March Wellness News

March Produce

Monthly

National Nutrition Month®
American Red Cross Month
Brain Injury Awareness Month
Cerebral Palsy Awareness Month
International Listening Awareness Month
National Chronic Fatigue Syndrome Awareness Month
National Developmental Disabilities Awareness Month
National Endometriosis Awareness Month
National Eye Donor Month
National Hemophilia Month
National Kidney Month
National Multiple Sclerosis Education & Awareness
National Social Work Month
Save Your Vision Month
National Celery Month
National Caffeine Awareness Month
National Flour Month
National Frozen Food Month
National Noodle Month
National Peanut Month
National Sauce Month
Irish American Heritage Month
National Craft Month
National Women's History Month
Optimism Month
Quinoa Month
Sing With Your Child Month
Youth Art Month
National Ethics Awareness Month




Weekly

1-7 National Consumer Protection Week
2-6 National School Breakfast Week
8-14 Girl Scout Week
15-21 Poison Prevention Week
15-21 National Agriculture Week
25-31 National Farm Workers Awareness Week
2/26-3/8 Florida Strawberry Festival

Daily

1 National Peanut Butter Lover's Day, Nebraska, 37th State, Ohio, 17th State, National Fruit Compote Day

2   Dr. Seuss Birthday, Banana Cream Pie Day, NEA's Read Across America Day

3 Florida, 27th State, Time Magazine 1st published, National Cold Cuts Day, National Mulled Wine Day, Soup It Forward Day, World Birth Defects Day

4 National Pound Cake Day, World Obesity Day, Vermont 14th State

5 National Cheese Doodle Day

6 Oreo Cookie Day, National White Chocolate Cheesecake Day, National Dentist’s Day, National Frozen Food Day

7 National Cereal Day, National Crown Roast of Pork Day, National Flapjacks Day, National Day of Unplugging (sundown x 24 hours)

8 International Working Women's Day, UN Day for Women’s Rights, and International Peace Day, Daylight Saving Time 

9 National Crabmeat Day, National Meatball Day, Barbie Day

10 National Women and Girls HIV/AIDS Awareness Day, National Pack Your Lunch Day, Blueberry Popover Day

11 National Oatmeal-Nut Waffle Day, National Johnny Appleseed Day, Registered Dietitian Nutritionist Day

12    National Baked Scallops Day, Girl Scouts of USA founded, Plant a Flower Day, World Kidney Day, Registered Dietetic Technician Day

13 Good Samaritan Involvement Day, National Coconut Torte Day, National K9 Veterans Day, Purium

14   National Potato Chip Day, National Children’s Craft Day, National Pi Day, World Sleep Day

15 Ides of March, Maine 23rd State, National Pears Helene Day, World Consumer Rights Day

16 National Artichoke Heart Day, Freedom of Information Day, Corn Dog Day, Tequila Day

17 Saint Patrick's Day, Corned Beef and Cabbage Day

18 National Oatmeal Lace Cookie Day, National Sloppy Joe Day, Global Recycling Day

19 National Chocolate Caramel Day, National Let’s Laugh Day, National Poultry Day, Raspberry Day, National Farm Rescuer Day

20 Great American Meatout, International Day of Happiness, National Ravioli Day, National Native HIV/AIDS Awareness Day, World Flour Day, First Day of Spring

21 National French Bread Day, World Down Syndrome Day, California Strawberry Day, Single Parent Day, International Color Day, Healthy Fats Day

22 UN World Day for Water, National Bavarian Crepes Day

23   Chip and Dip Day, National Puppy Day, National Chia Day, National Melba Toast Day, National Tamale Day

24 World Tuberculosis Day, National Chocolate Covered Raisin Day, National Cheesesteak Day, National Ag Day

25 Pecan Day, National Lobster Newburg Day, National Cerebral Palsy Awareness Day, Whole Grain Sampling Day

26 National Spinach Day, National Nougat Day, Make your own holiday, Purple Day, American Diabetes Association Alert Day

27 National Spanish Paella Day, National Joe Day, World Cheese Day

28 Something on a Stick Day, Black Forest Cake Day, Triglycerides Day, Weed Appreciation Day, Earth Hour @8,30 pm local time

29 National Vietnam War Veterans Day, National Lemon Chiffon Cake Day, National Mom and Pop Business Owners Day, Palm Sunday

30 Jeopardy premiere, Doctors Day, Take a Walk in the Park Day, International Day of Zero Waste

31 National Clams on the Half Shell Day, National Crayon Day, National Tater Day     

 

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

 

Pamper Your Pup with Homemade Treats Dog Biscuit Appreciation Day

Recipe

Whip up some delightful homemade treats for your dog with just three easy-to-find, pet-safe ingredients. These simple-to-make cookies can be shaped into adorable doggy designs like bones for fun or quickly formed into small, flattened balls if time is tight. Ensure your peanut butter is free from added sugars, oils, and particularly Xylitol, which is harmful to dogs.

