Kiwi Raspberry Parfait

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.

Stuffed Pepper with Cauliflower Rice and Avocado

 

Stuffed Pepper with
Cauliflower Rice and Avocado

Serves One

Ingredients
1 cup Cauliflower, Rice with shredded carrots and peas
1 large Bell pepper
1/2 Avocado, small
1 Tbsp Blue Cheese

Directions.

1. Cook cauliflower rice. Measure one cup and refrigerate until it is chilled, about 1-2 hours.
2. Wash bell pepper. Cut the top off and remove the seeds. Cut a small piece from the bottom to make the pepper stand up.
3. Peel and dice 1/2 avocado. Add to cauliflower rice. Mix well.
4. Add cauliflower rice mixture to the bell pepper.
5. Top with blue cheese and serve.

Optional. Add protein source to make a meal.

Nutrition Facts.

National Julienne Fries Day Baked Julienne Sweet Potato and Carrot Fries

Julienne is a cutting technique - to "julienne" is to cut veggies, potatoes or other foods into thin strips - matchsticks. 

Baked Julienne Sweet Potato and Carrot Fries

Yields 3 Servings (5 ounces)

Ingredients

1 Sweet Potato (peeled)

4 large carrots

2 tablespoons Olive Oil

1 teaspoon Cornstarch

1 teaspoon Cumin
Coarse Kosher Salt, to taste

Directions

1. Preheat oven to 400 degrees.

2. Julienne the sweet potato and carrots.

3. Combine the cumin and cornstarch in a small bowl.

4. In a large mixing bowl, pour the olive oil over the julienne vegetables. Stir to coat evenly. Stir in the cumin and cornstarch.

5. Lay the veggies as flat as possible on a large baking sheet.
6. Bake for 25 - 30 minutes, flip the fries halfway through. Watch to make sure they don't get too crisp.
7. During the last 5 minutes, use tongs to stir.

ChefSteps Tips & Tricks: 

Julienne Hella Veggies in a Flash

August 9, International Day of the World's Indigenous People

"On this International Day of the World's Indigenous Peoples, I call on Governments everywhere to draw on the guidance of this international framework to improve access to education for indigenous peoples and to reflect their experiences and culture in places of learning. Let us commit to ensuring indigenous peoples are not left behind as we pursue the vision of the Sustainable Development Goals.” - Secretary-General Ban Ki-moon on International Day of the World's Indigenous People.

            Indigenous Peoples can feed the world

UN Declaration on the Rights of Indigenous Peoples

On 13 September 2007, the General Assembly adopted the United Nations Declaration on the Rights of Indigenous Peoples, a major milestone with respect to the cooperation and solidarity between indigenous peoples and Member States.

The Declaration is the most comprehensive international instrument on the rights of indigenous peoples. It embodies global consensus on the rights of indigenous peoples and establishes a universal framework of minimum standards for their survival, dignity, and well-being. It elaborates on existing human rights standards and fundamental freedoms, as they apply to the specific situation of indigenous peoples.

Over the last decade, the implementation of the Declaration has achieved some major successes at the national, regional and international levels. Despite the achievements, there continues to be a gap between the formal recognition of indigenous peoples and the implementation of policies on the ground.

Article 42 of the Declaration explicitly refers to the role of the Permanent Forum on Indigenous Issues in promoting respect for and full appreciation of the provisions of the Declaration. 

Goal 4 of the 2030 Agenda for Sustainable Development calls for ensuring equal access to all levels of education and vocational training for the vulnerable, including persons with disabilities, indigenous peoples, and children in vulnerable situations.

In spite of these instruments, the right to education has not been fully realized for most indigenous peoples, and a critical education gap exists between indigenous peoples and the general population.

Where data exist, they show consistent and persistent disparities between the indigenous and the non-indigenous population in terms of educational access, retention, and achievement, in all regions of the world.

The education sector not only mirrors the historical abuses, discrimination, and marginalization suffered by indigenous peoples but also reflects their continued struggle for equality and respect for their rights as peoples and as individuals.

It is also a reminder of the responsibility of individuals as consumers, to understand that there is a story and a personal experience behind every food, piece of cloth, textile or artwork from an indigenous individual or community.

Eat Traditional Foods, Fight Diabetes

The Food and Agriculture Organization (FAO) of the United Nations, Centre for Indigenous Peoples’ Nutrition and Environment (Rome 2009) prepared a documentary, called the Food Systems of Indigenous Peoples.

This book seeks to define and describe the diversity in food systems, nutrition, and health in 12 rural case studies of Indigenous Peoples in different parts of the world as a window to global Indigenous Peoples’ circumstances.

