Celebrate St. Patrick's Day with Healthy Green Foods

 Shades of Green, a Symphony of Flavors. 

Celebrating Green Foods

Ways to increase Green Food Intake:
•Add spinach or broccoli when cooking pasta, rice, or soup.
•Freeze green grapes for a sweet snack.
•Add thin slices of green apples or zucchini to a sandwich.

Recipe

Spinach Pesto Pasta
by Alida Fischbach @alidaskitchen  

About Green Fruits and Vegetables.
Green in plants signifies the presence of the plant pigment chlorophyll. The nutrients found in these fruits and vegetables may reduce cancer risks, lower blood pressure, and LDL cholesterol levels, improve vision, enhance the immune system, and fight harmful free radicals.

Green fruits and vegetables are rich in many vitamins and minerals, such as calcium, folate, vitamin C, and beta-carotene (vitamin A). They contain phytochemicals such as luteins and indoles, which may reduce the risk of heart disease. They are high in fiber and support a healthy digestive system.

Definitions:
Phytonutrients (or phytochemicals) are found in plants. They are part of what gives fruits and vegetables their colors. Phytonutrients help protect plants from diseases found in the environment and protect us in a similar way. Studies have linked an increase in fruit and vegetable intake by lowering the risk of specific cancers and heart disease. The following list describes how phytonutrients may also help protect human health.
1. Act as an antioxidant.
2. Improves immune response.
3. Improves cell-to-cell communication.
4. Destroys cancer cells.
5. Repairs DNA damage caused by toxins in the environment.

Antioxidants. As the body uses oxygen, there are by-products (known as “free radicals”) that can cause damage to cells. Antioxidants can prevent or slow down the damage caused by these free radicals and decrease the risk of many chronic diseases, such as heart disease and cancer. Antioxidants may also improve the immune defense and lower the risk of infection. Some examples of antioxidants include vitamin A (beta-carotene), vitamin C, vitamin E, lutein, lycopene, and flavonoids.

Kermit Sings Being Green

Artichoke Adventures. Unlock the secrets of artichokes:

Artichoke Adventures. Unlock the secrets of artichokes.

A study conducted by the USDA shows artichokes contain a large amount of antioxidants, in the form of phytonutrients. Among the most powerful phytonutrients are Cynarin and Silymarin, which have strong positive effects on the liver. 

Artichoke Harvest

Serving an Artichoke

Resources:

Ocean Mist Farms. Since 1924, Ocean Mist Farms has provided multiple generations of customers with Artichokes and vegetables and is still family-owned. Called the California Artichoke and Vegetable Growers Corporation until 1995, Ocean Mist Farms is headquartered in Castroville, California - “The Artichoke Capital of the World” and home of the annual Castroville Artichoke Festival.

Artichoke Basics

MyPlate Dairy Group - Choose Low-Fat or Fat-Free Dairy

Ever Wonder about Milk's Journey
from Farm to Glass.

MyPlate - Dairy Food Group

What foods are in the Dairy Group?

Nutrients and Variety from the Dairy Group

Comparing Dairy and Dairy-Free Alternatives 

Yogurt with Fruit Parfaits

Pear Helene, Modiifed

Pear Helene, Modified
Classic French Pear Dessert
4 servings

The dessert was reputably invented by the godfather of haute cuisine, Auguste Escoffier in Paris in the 19th century and purportedly named after the opera, La Belle Helen (the beautiful Helen) by Offenbach.

The ease of preparation and beautiful presentation make this dish a stunning dessert. What is not to love about pears, chocolate, and ice cream. 


Ingredients
2 whole cinnamon sticks
3/4 cup granulated sugar
2 1/2 cups water (divided)
4 firm Bosc pears (peeled, cored with stem intact)
1 cup vanilla ice cream, light
4 Tbsp ​chocolate sauce (for drizzling)

Directions

1. Combine the cinnamon sticks, sugar, and 1/2 cup of water in a medium saucepan.
2. Bring the mixture to a boil, and then reduce the heat and simmer for 2 to 5 minutes, until it becomes a thick-like syrup and turns golden brown.
3. Turn the heat to the lowest setting and gently whisk in the remaining 2 cups water, until the syrup is completely incorporated into the water.
4. Add the peeled pears to the sugar syrup mixture and bring to a gentle simmer for 15 minutes. Test the doneness with a knife by pricking in the thickest part of the fruit; the pears are poached when they are just cooked through, but not completely soft. Be careful not to overcook. 
5. Allow the pears to cool in the syrup until they are at room temperature. Lift the pears carefully from the pan with a slotted spoon.
6. Serve with 1/4 cup of vanilla ice cream and a drizzle of one tablespoon chocolate sauce.