Banana Bliss Biscuits for Barkers

Easy 3-Ingredient Dog Treats Yields: 20-24 biscuits. Ingredients:

• 1 1/2 cups gluten-free old-fashioned rolled oats
• 1/2 cup natural peanut butter (check for no Xylitol!)
• 1 large ripe banana (or 2 mediums), mashed

How to Make Them:

• Preheat your oven to 350°F and prepare a baking sheet with parchment paper.
• Pulse the rolled oats in a blender until they resemble fine flour, or use pre-made oat flour. Set this aside.
• In a big bowl, combine the peanut butter and mashed banana thoroughly. Mix in the oat flour until you achieve a thick, cohesive dough. If it's too dry, mix in 2-4 tablespoons of peanut butter until the dough is sticky yet workable.
• Flatten the dough to about a 1/4 inch thickness and cut out shapes with a doggie-themed cookie cutter. For a quicker option, shape the dough into small balls (about 1 tablespoon each) and press them down to form simple round cookies.
• Bake for about 15 minutes or until the bottoms are slightly golden. Let them cool for 10-15 minutes – if you can wait – before treating your dog.
• Store these tasty treats in a sealed container; they'll keep fresh for up to two weeks.

Treat your four-legged friend to these healthy, homemade snacks and watch their tail wag joyfully!

Homemade Banana Mango Bread

 Homemade Banana Mango Bread

Yield. 1 loaf, about 10 slices
Pan size. 8 1/2- by 4 1/2-inch loaf pan

Ingredients

1 1/2 cups all-purpose flour

1 teaspoon baking soda

1/4 teaspoon salt

3/4 teaspoon ground cinnamon

2 medium bananas, heavily speckled (about 1 1/2 cups mashed)

8 tablespoons vegetable oil

3/4 cup packed light brown sugar

2 large eggs, lightly beaten

1 teaspoon vanilla extract

1 ripe mango, sliced into chunks

Directions 

1. Center a rack in the oven and heat to 350 degrees F. Use a non-stick spray or margarine and flour a loaf pan.

2. Place on a baking sheet.
3. Whisk the flour, baking soda, salt, and cinnamon together, set aside. In the bottom of a medium bowl, mash bananas into a chunky paste. Whisk the oil, brown sugar, eggs, and vanilla into the bananas until blended.
4. Switch to a large rubber spatula. Scrape the sides and bottom of the bowl then add the dry ingredients in 3 parts, stirring gently until they disappear and the batter is smooth. 

5. Stir in mango.

6. Pour batter into the pan and smooth the top. Bake 55 to 75 minutes, or until a knife inserted into the center of the bread comes out clean.

7. After 30 minutes in the oven, check the bread for color. If it looks like it is browning too quickly, loosely cover with aluminum foil.

8. When the bread is done, transfer it, in the pan, to a wire rack to cool for 5 minutes. Unmold the bread and place right side up on the rack. Cool completely.

Nutrition Profile
Analysis based on 1 slice

264 Calories (kcal) 

4 Protein (g)

36 Carbohydrates (g)

2 Total Dietary Fiber (g) 

18 Total Sugars (g) 

11 Added Sugar (g) 

12 Fat (g) 

1 Saturated Fat (g)  

37 Cholesterol (mg)  

169 Potassium (mg) 

200 Sodium (mg) 

Mardi Gras - Sausage Gumbo with Okra and Corn

Mardi Gras is a celebration that includes masks, costumes, parades, and rich foods. Its origins can be traced to medieval Europe.

Feast of Fat Tuesday: A Mardi Gras Culinary Parade

Dive into the heart of Mardi Gras celebrations!

Sausage Gumbo with Added Okra and Corn.

The light version of  Per serving: 168 calories; 6 g fat (2 g sat, 1 g mono); 25 mg cholesterol; 18 g carbohydrates; 11 g protein; 3 g fiber; 631 mg sodium; 448 mg potassium.