A procedure for documenting Indigenous Peoples’ food systems was developed by researchers working with the Centre for Indigenous Peoples’ Nutrition and Environment (CINE) at McGill University, Canada, and the FAO. The procedure was adapted and applied in case studies located in Canada, Japan, Peru, India, Nigeria, Colombia, Thailand, Kenya, and the Federated States of Micronesia. The collective intent of this documentation is to show the inherent strengths of the local traditional food systems, how people think about and use these foods, the influx of industrial and purchased food, and the circumstances of the nutrition transition in indigenous communities. This research was completed with both qualitative and quantitative methods by Indigenous Peoples and their academic partners in the context of the Second International Decade of the World’s Indigenous Peoples, and the Declaration of the Rights of Indigenous Peoples adopted in 2007 by the General Assembly of the United Nations.

Resources:

UN Declaration on the Rights of Indigenous Peoples

American Family Day The Family Meal Time

Family mealtime is an ageless tradition shared by people all around the world. Eating dinner together keeps the doors of communication open. It's a perfect time to show your children they are your priority. Studies have shown children who eat dinner with their families are less likely to use alcohol, tobacco and illegal drugs and more likely to develop good eating habits.
 

Family Dinner

Segment from World Report, April 2009

A recent family study conducted by Brigham Young University, quizzed more than 1500 IBM employees. The results show that families who spend time eating dinner together will encounter less conflict between family and work.

The BYU study appeared in issues of Family and Consumer Sciences Research Journal, The Wall Street Journal, U.S. News and World Report and Slate magazine. Dr. Jacob expressed the hope for society to value dinner time, and not allow things to interrupt it.

In fact, a multi-national study cited by the marriage and family therapy program at the University of Minnesota and its director, reports family meal time has a more positive influence on emotional and intellectual development in children and teens than sports or additional time in school.

Nutritious Meals for Families on a Budget

August 3, National Grab Some Nuts Day

Nuts once considered a high fat, high-calorie food is now being recognized as a Nutritious Snack with essential fatty acids, omega fats, protein, and many vitamins and minerals.

August 1 - 7 World Breastfeeding Week: Nutrition, Food Security and Poverty Reduction

 World Breastfeeding Week 

Coordinated by World Alliance for
Breastfeeding Action (WABA)

August 1 - 7

World Breastfeeding Week is coordinated by the World Alliance for Breastfeeding Action (WABA), a global network of individuals and organizations concerned with the protection, promotion and support of breastfeeding worldwide based on the Innocenti Declarations, the Ten Links for Nurturing the Future and the WHO/UNICEF Global Strategy for Infant and Young Child Feeding.

WABA’s core partners are the Academy of Breastfeeding Medicine (ABM), International Baby Food Action Network (IBFAN), International Lactation Consultant Association (ILCA), La Leche League International (LLLI), and Wellstart International. WABA is in consultative status with UNICEF and an NGO in Special Consultative Status with the Economic and Social Council of the United Nations (ECOSOC).

By linking breastfeeding to the SDGs, the breastfeeding movement will be able to connect with a variety of development issues by 2030 for maximum impact.

WBW materials cover the main links between breastfeeding and the SDGs along 5 broad themes:
(1) nutrition/food security
(2) health, well-being, and survival
(3) environment and climate change
(4) work productivity, empowerment, social protection
(5) sustainable partnerships and rule of law

Objectives of WABA World Breastfeeding

*To inform people about the new Sustainable Development Goals (SDGs) and how they relate to breastfeeding and Infant and Young Child Feeding (IYCF).

*To firmly anchor breastfeeding as a key component of sustainable development.

*To galvanize a variety of actions at all levels on breastfeeding and IYCF in the new era of the SDGs.

* To engage and collaborate with a wider range of actors around promotion, protection, and support of breastfeeding.

Breastfeeding Is Really Good For Babies,
But Millions Can't Do It

“By recognizing that breastfeeding is a key to sustainable development, we will value our wellbeing from the start of life, respect each other and care for the world we share.” 

 - UNICEF & WHO WBW

Breastfeeding Benefits for Baby and Mom

KidsEatRight

Resources

1. Kids Eat Right, reference: Breastfeeding

2. World Breastfeeding Week (WABA)

July 29, National Lasagna Day Featuring Spinach Tofu Lasagna

Spinach Tofu Lasagna
Makes six to eight servings. 
Adapted from Animals Deserve Absolute Protection Today and Tomorrow (ADAPTT.)  ADAPTT believes all animals have an inherent right to be free and live completely unfettered by human dominance. 