Edible Flowers: A Colorful and Flavorful Addition to Your Diet

 The Ultimate Guide to Edible Flowers

Edible Flowers: A Colorful and Flavorful Addition to Your Diet

Flowers have been part of human cuisine for thousands of years. Ancient Chinese cooks experimented with edible flowers as early as 3,000 B.C.E., while the Romans used violets, roses, and lavender in their dishes. Today, many chefs and home cooks use edible flowers to add unique flavors and beautiful presentations to their meals.

But you don’t need to visit a fancy restaurant to enjoy these natural delicacies—you might have edible flowers growing right in your garden! This guide explores popular edible flowers, how to prepare them, and which ones to avoid.

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How to Prepare Edible Flowers

Edible flowers taste best when picked fresh from the garden, ideally in the early morning before they have been exposed to too much sun. If you cannot use them right away, store them in the fridge in a plastic container and consume them within a few days.

Before eating, wash and dry them gently by dipping them in a bowl of water and shaking off excess moisture. Be sure to remove the bitter heel at the base of the petal and discard the stamens, pistil, and calyx of larger flowers. Some, like pansies, can be eaten whole.

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Flowers to Avoid

Not all flowers are edible, and some can be toxic if consumed. If you're uncertain about a flower’s safety, do not eat it. Additionally, people with pollen allergies may want to avoid edible flowers entirely.

Important safety tips:

• Never eat faded, discolored, or dusty flowers from gardens or roadsides.

• Avoid flowers treated with pesticides or other chemicals.

• When in doubt, consult a trusted guide or expert.

Toxic flowers to avoid include:

• Daffodil

• Poppy

• Foxglove

• Oleander

• Clematis

• Bluebell

• Rhododendron

• Larkspur

• Hydrangea

• Lily-of-the-Valley

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10 Common Edible Flowers

Cornflower – Sweet to spicy, clove-like flavor.

Dahlia – Ranges from water chestnut and apple to carrot flavors.

Hibiscus – Adds a citrus-like taste to teas and fruit salads.

Honeysuckle – Can be used to make syrup, pudding, or tea. 

Magnolia – Young flowers can be pickled or eaten fresh in salads.

Nasturtium – Peppery like watercress, great for salads. 

Pansy – Mild, fresh taste, perfect for garnishing dishes. 

Rose – Used in drinks, jams, and fruit dishes for its delicate fragrance. 

Scented Geraniums – Flavors range from citrus to nutmeg. 

Cape Jasmine – Fragrant and ideal for baking, pickling, or preserves.

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10 Unusual Edible Flowers

Forget-me-not – A tasty garnish or trail snack. 

Sunflower – Mild nutty flavor; petals are great in salads.

Hollyhock – Remove the stamen before consuming. 

Lilac – Great mixed with cream cheese or yogurt. 

Camellia – Often dried and used in Asian cuisine. 

Fuchsia – Remove green parts before eating for a better taste. 

Freesia – Infuses well in tea with lemon juice. 

Gladiolus has a mild lettuce-like flavor and is great in salads.

Peony – Delicious fresh in salads or lightly cooked. 

Pinks – Clove-like taste, excellent in flavored sugars and vinegars.

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Creative Ways to Use Edible Flowers

• Salads – Add color and unique flavors.

• Teas – Infuse petals for a refreshing drink.

• Desserts – Decorate cakes, cookies, and pastries.

• Jams & Jellies – Enhance with floral notes.

• Cocktails – Garnish drinks with fresh petals.

• Soups & Stir-Fries – Incorporate flowers like sunflowers or calendula.

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Final Thoughts

Edible flowers offer both beauty and taste, transforming ordinary dishes into extraordinary experiences. Whether you're adding a splash of color to your plate or experimenting with new flavors, flowers can elevate your culinary creations. Just be sure to identify them correctly and enjoy responsibly!

Do you have edible flowers growing in your garden? Share your favorite recipes and uses.  

Celebrate Registered Dietitian Nutritionist Day and Dietetic Techician, Registered

Registered Dietitian Nutritionist Day and Dietetic Technician Registered Day were created by the Academy of Nutrition and Dietetics to increase the awareness of registered dietitian nutritionists as indispensable food and nutrition services providers. 

Acknowledge the Contributions and Celebrate the Dedication of the RDN & NDTR, who help people and communities achieve a healthy lifestyle through food and nutrition. 

Congratulations, RDNs! 

History

National Johnny Appleseed Day

John Chapman (September 26, 1774 – March 18, 1845), called Johnny Appleseed, was an American pioneer nurseryman who introduced apple trees to large parts of Pennsylvania, Ontario, Ohio, Indiana, and Illinois, as well as the northern counties of present-day West Virginia. He became an American legend while still alive, due to his kind, generous ways, his leadership in conservation, and the symbolic importance he attributed to apples.

The Story of Johnny Appleseed

Johnny Appleseed, Wikipedia