Sweet Potato Awareness Month: From Our Garden to Table

Sweet Potatoes are one of my favorite superfoods! From their fascinating history to tips on growing, storing, and cooking them to their incredible nutritional benefits, I've got you covered. So, prepare to fall head over heels for these delicious tubers that will take your taste buds on a sweet journey!

Did you know that sweet potatoes have been cultivated for thousands of years? Originating in Central America, they quickly spread across the globe, becoming a staple in many cuisines. These versatile gems have stood the test of time and carved out a special place on our plates.

Growing Sweet Potatoes.

Whether you have a green thumb or are a newbie in the gardening world, growing your sweet potatoes is a rewarding experience. These plants thrive in warm climates and require well-drained soil. Planting them in late spring or early summer will allow you to enjoy a bountiful harvest come autumn. So, roll up your sleeves, grab your gardening tools, and let's get digging!

Storing

Once you've harvested your sweet potatoes, the next step is storing them properly. Store them in a cool, dry, and well-ventilated place to keep their flavors intact. Avoid refrigerating them, as it could result in a loss of flavor and texture. Trust me, you want those sweet, creamy characteristics to shine through when you cook them into delicious meals!

Cooking

The culinary possibilities with sweet potatoes are truly endless. Roasted, mashed, fried, or baked into pies, these tuberous wonders add flavor and a healthy twist to any dish. Get creative and experiment with sweet potato fries, wedges, soups, and even desserts. The sky's the limit in the kitchen, so let your imagination run wild!

 Nutritional Facts

Sweet Potatoes are a powerhouse of nutrients rich in fiber, vitamins A and C, and essential minerals. Not only do they boost your immune system, but they also promote healthy digestion and contribute to overall well-being. 

So, sweet potatoes have covered you whether you want to add a colorful twist to your meals, boost your health, or just indulge in some scrumptious goodness. These fabulous tubers have captured hearts and palates worldwide, from ancient civilizations to modern-day food enthusiasts.

Sweet Potato Tartlet

This year, I was so excited about our sweet potato crops. I decided to make Sweet Potato Tartlets as an appetizer.

Ingredients
1 medium sweet potato, peeled and chopped
1 tablespoon unsalted butter
1 tablespoon maple syrup
1/8 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
1 package (1.9 ounces) frozen miniature phyllo tart shells

15 miniature marshmallows
15 walnuts

 

Directions

1. Place sweet potato in a small saucepan; cover with water. Bring to a boil. Reduce heat; cover and simmer for 10-15 minutes or until tender. Drain.

2. Mash sweet potato with butter, syrup, cinnamon, and nutmeg in a small bowl.

3. Place 1 tablespoon of potato mixture in each tart shell. Place on an ungreased baking sheet. Top with marshmallows. Bake at 350° for 8-12 minutes or until marshmallows are lightly browned. It yields about 15 tartlets.

 

Cappuccino: A Taste of Art and History

Cappuccino: A Taste 

of Art & History

A cappuccino is an Italian coffee drink traditionally prepared with a double espresso and steamed milk foam. Variations of the drink involve using cream instead of milk and flavoring with cinnamon or chocolate powder. Wikipedia.

Chocolate Cappuccino, modified
Yield: 4 servings

Ingredients

1/2 cup chocolate liqueur

1 tablespoon maple syrup

1 cup hot brewed espresso

3/4 cup scalded milk, 1%

1/8 teaspoon ground cinnamon

Chocolate shavings (optional)

Directions

1.         Combine liqueur and syrup in a microwave-safe dish.

2.         Heat on HIGH for 30 seconds.

3.         Divide the liqueur mixture among 4 mugs

4.         Add 1/4 cup espresso to each.

5.         Froth milk; pour about 1/4 cup milk into each mug.

6.         Top with ground cinnamon; garnish with chocolate shavings, if desired. 

Celebrate National Nachos day with Two-Cheese Veggie Nachos

Two-Cheese Veggie Nachos Recipe |

Recipe by Michelle Klug We love the double-cheese contrast here: Shredded cheese melts into a bubbly blanket over the tortillas, while crumbly queso fresco covers the veggies with a salty kick. It's an impressive dish for coffee table dining--it's fun to

Ingredients

1 tablespoon canola oil
1 cup chopped red onion
2 garlic cloves, minced
1 cup chopped zucchini
1 cup fresh corn kernels
2 tablespoons thinly sliced jalapeño pepper
1/2 teaspoon ground cumin
1/4 teaspoon chili powder
1/4 teaspoon kosher salt
1 (14.5-ounce) can of organic black beans, rinsed and drained
8 (6-inch) corn tortillas, cut into wedges
Cooking spray
2 ounces shredded reduced-fat Mexican-blend cheese (about 1/2 cup)
3/4 cup diced peeled avocado (about 1 small)
2 ounces crumbled queso fresco (about 1/2 cup)
1/4 cup chopped fresh cilantro
1 medium tomato, diced
4 lime wedges