Ingredients

12 ounces hot Italian turkey sausage links, remove casings
2 teaspoons canola oil
1 medium onion, diced
3 cloves garlic, minced
1 teaspoon Cajun seasoning
2 tablespoons all-purpose flour
4 cups chopped tomatoes
4 cups reduced-sodium chicken broth
2 ½ cups frozen chopped okra
¾ cup instant brown rice

Directions

1. Cook sausage in a Dutch oven over medium-high heat, breaking it up into small pieces until cooked through, about 5 minutes. Transfer to a medium bowl lined with paper towels.

2. Return the pan to medium-high heat and add oil.

3. Add onion and cook, often stirring, for about 2 minutes. Add garlic and Cajun seasoning and cook, stirring often, about 30 seconds.

4. Add flour and cook, stirring to coat the vegetables, until the flour browns, about 1 minute.

5. Add tomatoes and cook, occasionally stirring, for about 2 minutes. Stir in broth, cover, increase heat to high, and boil.

6. Return the sausage to the pan, along with okra and rice; reduce the heat to a simmer.

7. Cook until the okra is heated through and the rice is tender for about 10 minutes.

Resource

1. Sausage Gumbo, Eatingwell

2.  Mardi Gras Party Foods That'll Make You Feel Like You're In The French Quarter. Delish. 

Cauliflower: From Farm to Table

A versatile vegetable with roots in tradition and a future in modern kitchens

Cauliflower has moved from side-dish status to center stage. Whether roasted into steaks, blended into creamy soups, or riced as a grain alternative, this cruciferous vegetable is as adaptable as it is nutritious. Let’s explore cauliflower’s journey—from growing in the field to shining on your plate.

Growing Cauliflower

Cauliflower (Brassica oleracea) belongs to the same family as broccoli, cabbage, Brussels sprouts, and kale. It thrives in cool-season climates, making it ideal for spring and fall harvests.

Growing Conditions
Soil: Rich, well-drained soil with consistent moisture
Sunlight: Full sun (6+ hours daily)
Temperature: Prefers 60–70°F
Planting: Typically grown from transplants

Cauliflower requires steady care. Fluctuating temperatures, drought, or nutrient stress can affect head formation. Farmers often “blanch” white cauliflower by tying the outer leaves over the developing head to protect it from sun exposure, keeping it bright and mild-flavored.

Colored varieties—purple, orange, and green—have become popular and do not require blanching.

Harvesting

Cauliflower heads (called “curds”) are harvested when:
Compact and firm
About 6–8 inches in diameter
Before florets begin separating

Timing matters. Delayed harvest can lead to “ricing” or loose curds. Once cut, cauliflower is quickly cooled to preserve freshness and transported to distribution centers or local markets.

Marketing & Distribution

Cauliflower is sold through:
Farmers markets
Grocery chains
Community Supported Agriculture (CSA) boxes
Foodservice and restaurant suppliers

In recent years, cauliflower has expanded into value-added products:
Cauliflower rice
Cauliflower pizza crust
Pre-cut florets
Frozen blends

Its versatility and popularity in low-carb and plant-forward eating have boosted demand.

Choosing the Best Cauliflower
When shopping, look for:
Firm, tightly packed florets
Creamy white (or vibrant natural color for specialty varieties)
Fresh green leaves attached
No dark spots or strong odor

Size does not affect flavor—freshness does.

Storage tip: Keep unwashed in the refrigerator crisper drawer for up to 5–7 days.

Serving Ideas: From Simple to Stunning

Cauliflower adapts beautifully to many cooking methods:

• Roasted
• Toss florets with olive oil, garlic, and spices. Roast at 400°F until caramelized.
• Mashed
• Steam and blend with olive oil or Greek yogurt for a creamy alternative to mashed potatoes.
• Cauliflower “Steaks” Slice thickly, season, and roast or grill for a hearty plant-based entrée.
• Riced. Pulse raw cauliflower in a food processor and sauté lightly for grain-style dishes.
• Soup. Blend into velvety soups with onions and herbs.
• Raw. Add florets to salads or enjoy with hummus for crunch.

Nutrition Benefits

Cauliflower is:
Low in calories
High in vitamin C
A good source of fiber
Rich in antioxidants and phytonutrients

As part of the cruciferous vegetable family, it contains compounds that support overall cellular health.