Ingredients
1/2 lb. lasagna noodles
2 10-oz. packages frozen chopped spinach, thawed, drained
1 lb. soft tofu
1 lb. firm tofu
1/4 cup soy milk
1/2 tsp. garlic powder
2 tbsp. lemon juice
3 tsp. minced basil
4 cups vegan tomato sauce

Directions 
Cook the lasagna noodles according to the package directions. Drain and set aside on a towel. Do not let them stick together. If this happens, run warm water over them to separate.

Preheat oven to 350ᵒ degrees F.

Squeeze the spinach as dry as possible and set aside. Place the tofu, soy milk, garlic powder, lemon juice, and basil in a food processor or blender and blend until smooth.

Cover the bottom of a 9 x 13 baking dish with a thin layer of tomato sauce, then a layer of noodles (use about one-third). Follow with a layer of half of the tofu filling and half of the spinach. Continue in the same order using half of the remaining tomato sauce and noodles and all of the remaining tofu filling and spinach. End with the remaining noodles, covered by the remaining tomato sauce.

Bake for 25 to 30 minutes.

To encourage healthy eating, prepare and present
the foods with the same attention to detail,
as if you were a pastry chef.

- Sandra Frank, Ed.D, RDN, FAND

July 28, National Milk Chocolate Day

Resources

1. Drinking Chocolate Milk May Help Your Workout - WebMD

2. Health by Chocolate - WebMD
3. Dairy Alternatives for Kids Who Won't – or Can't – Drink Milk  #EatRight

National Chili Dog Day

Healthier Recipes

1. Healthy Chili-Cheese Dogs Recipe | MyRecipes.com

2. Regional Favorite Hot Dogs, SeriousEats

Creme Brûlée, Low Fat

Creme Brûlée, Low Fat

INGREDIENTS

2 cups nonfat milk

2 tablespoons nonfat powdered milk

3⁄4 cup egg substitute

1⁄3 cup Splenda sugar substitute

1 teaspoon vanilla extract

3 teaspoons sugar

1 cup fresh berries

DIRECTIONS

1. Preheat oven to 325.

2. Gradually stir milk into milk powder.

3. Stir in egg substitute, 1/3 cup Splenda, and vanilla.

4. Pour mixture into custard cups.

5. Bake in a pan filled with hot water to 1" deep about 35 minutes, until custard is set.

6. Chill.

7. Sprinkle 1/2 tsp sugar over the top of each custard and place cups on a baking sheet.

8. Broil 4" from heat until sugar is caramelized.

9. Serve with fresh berries.

Nutrition Profile
Yield: 4 servings
Analysis per Serving

108 Calories (kcal)                 

10 Protein (g)  

16 Carbohydrates (g) 

1 Total Dietary Fiber (g) 

14 Total Sugars (g)

3 Added Sugar (g) 

0 Fat (g)                 

0 Saturated Fat (g)

3 Cholesterol (mg)

334 Calcium (mg)

174 Sodium (mg)

July is Sandwich Generation Month “Three Generations Bound By Caring”

The Sandwich Generation represents a group of individuals who find themselves in the unique position of caring for their elderly parents while also supporting their own children. This generation embodies dedication, patience, and compassion, making it a cause for celebration and recognition. The primary aim is to raise awareness about the unwavering efforts of these individuals and ensure they receive the support they need.

Sandwich Generation Month is observed annually in July in honor of this extraordinary group. During this time, the community comes together to better understand the specific challenges faced by this generation and highlight the various support systems available to them as they navigate the complexities of maintaining multi-generational households.

According to data from the Pew Research Center, slightly over one in eight Americans aged 40 to 60 finds themselves in this dual role of raising their own children while caring for aging parents. This statistic underscores the growing significance of the Sandwich Generation and the importance of acknowledging their remarkable contributions.

Sandwich Generation

Reference.
1. Learn more about the Sandwich Generation. 
2. Sandwich generation moms feeling the squeeze, American Psychological Association.

July 21, National Junk Food Day

Top 10 Patriotic Junk Food Songs

Ginger Glazed Salmon with Mango Salsa

This marks my inaugural experience with an air fryer. As a salmon enthusiast intending to create a mango salsa for Our Mango series, everything seemed perfectly aligned for a delicious meal.

After unboxing the air fryer, I was eager to find the cooking instructions. However, to my dismay, there were none to be found. Fortunately, I turned to YouTube, where I discovered a helpful tutorial on how to prepare salmon using the air fryer. The outcome was truly delightful, and I couldn't be happier with the results.

