask your doctor if alcohol will interfere with any of your medications.

Medication and Food Interactions
Medication used to treat Parkinson's disease may cause nausea. Let your doctor know if nausea is a problem. There are several ways to control nausea, including:
  • Drink clear liquids, such as water, broth, fruit juices without pulp (apple juice, grape juice or cranberry juice), Clear sodas, sports drinks, and plain gelatin.
  • Avoid juices with pulp and orange and grapefruit juices.
  • Eat and drink slowly.
  • Beverages should be consumed between meals, not with the meal.
  • Choose bland foods such as saltine crackers. Avoid greasy and fried foods.
  • Eat smaller meals, more frequently throughout the day.
  • Foods should be eaten cold or at room temperature.
  • After eating keep your head elevated and avoid brushing your teeth.
Some medications for Parkinson's disease may cause thirst or dry mouth. Include 8 or more cups of liquid each day, unless other medical conditions require you to limit your fluid intake. Add sauces to foods to make them moister. Try sour candy or an ice pop to help increase saliva.

Malnutrition may become a problem for a person diagnosed with Parkinson's disease. This could be related to depression, nausea, difficulty feeding, problems with swallowing, chewing, coughing, and/or a loss of interest in food.

Patients who experience swallowing difficulties should consult a physician. The doctor may recommend a swallow study to determine the food consistency best tolerated. If feeding becomes difficult, a referral to an occupational therapist may be necessary for adaptive eating utensils.

The Parkinson's Disease Foundation (PDF) is a leading national presence in Parkinson's disease research, education, and public advocacy. PDF is working for nearly one million people in the US who live with Parkinson's by funding promising scientific research and supporting people with Parkinson's, their families, and caregivers through educational programs and support services. Since its founding in 1957, PDF has funded over $85 million worth of scientific research in Parkinson's disease, supporting the work of leading scientists throughout the world.

Click the following link to learn more about Parkinson's Awareness Month.

From Crust to Crave: The Global Story of the Empanada

The empanada may be small, but it carries a big story—one filled with history, culture, and flavor. Found across Latin America, Spain, Portugal, and beyond, this baked or fried pastry has earned a place on tables, in street stalls, and in the hearts of food lovers worldwide.


What Is an Empanada?

An empanada is a simple concept: dough folded over a filling and sealed shut before cooking. But don’t let that simplicity fool you. Empanadas can be packed with almost anything—meat, cheese, vegetables, fruits, or seafood. Their versatility makes them a go-to for snacks, appetizers, and even full meals.

The name comes from the Spanish word empanar, meaning “to roll or cover. " The dish is thought to have evolved from Middle Eastern pastries that made their way to the Iberian Peninsula during the Muslim conquest of Spain. Over time, this humble pocket of food adapted to local tastes and ingredients wherever it traveled.

A Dough for Every Region

Empanada dough is typically made from wheat flour and a fat like butter or lard, producing a flaky texture similar to puff pastry. But like everything with empanadas, the dough varies by region.

  • Venezuela & Colombia: Often use corn (maize) dough

  • Caribbean & Coastal regions: May use cassava or plantain-based dough

  • Spain & Argentina: Favor wheat-based dough with rich, buttery layers

Shapes vary too. Half-moon is most common, but some regions prefer round or rectangular versions. Even the seams have flair—crimped, twisted, fork-pressed, or decorated with extra dough to hint at what’s inside.

Fillings That Tell a Story

The inside of an empanada can be a peek into a region’s culture. Here are just a few mouthwatering examples:

  • Argentina (Empanadas de Carne): Ground beef, onion, bell pepper, hard-boiled egg—sometimes with raisins for a sweet-savory twist

  • Venezuela (Pabellón): Shredded beef, black beans, fried sweet plantains

  • Vegetarian Options: Cheese and onion, spinach, or creamy corn

  • Seafood Versions: Shrimp, mussels, clams, fish—even shark in coastal areas

  • Sweet Empanadas: Filled with guava and cheese, dulce de leche, custards, or fruit preserves

These aren’t just comfort food—they’re cultural expressions.

More Than a Snack

Empanadas are beloved for being cheap, portable, and satisfying. That’s why they’re a street food staple and a crowd-pleaser at family tables. Pair them with dipping sauces—avocado salsas, chimichurri, spicy tomato, or garlic-herb blends—and they shine even brighter.


Final Bite

Whether in Buenos Aires, Bogotá, San Juan, or a small kitchen at home, empanadas bring diverse flavors to your table. It’s a dish that combines history, heritage, and heart—one delicious pocket at a time.

Empanada Recipes, Spruceeats


Saturday, April 5, 2025

The Monarch’s Journey

The Monarch’s Journey 

There’s something magical about witnessing transformation up close.


In late February, tiny monarch caterpillars began devouring the milkweed in our yard. By March 23, one had formed a chrysalis. A week later, on March 30, the casing turned translucent, revealing those iconic black and orange wings. Just 32 minutes later, she emerged—a brand new butterfly.

I waited to watch her take flight… but Lola, our curious 2-year-old dachshund, had to investigate first.  Still, I was able to catch the butterfly fluttering into the world.


Now, a new wave of caterpillars is back on the milkweed. The cycle continues. Life keeps moving.

Friday, April 4, 2025

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

Dietitian Blog List