National Pickle Month - Nutrition and Pickling

Quick Pickles - Everyday Food with Sarah Carey

Nutrition

Resources

1. Pickling Vegetables, Oregon State University.

2. Prepare for Pickling, Penn State Extension. 

3. Let’s Cheer For National Pickle Month, The Foundation for Fresh Produce.

Join Our Ice Cream Social - Make Your Own Sundae

Celebrate the occasion of Make Your Own Sundae Day by hosting an Ice Cream Sundae Party. Take the opportunity to indulge in your favorite ice cream, ice milk, or frozen yogurt while also exploring some delicious and healthy toppings. Here's a selection of wholesome toppings to choose from:

1. Fresh Fruit Medley: Slice up various colorful fruits such as strawberries, blueberries, raspberries, bananas, and kiwis to add a burst of natural sweetness and vitamins to your sundae.
2. Crunchy Granola: Sprinkle some crunchy granola over your ice cream to add a delightful texture and a hint of whole grains.
3. Chopped Nuts: Opt for heart-healthy nuts like almonds, walnuts, or pistachios that provide a satisfying crunch and a dose of healthy fats.
4. Shredded Coconut: Add a tropical twist to your sundae with a sprinkling of shredded coconut, rich in fiber and medium-chain triglycerides.
5. Dark Chocolate Shavings: Indulge your chocolate cravings with a small handful of dark chocolate shavings. Dark chocolate contains antioxidants and may have various health benefits.
6. Chia Seeds: Boost the nutritional value of your sundae by adding chia seeds, which are packed with omega-3 fatty acids, fiber, and protein.
7. Greek Yogurt Drizzle: Swap out traditional whipped cream for a dollop of creamy Greek yogurt, which adds a tangy twist and some extra protein.
8. Cinnamon Sprinkle: Sprinkle a pinch of cinnamon over your sundae for added flavor.
9. Dried Fruit: Experiment with dried fruits like raisins, cranberries, or apricots.

By incorporating these healthier toppings into your ice cream sundae bar, you can enjoy a balance between indulgence and nourishment, making it a delightful treat for everyone at the party.

Frozen Vanilla Greek Yogurt with a Variety of Fruits

Ingredients
1/2 cup (102 g) Frozen Vanilla Greek Yogurt
Variety of Fresh Fruits. 1 Tablespoon of each: Orange, Strawberries, Blueberries, Kiwi, Raspberries, & Mango

National French Fry Day

Nutrition Information was obtained from the following resources.

McDonald’s Nutrition Information
Burger King Nutrition
Wendy’s Nutrition

Baked Oven Parsley Fries

Yield 4 servings

Ingredients

3 russet potatoes, sliced into 1/4 inch strips

cooking spray

1 teaspoon dried thyme

salt and pepper to taste

Directions

Preheat oven to 400 degrees F° (200° degrees C). Use a non-stick baking sheet or spray lightly with cooking spray.

Arrange potato strips in a single layer on the baking sheet, skin sides down. Spray with cooking spray and sprinkle with thyme and salt and pepper to taste.

Bake 25 minutes in the preheated oven, or until golden brown.

July 10, Teddy Bear Picnic Day Even Teddy Bears Practice Food Safety

Before setting out your picnic feast, ensure your hands and surfaces are clean. 

Place cold food in a cooler with ice or frozen gel packs. Cold food should be stored at 40°F or below to prevent bacterial growth. Meat, poultry, and seafood should be packed while frozen to stay colder longer.

Pack beverages in one cooler and perishable foods in another. This will prevent perishable foods from being exposed to warm outdoor temperatures. 

Limit the times the cooler is opened to keep the contents cold longer.

Be sure to keep raw meat, poultry, and seafood securely wrapped. This keeps their juices from contaminating prepared and cooked foods or foods that will be eaten raw, such as fruits and vegetables. 

Rinse fresh fruits and vegetables under tap water before packing them in the cooler.  

For more food safety tips, visit 

http://www.fightbac.org

http://homefoodsafety.org  

From Our 2025 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. This year, our tree was overflowing with mangoes.  I tried a few new recipes and old favorites. 

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

Our Mango Harvest: Mango Raspberry Yogurt Parfait

Mango Raspberry
Strawberry Yogurt Parfait
with a Mango Oatmeal Muffin

Serves 1
Ingredients.
4 oz Strawberry Yogurt, nonfat
¼ cup Mango, fresh pieces
½ cup Raspberries, fresh

Directions.
Add ingredients in layers in the order they appear in the ingredient list.

Nutrition Information.

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.