Instructions

• Preheat broiler to high.
• Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Add onion; sauté 5 minutes or until tender. Add garlic; sauté 30 seconds. Add zucchini and next 5 ingredients (through salt); cook 5 minutes or until crisp-tender. Add beans; cook for 2 minutes or until thoroughly heated.
• Arrange tortilla wedges in a single layer on a large jelly-roll pan coated with cooking spray. Lightly coat tortilla wedges with cooking spray. Broil 2 minutes on each side or until lightly browned and crisp. Sprinkle shredded Mexican cheese evenly over tortillas. Broil 1 minute or until cheese melts.
• Top chips evenly with bean mixture, avocado, queso fresco, cilantro, and tomato. Serve with lime wedges.

Shopping on a Budget.

Here’s a list of budget-friendly meals under $5 for a family of 4 — nutritious, balanced, and realistic even with today’s grocery prices (assuming smart shopping, store brands, and seasonal produce).

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Breakfasts

1. Oatmeal with Fruit & Cinnamon – Old-fashioned oats, sliced banana or apple, cinnamon, and a drizzle of honey.

2. Scrambled Eggs & Toast – 8 eggs, 8 slices of whole-wheat bread, and a side of diced tomatoes.

3. Peanut Butter Banana Wraps – Whole-wheat tortillas, peanut butter, banana slices, and a sprinkle of oats.

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 Lunches

4. Bean & Cheese Quesadillas – 1 can black beans, shredded cheese, and 4 tortillas. Serve with salsa.

5. Tuna Salad Sandwiches – 2 cans tuna, mayo, chopped celery, and 8 slices bread. Add apple slices.

6. Vegetable Fried Rice – 2 cups cooked rice, 2 eggs, frozen mixed veggies, soy sauce.

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 Dinners

7. Spaghetti with Tomato Sauce – 1 lb pasta, 1 can crushed tomatoes, garlic, and herbs. Add sautéed onion or grated carrot.

8. Chili with Beans – 1 lb ground turkey or 2 cans beans, 1 can tomatoes, 1 can corn, chili seasoning.

9. Baked Potatoes with Broccoli & Cheese – 4 russet potatoes, frozen broccoli, shredded cheese.

10. Vegetable Stir-Fry with Rice – Frozen stir-fry mix, soy sauce, garlic, and cooked rice.

11. Egg & Vegetable Fried Noodles – Instant or spaghetti noodles, eggs, mixed veggies, soy sauce.

12. Cabbage & Carrot Soup – ½ head cabbage, 3 carrots, 1 can tomatoes, and broth cubes. Serve with toast.

13. Lentil Stew with Rice – 1 cup lentils, 1 cup rice, onion, garlic, and carrots.

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 Snacks or Light Meals

14. Homemade Pizza Toasts – Bread, tomato sauce, cheese, and veggie toppings baked in a toaster oven.

15. Macaroni & Vegetables – 1 lb macaroni, mixed frozen veggies, milk, and cheese sauce.

16. Pancakes with Apples – Homemade pancakes from scratch, topped with sautéed apple slices and cinnamon.

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🛒 Smart Shopping Tips

✅ Tips to Stay Under $5:

• Buy store brands, bulk dry beans and rice, and seasonal produce.

• Use eggs, beans, lentils, and potatoes as affordable protein/starch bases.

• Cook double portions and freeze leftovers for another meal.

💵 Coupons & Discounts

• Use store apps or loyalty cards to collect digital coupons.

• Look for BOGO (Buy One Get One Free) or “mix & match” promotions—especially for canned goods, frozen vegetables, and pasta.

• Stack savings: Combine manufacturer coupons with store discounts when allowed.

• Check weekly circulars or apps like Flipp for grocery deals before shopping.

🧺 Budget-Friendly Strategies

• Buy store brands—same quality, lower price.

• Choose in-season produce for freshness and value.

• Buy in bulk staples (rice, beans, oats, potatoes) and store them properly.

• Plan meals around sales, not the other way around.

• Use unit-pricing labels on shelves to compare costs per ounce or per pound.

🍽️ Kitchen Savers

• Cook once, eat twice: double recipes and freeze half for a future meal.

• Turn leftovers into new dishes—e.g., chili becomes burrito filling.

• Stretch proteins: mix beans or lentils into ground meat to lower cost and boost nutrition.