From Soil to Supper

Cauliflower’s journey—from carefully tended fields to creative kitchen dishes—reflects the evolving story of modern agriculture and home cooking. It’s a reminder that humble vegetables can be both nourishing and innovative.

Whether you grow it in your garden or pick it up at your local market, cauliflower proves that farm-to-table living is both accessible and delicious.

Cabbage Craze - National Cabbage Day

Cabbage: Nutrition. Selection. Storage

How to Select

Choose green cabbage heads with compact leaves that are heavy for their size.

How to Store

Refrigerate green cabbage for up to 7 days.

Nutrition Benefits

Fat-free; saturated fat-free; very low sodium; cholesterol-free; low calorie; high in vitamin C.

Top 5 Ways To Enjoy Cabbage

1. Drizzle and Enjoy. Cut up any type of cabbage, drizzle it with lemon and add a little salt for a mid-day snack.

2. Prime Pasta. If pasta is for dinner, increase your vegetable intake by tossing some thinly slice cabbage into your sauce.

3. Stir Fry. Cabbage has a mild taste and can be added to any stir fry.

4. Add Crunch to Your Lunch! Add extra crunch to your salads, soups, wraps, or sandwiches by topping them off with thinly sliced cabbage.

5. Slow-Cooked. Pump up the veggies on your hamburgers by adding slow-cooked cabbage, lettuce, tomatoes, pickles, and light mayo.

 CaramelizedCabbage with
Whole-Wheat Penne and Provolone
Cooking Light  

References:

Fruits & Veggies— More Matters, Cabbage

From Cherries to Chowder, explore the Presidential Palate.

Every president has his favorite foods. And it doesn't take long for the nation to become captivated with a president's eating habits - with Ronald Reagan, it was jelly beans; Jimmy Carter munched peanuts; George W. Bush loved pretzels; Trump likes fatty fast foods, and Joe Biden delights in ice cream.

Reference

Food Timeline American Presidents' Food Favorites

Almonds: A Super Seed

Almonds: A Super Seed
Health Benefits of Almonds
 

Nutrition

Portion Control

Almond Safety

Almond pasteurization became mandatory for the California almond industry on September 1, 2007, and was implemented on a voluntary basis over the previous two years. All almonds must be pasteurized before being sold to consumers in North America.

Pasteurization

The Food and Drug Administration (FDA), along with a technical review panel comprised of almond scientific experts, is responsible for evaluating and approving the treatment processes that demonstrate effectiveness in achieving a reduction of possible contamination in almonds while not impacting their quality and sensory attributes. To date, FDA has approved oil roasting, dry roasting, blanching, steam processing, and propylene oxide (PPO) processes as acceptable forms of pasteurization for almonds. Organic almonds will be pasteurized using treatments, such as steam pasteurization, that meet the USDA Organic Program’s national standards. Other forms of pasteurization continue to be researched, evaluated and tested. ABC worked over several years with leading experts and weighed all perspectives and issues in developing this industry-wide pasteurization plan.

Recipe: Strawberry-Spinach-Almond Salad
Recipe by Southern Living
Nutrition Profile by @DietitianOnline 

Resources

Almond Board of California

Almonds, From Wikipedia

Abraham Lincoln’s Favorite Foods and Dietary Habits

Abraham Lincoln was born on February 12, 1809. He served as the 16th President of the United States from March 1861 until his assassination in April 1865. The photos of Abraham Lincoln show a man who was tall and slender.

What did he eat while he led the country through the American Civil War,  ending slavery and promoting economic modernization?

Helen Dupre Bullock, Historian of the National Trust for Historic Preservation, wrote "Authorities agree that Lincoln was indifferent to food, not particularly knowing or caring what was placed before him, whether it was cold or hot, and even whether he ate it or not. If not reminded of meal times he forgot them." Lincoln was usually so preoccupied with problems of politics he gave little thought to food unless faced with it.

In the White House, President Lincoln’s eating habits were irregular. For breakfast, he would have an egg, a piece of toast and coffee, if he remembered to eat. Lunch consisted of “a biscuit, a glass of milk in winter, some fruit or grapes in summer,” wrote John Hay, an aide to President Lincoln. “He drank nothing but water, not from principle, but because he did not like wine or spirits.

President Lincoln was fond of certain foods, especially apples, and Mrs. Lincoln always had plenty of apples available. One of his favorite meals was fresh fruit and nuts, cheese and crackers. Some sources note, President Lincoln did have two favorite dishes, Chicken Fricassee with Biscuits and Oyster Stew. His favorite dessert was Apple Pie.