    

 Ginger Glazed Salmon with Mango Salsa

Serves 1

Ingredients
6 oz Salmon, fresh or defrosted
2 Tbsp Ginger dressing as a marinade

Mango Salsa
1/2 Mango, diced
2 Tbsp Tomatoes, diced
2 Tbsp Onions, diced
2 Tbsp Green peppers, diced
2 teaspoons Ginger marinade

1. Preheat the air fryer to 400 degrees Fahrenheit.
2. Marinade salmon with ginger dressing. Refrigerate for at least 30 minutes.
3. Place the salmon filet in the air fryer basket and set the timer for 10 minutes.

4. While the salmon is cooking, prepare the mango salsa.
5. Combine all the salsa ingredients together and mix gently.
6. Top salmon with mango salsa and enjoy.

 

Nutrition Information
Analysis based on One serving.
Calories (kcal)                327
Protein (g)                       34
Carbohydrates (g)          18
Total Dietary Fiber (g)      2
Total Sugars (g)              14
Added Sugar (g)               0
Fat (g)                             13
Saturated Fat (g)              1
Cholesterol (mg)             73
Sodium (mg)                  222

July 18, Nelson Mandela Day

Nelson Mandela was a gift to Humanity and his
Teachings Will Forever Live

What Can I Do On Mandela Day?

The overarching objective of Mandela Day is to inspire individuals to take action to help change the world for the better, and in doing so build a global movement for good. Ultimately it seeks to empower communities everywhere. “Take Action; Inspire Change; Make Every Day a Mandela Day.”

Individuals and organizations are free to participate in Mandela Day as they wish. We do however urge everyone to adhere to the ethical framework of “service to one’s fellow human”.

Raffis' tribute to humanity's hero sprang from Mandela's' call to global leaders in 2000 to turn this world around, for the children. In 2001, Raffi sang this for
Nelson Mandela at Torontos Ryerson University.

Nelson Mandela Tribute from
George Stroumboulopoulos

A short biography of Nelson Mandela

Nelson Mandela Day:
If the legacy of Nelson Mandela’s life and work is to be dynamic, it must be “owned” by current and future generations. It must be accessible to everyone and applied in constantly changing contexts of time and place.

Our Mango Harvest: Mango Chicken Pasta Salad

The Mango Chicken Pasta Salad is easy to prepare and perfect for a hot summer day. Make sure you refrigerate before serving.

Ingredients.
1/2 cup pasta, cooked
1/2 cup mango, diced
3 oz chicken, diced
1/4 cup tomato, diced
2 Tbsp onions, diced
2 Tbsp fat-free vinaigrette
1 cup mixed greens

Directions.
1. Plate the greens on the bottom of the plate.
2. Mix all ingredients together (except the greens).
2. Refrigerate until ready to serve.

Nutrition Information.

July, National Ice Cream Month Join Our Ice Cream Social

It’s fun, cold, delicious, comes in many flavors. Which one to choose? What meets your taste? Test the Brands, Read the portion size, check the calories and fat. An educated consumer has the knowledge to make the right decision. 

The third Sunday in July is National Ice Cream Day. Enjoy

Our Ice Cream Social

Toppings

Ice Creams

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

Blueberries with 

Blueberry Crumble Ice Cream

Nutrition Information. 151 Calories; 3 g Protein; 17 g Carbohydrates;
1 g Dietary Fiber; 9 g Fat; 46 mg Cholesterol; 26 mg Sodium

Raspberries with 

Red Velvet Ice Cream and Vanilla Wafer

Nutrition Information. 157 Calories; 3 g Protein; 18 g Carbohydrates;
1 g Dietary Fiber; 9 g Fat; 49 mg Cholesterol; 59 mg Sodium

Kiwi, Blueberries, and Strawberries with 

Caramel Delight Ice Cream, Light 

Nutrition Information. 131 Calories; 4 g Protein; 23 g Carbohydrates;

1 g Dietary Fiber; 4 g Fat; 30 mg Cholesterol; 46 mg Sodium

Nutrition Information

Scoop Size Matters

Heidi Diller, Registered Dietitian, 

has tips to help pick a delicious ice cream 

without busting your diet!

Cynthia Sass, MPH, MA, RD, CSSD describes 
"How to choose healthier ice cream"

From the table below you can see ice cream has a variety of calories and amounts of fat. I have never been a fan of no sugar-added ice cream. However, the flavor of some of the light brands I found to match those of the regular and premium brands. Try some of the light brands and see what you think?

Resources

Ben and Jerry’s
Nutrition Information - Click Ice Cream

Blue Bell Creameries
Nutrition Information - Click Ice Cream Links

Breyers
Nutrition Information-Click product for info

Häagen-Dazs
Nutrition Information-Click Product for Info