• Reduce waste by repurposing produce—soft fruit into smoothies, wilted greens into soups.

November 1 to 7, National Fig Week Figs, Civilizations Oldest Fruit

   The Fig

      How to Plant a Fig Tree

        Nutrition Information

        Edible Recipe Art

        Fig Art
        Side Effects 

        Resources

Selection. Look for figs that are soft and smell sweet. Handle carefully, as their skin bruises easily. 
Storage. Fully ripened figs can be stored in the refrigerator for up to 2 days; bring to room temperature before serving.

How to Plant a Fig Tree

Nutrition Information

Figs are rich in fiber, potassium, phytonutrients, and antioxidants, such as carotene, lutein, tannins, and chlorogenic. 

Recipe: Peach & Fig Yogurt Flower

Dried figs can be used as a substitute for fat in baked goods. When using dried figs in baking to replace shortening or oil, do not over-mix or over-bake. In a recipe, use half the normal amount of shortening, margarine, butter, or oil when using dried puree. 

Fig Art

Side Effects from WebMD
Avoid prolonged sun exposure when taking fig leaf because it can cause the skin to become extra sensitive to the sun. Wear sunblock outside, especially if you are light-skinned. 

Skin contact with fig fruit or leaves can cause a rash in sensitive people.

Special Precautions & Warnings:
Pregnancy and breast-feeding: Fresh or dried fig fruit is safe in amounts found in food, but there’s not enough information to know if it’s safe in the larger amounts used as medicine.

Surgery: Fig might lower blood sugar levels. There is some concern that it might interfere with blood sugar control during and after surgery. Stop using fig as medicine at least 2 weeks before a scheduled surgery.

Resources
1. California Figs
2. Figs, Fresh, Fruits and Veggies More Matters 

3. Figs, Wikipedia® 

Sandwich Day - Use Your Creativity

 November 3rd is National Sandwich Day. The sandwich was named after John Montagu, the fourth Earl of Sandwich. In the 1700s, John Montagu created the sandwich because he wanted to eat his meal with one hand.

Resource: Build a Better Sandwich, @Healthyfamprj

 

Greatest Movie Sandwiches

November Wellness News

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. 

Celebrate November Produce! @produceforkids 

Monthly Events

American Diabetes Month
Diabetic Eye Disease Month
Epilepsy Awareness Month
Lung Cancer Awareness Month
National Alzheimer's Disease Awareness Month
National Healthy Skin Month
National Family Caregivers Month
National Hospice Palliative Care Month
National Stomach Cancer Awareness Month
Pancreatic Cancer Awareness Month
Prematurity Awareness Month
Family Stories Month
Native American Heritage Month
Adopt a Senior Pet Month
National Pet Diabetes Month
Military Family Appreciation Month
Vegan Month
National Roasting Month
Banana Pudding Lovers Month
Gluten-Free Diet Awareness Month
National Fun with Fondue Month
National Georgia Pecan Month
Greens and Plantains Month
National Pepper Month
National Pomegranate Month
Peanut Butter Lovers Month
Raisin Bread Month
Spinach and Squash Month
Sweet Potato Awareness Month
Teff and Millet Month
PTA Healthy Lifestyle Month  

Weekly Events

1-7           National Fig Week
8-14         World Antibiotic Awareness Week
7-13         Dear Santa Letter Week 
9-15         National Split Pea Soup Week
11-15       National Young Readers Week
16-22       National Hunger & Homeless Awareness
16-23       International Fraud Awareness Week
21-27       National Farm City Week
23-29       GERD Awareness Week
23-29       National Family Week
23-29        National Game & Puzzle Week

Daily Events

1 World Vegan Day;  National Cook for your Pets Day; National Calzone Day; National Cinnamon Day; National Vinegar Day; Sausage and Kraut Day; World Chili Day; Bison Day   

2 National Deviled Egg Day; North Dakota, 39th State; South Dakota, 40th State; Daylight Saving Time Ends

3 Sandwich Day; Job Action Day

4 National Candy Day; National Easy-Bake Oven Day, Election Day

5 Medical Cannabis Day, National Stress Awareness Day  

6   National Nachos Day; Men Make Dinner Day   

7 Bittersweet Chocolate with Almonds Day

8  Cook Something Bold and Pungent Day; Montana, 41st State; National Cappuccino Day 

9  National Scrapple Day; World Freedom Day; National Greek Yogurt Day

10 Worldwide NET Cancer Awareness Day; Birthday; Sesame Street Premiere; National Vanilla Cupcake Day

11  National Sundae Day;  Washington, 42nd State; Veterans Day

12 National Pizza with the Works Day, except anchovies; Chicken Soup for the Soul Day; National French Dip Day; World Pneumonia Day; National Young Readers Day