References

Lincoln's Table, by Donna D. McCreary, contains 125 recipes of foods the Lincolns enjoyed, including flannel cakes (pancakes) and cornbread. The book provides stories about Abraham Lincoln's childhood, background information about many ingredients used in the recipes, and photos and menus. The recipes, though historically authentic, have been converted to modern-day measurements.

              Abraham Lincoln's Gettysburg Address

 

National Shut-In Visitation Day Your Visit Can Make a Big Difference

People who are shut-in may be lonely and have difficulty going to the market, cooking meals, or eating. 

Your visit can make a big difference.

Most recently, with Hurricane Sandy and the unpredictable weather conditions, we became aware of a large number of disabled and elderly people trapped in their homes and apartments (some trapped over 16 stories high)

How can you help?

If you are interested in helping, there are numerous programs available, such as:

Meals-on-Wheels Programs (check your local listing)
Big Brothers and Big Sisters Program
Check local religious organizations.

National Pizza Day - Garden Pizza

Yields: 2 Servings

Serving Size: 1/2 pizza

Ingredients

1 Pizza Crust, 7-inch

8 Asparagus

2 Tbsp Red Onions

6 Grape Tomatoes

1 sl Squash

1/3 Red Pepper

1/4 cup Mixed Greens

1/3 cup Part-Skim Mozzarella, shredded

Nutrition Information

National Bagel and Lox Day Bagel Terminology and Nutrition Information

General Bagel Rules

*1 ounce of a bagel equals 80 calories (most bagels weigh about 3 ounces).
*Scooped, when the inside of the bagel is removed (Saves about 40 to 80 calories). 
*Smear equals about one to two tablespoons of cream cheese.

Joy Bauer, RD takes us through the bagel's history from its start in the royal palace of Poland, to the streets of Manhattan's Lower East Side to the plates of millions of Americans. Find out what's in a bagel and how you can enjoy the bagel without the guilt.

Meal Planning

National Fettuccine Alfredo Day

Fettuccine Alfredo

2 servings

Ingredients

¾ cup vegetable broth (see Tips for Two)
4 large cloves garlic, peeled
4 ounces of whole-wheat fettuccine
2 teaspoons cornstarch, mixed with 1 tablespoon water
2 tablespoons reduced-fat sour cream
⅛ teaspoon freshly ground pepper, or to taste
¾ cup freshly grated Parmesan cheese, divided
1 tablespoon chopped fresh parsley

Directions

1. Bring a large saucepan of water to a boil. Combine broth and garlic cloves in a small saucepan; boil over high heat. Cover, reduce heat to a simmer, and cook until the garlic cloves are soft, about 15 minutes.
2. After the garlic has simmered for about 10 minutes, cook fettuccine in the boiling water, often stirring, for 8 minutes. Cook until the fettuccine is just tender, about 1 minute more.
3. Meanwhile, transfer the garlic and broth to a blender. Process until the mixture is smooth, about 1 minute. (Use caution when blending hot liquids; see Tip.) Return the mixture to the pot and simmer over medium-high heat. Add cornstarch mixture; whisk it until slightly thickened, about 15 seconds. Remove from the heat and whisk in sour cream and pepper. Return the pot to very low heat to keep the sauce warm. (Do not boil.)
4. Drain the pasta and place in a large bowl. Add the sauce and ½ cup Parmesan; toss to coat well. Sprinkle with parsley and serve immediately, passing the remaining ¼ cup Parmesan separately.

Tips for Two: Leftover canned broth keeps up to 5 days in the refrigerator or up to 3 months in your freezer. The leftover broth in aseptic packages is kept in the refrigerator for up to 1 week. Add to soups, sauces, and stews; use for cooking rice and grains; add a little when reheating leftovers to prevent them from drying out.

Pureeing hot liquids: Hot liquids can splatter out of a blender when turned on. To avoid this, remove the center piece of the lid. Loosely cover the hole with a folded kitchen towel and turn the blender on. Better airflow will keep the contents from spewing all over the kitchen—and yourself.

Make your Recipes & Menus Stand out with Nutrient Analysis Services, Recipe modifications, &/or Menu Development.  http://dietitians-online.blogspot.com/p/nutrient-analysis-services.html  

Contact Dr. Sandra Frank recipenews@gmail.com