13  National Indian Pudding Day; World Kindness Day, NutritionDay

14  Loosen Up, Lighten Up Day; International Girls Day; National Pickle Day; National Spicy Guacamole Day; UN World Diabetes Day

15  America Recycles Day; Clean Out Your Refrigerator Day; National Bundt Day;  National Raisin Bran Cereal Day; National Spicy Hermit Cookie Day

16  National Fast Food Day;  Oklahoma, 46th State; Intl Day for Tolerance; World COPD Day;  Pressure Ulcer Awareness Day `

17  World Prematurity Awareness Day; National Baklava Day; Homemade Bread Day; National Take a Hike Day; Homemade Bread Day; National Butter Day

18  National Vichyssoise Day, Mickey Mouse Birthday; National Apple Cider Day

19  Carbonated Beverage with Caffeine Day; American Made Matters Day; International Men's Day

20  National Peanut Butter Fudge Day; UN Universal Children's Day, Use Less Stuff Day

21  National Gingerbread Cookie Day; National Stuffing Day

22  National Cranberry Relish Day

23 National Cashew Day; National Espresso Day; National Eat a Cranberry Day; Family Volunteer Day

24   National Sardines Day; Mother Goose Day

25   National Parfait Day

26 National Cake Day; National Olive Tree Day; National Milk Day  

27 National Bavarian Cream Pie Day, Thanksgiving Day, Turkey-free Thanksgiving;

28  National French Toast Day; Black Friday; National Leftover Day; Flossing Day; Maize Day; National Native American Heritage Day  

29   Electronic Greetings Day

30  National Mousse Day; National Mason Jar Day: Joy of Cooking Published, 1931

	Months
	January	July
	February	August
	March	September
	April	October
	May	November
	June	December

 

National Cook for your Pets Day - Cooking Tips and Foods to Avoid

Cooking Tips
No need to add anything, pets don’t need seasoning
Introduce new foods gradually
Make sure to avoid these foods

  Alcohol

  Avocado

  Chocolate, Coffee, and Caffeine

  Citrus

  Coconut and Coconut Oil

  Grapes and Raisins

  Macadamia Nuts

  Milk and Dairy

  Nuts

  Onions, Garlic, Chives

  Raw/Undercooked Meat, Eggs and Bones

  Salt and Salty Snack Foods

  Xylitol

  Yeast Dough

Always check with your vet before changing your pet's diet
Make sure to enjoy cooking and add plenty of love!


Resources and References
1. ASPCA, People Foods to Avoid Feeding Your Pets

Haunted Refrigerator Night - Food Safety

Resource and Reference
1. Partnership for Food Safety Education, BAC. 
2. FoodSafety.gov

Teal Pumpkin Project and Food Allergy Research & Education (FARE)

About the Teal Pumpkin Project®

Every child should be able to experience the joy and tradition of trick-or-treating on Halloween. But kids with food allergies are often left out of the fun since most candy is off-limits. Beware of small items a child can choke on.

Food Allergy Research & Education's (FARE) Teal Pumpkin Project helps make sure all children will come home on Halloween night with something they can enjoy. It just takes one simple act: offering non-food treats, such as glow sticks or small toys, as an alternative to candy.

Get Involved

1. Provide non-food treats for trick-or-treaters.

2. Place a teal pumpkin in front of your home to indicate to passersby that you have non-food treats available.

3. Free Teal Pumpkin Project Resources. Make the most of this year's Teal Pumpkin Project by downloading these free resources

Resources
Website: Teal Pumpkin Project
Facebook: FARE’s Teal Pumpkin Project
Twitter: FARE

World Stroke Day - Nutrition Tips for Prevention and Rehabilitation

Stroke happens when the blood supply to part of the brain is cut off. Without blood, brain cells can be damaged or die. Depending on which part of the brain is affected and how quickly the person is treated, the effects of stroke on survivors can be devastating to a person’s body, mobility and speech, as well as how they think and feel.

Stroke is a leading cause of death and disability globally. It can happen to anyone at any age, and impacts everyone: survivors, family and friends, workplaces and communities. From making individual changes, to advocating globally and locally for policies that will deliver healthier communities, we can all do something to prevent stroke.

This year the focus of the World Stroke Campaign is Prevention. On the 29th October 2017, World Stroke Day, we are calling on our members, partners and stroke stakeholders to do what they can to improve community and individual awareness of stroke risk and take action to prevent stroke at individual and population level.

Stroke Warning Signs

If you notice one or more of these signs, don't wait. Stroke is a medical emergency.

Call your emergency medical services and get to a hospital right away!

Learn the warning signs of stroke

• Sudden numbness or weakness of the face, arm or leg, especially on one side of the body
• Sudden confusion, trouble speaking or understanding
• Sudden trouble seeing in one or both eyes
• Sudden trouble walking, dizziness, loss of balance or coordination
• Sudden, severe headache with no known cause

Take action in an emergency

• Not all the warning signs occur in every stroke. Don't ignore signs of stroke, even if they go away!
• Check the time. When did the first warning sign or symptom start? You'll be asked this important question later.
• If you have one or more stroke symptoms that last more than a few minutes, don't delay! Seek immediate medical attention!
• If you're with someone who may be having stroke symptoms, immediately call one of the emergency rescue service numbers. Expect the person to protest — denial is common. Don't take "no" for an answer. Insist on taking prompt action.

The FAST test

Facial weakness, arm weakness and speech difficulties are common signs of stroke. You can use the FAST test to remember the signs of stroke

The FAST test involves asking three simple questions:

• Face – Can the person smile, has their mouth drooped?
• Arms – Can the person raise both arms?
• Speech – Can the person speak clearly and understand what you say?
• Time – Act FAST! 

If you answer yes to any of these questions, act FAST and call for medical emergency help immediately.

Stroke is always a medical emergency. Remembering the signs of stroke and acting FAST could mean saving a life.

What causes stroke

• High blood pressure (Hypertension is the most common and treatable risk factor in stroke)
• Smoking
• High cholesterol
• Diabetes mellitus
• Obesity
• Sedentary life style
• Atrial fibrillation

Stroke warning signs

• Heart disease
• Carotid artery disease
• Alcohol

It is possible to prevent stroke

• Good control of blood pressure
• Good control of diabetes
• Lower cholesterol
• Regular exercise
• Quit smoking
• Lose weight
• Never ignore a small stroke

Nutrition Tips for Stroke Survivors

Healthy food habits can help reduce risk factors for stroke — poor cholesterol levels, high blood pressure and excess weight. Diets high in saturated fat and trans fat can raise blood cholesterol levels. Diets high in sodium can contribute to increased blood pressure, and high-calorie diets can contribute to obesity. A diet with five or more servings of fruits and vegetables per day may reduce the risk of stroke.

The American Heart Association/American Stroke Association offers these recommendations for a healthy diet:

1. Eat a diet rich in vegetables and fruits.

2. Choose whole-grain, high-fiber foods.

3. Eat fish at least twice a week.

4. Limit saturated fat and trans fat. Avoiding partially hydrogenated oils will reduce trans fats.

5. Choose lean meats and poultry, and prepare them without using saturated or trans fats.

6. Select low-fat dairy products.

7. Cut back on drinks and foods with added sugars. The AHA recommends that no more than half of your discretionary calories should come from added sugars. For most American women, the discretionary calorie allowance is no more than 100 calories and no more than 150 calories for men.

8. Choose and prepare foods with little salt (sodium). The AHA recommends consuming less than 1500 mg of sodium a day.

9. If you drink alcohol, do so in moderation. Limit yourself to one drink per day if you’re a non-pregnant woman or two drinks if you’re a man.

To Get the Nutrition You Need

Some stroke survivors have a loss of appetite. For others, eating may be difficult due to swallowing problems or limited hand or arm movement. In any case, talk to your healthcare team to make sure you’re getting the nutrition you need. To make eating a little easier again, try these steps:

• Choose healthy foods with stronger flavors, such as broiled fish and citrus fruits. Also, spices add flavor to food and serve as a good substitute for salt.
• Choose colorful, visually appealing foods, such as salmon, carrots and dark green vegetables.
• Cut foods into small pieces to make them easier to chew.
• Pick softer, easier-to-chew foods, such as yogurt, bananas, whole-grain hot cereals, and low sodium soups.
• If you have trouble swallowing, talk to your speech therapist or doctor. This condition can be treated.
• If weakness in arms or hands is a problem, you might try adaptive eating utensils. Some types of flatware have thicker handles that are easier to hold, and “rocker knives” make it possible to cut food using one hand.

Making Mealtime Easier

When stroke survivors have lost their appetites, caregivers can help by:

• Sharing meals with the survivor at regular times during the day.
• Setting a leisurely pace for the meal.
• Serving foods that the survivor wants.
• Encouraging healthy snacks or small meals throughout the day.
• Reducing distractions during meals.
• Watching for any problems the survivor may have with chewing or swallowing.

Resources
1. World Stroke Day

2. Harvard Heart Letter, DASH diet may lower stroke risk