Discover the Wonders of Avocados - From Farm to Table

Avocados offer nearly 20 vitamins and minerals in every serving, including potassium (which helps control blood pressure), lutein (which is good for your eyes), and folate (which is crucial for cell repair and during pregnancy).

Avocados are a good source of B vitamins, which help you fight off disease and infection. They also give you vitamins C and E, plus natural plant chemicals that may help prevent cancer.

Avocados are low in sugar. And they contain fiber, which helps you feel full longer. In one study, people who added a fresh avocado half to their lunch were less interested in eating during the next three hours.

Fat and Calories

Avocados are high in fat. But it's monounsaturated fat, which is a "good" fat that helps lower bad cholesterol, as long as you eat them in moderation. 

Avocados have a lot of calories. The recommended serving size is smaller than you’d expect: 1/5 of a medium avocado (or 1 ounce) is 50 calories.

Recipe: California Avocado Super Summer Wrap Recipe,
Fruits & Veggies— More Matters  

How to Prepare Avocados

Store avocados at room temperature, keeping in mind that they can take 4 to 5 days to ripen. To speed up the ripening process, put them in a paper bag along with an apple or banana. When the outside skins are black or dark purple and yield to gentle pressure, they’re ready to eat or refrigerate.

Wash them before cutting so dirt and bacteria aren’t transferred from the knife onto the pulp.

While guacamole is arguably the most popular way to eat avocado, you can also puree and toss with pasta, substitute for butter or oil in your favorite baked good recipes, or spread or slice onto sandwiches. Try adding avocado to salad, pizza, soup, salsa, eggs, and sandwiches.

When ordering at a restaurant, remember that not all avocado dishes are created equal. Some items -- like avocado fries and avocado egg rolls -- are coated in batter and fried, making them much higher in both calories and fat.

Top Ways to Enjoy Avocados

1. Skip the Mayo! Mash 1/3 an avocado and spread it on your sandwich instead of mayonnaise. Rich in monounsaturated fat, avocados are a healthy substitute for mayonnaise, cream cheese, butter, or sour cream.  

2. Avocado is a deliciously rich, healthy, and filling addition to salads. Just dice and toss!

3. Add some avocado slices to your sandwiches! This tasty fruit adds a delicious flavor but it also adds substance to an otherwise meager concoction. 

4. Enjoy avocado as part of a healthy stir-fry dish.

5. Grab a Spoon. Halve avocados, remove the pit and start spooning. Want a little kick? Add some low-sodium soy sauce in that little dip in the middle.

6. Avocados are perfect in fish and seafood sauces.

7. Halve avocados then use a small ice-cream scoop to fill the little dip in the middle with your favorite chicken, tuna, or ham salad recipe.

8. Mix together one mashed avocado, 1/2 cup of non-instant oatmeal, and one tablespoon of honey. Apply to your face, wait 15 minutes then rinse.

9. Prepare Guacamole 

Allergic to Latex?

If you have a latex allergy, talk to your doctor before adding avocado to your diet. People with a serious allergy to latex may also experience symptoms after eating an avocado.

Resources

Choose Healthy Fats,    #avocado #eatright
WebMD, Everything You Need to Know About Avocados  

Top 10 Ways To Enjoy Avocados, Fruits, and Veggies More Matters

August Wellness News

 

Monthly Events

National Breastfeeding Month
National Catfish Month
Get Acquainted with Kiwifruit Month
Eat Dessert First Month
Goat Cheese Month
National Panini Month
National Peach Month
National Sandwich Month
Kid's Eat Right Month
National Water Quality Month
Get Ready for Kindergarten Month
National Back-to-School Month
National Immunization Awareness Month
Children's Eye Health & Safety Month
Happiness Happens Month
Rye Month

Weekly Events

1-7 World Breastfeeding Week
1-7 Simplify Your Life Week
2-8 Exercise with Your Child Week
2-8 National Farmers' Market Week
12-18 National Safe at Home Week
23-27 World Water Week
24-28 Be Kind to Humankind Week
26-30 National Composites Week

Daily

1 World Wide Web Day;  Colorado, 38th state; National Raspberry Cream Pie Day, Hangover Day, Mustard Day
2  National Ice Cream Sandwich Day; National Coloring Book Day, American Family Day
3  National Watermelon Day; Grab Some Nuts Day; Jamaican Patty Day
4  National Chocolate Chip Cookie Day; Single Working Women's Day; White Wine Day;  Raisin Bran Day
5 National Oyster Day  
6  National Fresh Breath (Halitosis) Day; Root Beer Float Day 
7  Professional Speakers Day;  National Raspberries N’ Cream Day
8  National Frozen Custard Day; Happiness Happens Day; Sneak Some Zucchini onto Your Neighbors’ Porch Night; National CBD Day; National Fried Chicken & Waffles Day
9  Intl Day of the World's Indigenous People;  Natl Rice Pudding Day; National Book Lovers Day; Shop Online for Groceries Day 
10  National S'mores Day; Missouri 24th State; Smithsonian Day; National Garage Sale Day   
11 National Sandwich Month; National Raspberry Bombe Day  
12  International Youth Day; National Julienne Fries Day
13  National Filet Mignon Day; National Prosecco Day; Left-Handers Day
14  National Creamsicle Day
15  Relaxation Day;  Julia Child Birthday (1912); National Lemon Meringue Pie Day
16  National Rum Day
17  National Thrift Shop Day; National Vanilla Custard Day; National Nonprofit Day, Honey Bee Day, Chef Appreciation Day  
18  National Ice Cream Pie Day; National Fajita Day; Mail Order Catalog Day
19   UN World Humanitarian Day;  Soft Ice Cream Day; Potato Day
20 Chocolate Pecan Pie Day 
21  Senior Citizen's Day; Hawaii 50th State; National Spumoni Day
22  Pecan Torte Day; Eat a Peach Day; Tooth Fairy Day; Bao Day
23  National Sponge Cake Day; National Cuban Sandwich Day
24  National Waffle Iron Day; National Peach Pie Day
25 National Banana Split Day
26  Women's Equality Day; Cherry Popsicle Day    
27 Pots du Crème Day; Banana Lover's Day
28  National Cherry Turnovers Day; National Red Wine Day
29  Lemon Juice Day;   Chop Suey Day; More Herbs, Less Salt Day
30   National Toasted Marshmallow Day
31  National Trail Mix Day; Eat Outside Day; International Bacon Day



The holidays and events listed in the calendar come from numerous resources, such as:
United States Department of Agriculture; Food and Drug Administration; Presidential Declaration; Federal, State, or City Governments; American Dietetic Association; Food Associations; American Medical Association; Medical Affiliations; Private Organizations and Companies; Retail Promotions. The events have been verified. However, you should confirm the dates before making plans. Some events may vary from one state to another.

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

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

Culinarians Day A Tribute to the Culinary Arts Profession

Culinary education is available from a wide number of institutions offering diploma, associate, and bachelor degree programs in culinary arts. Depending on the level of education, this can take one to four years. An internship is often part of the curriculum. Most professional kitchens follow the apprenticeship system.

These are some of the most well-known culinary schools in the food-service industry and culinary arts.

The Culinary Institute of America

Johnson and Wales University

Le Cordon Bleu International

Health and Nutrition

About twenty years ago, a dear friend who was a chef told me, “If it is not made from real butter and real cream, it is not real food.” Sadly, he passed away from heart disease.

Nutrition and food safety are now a part of all culinary school curricula. Some dietitians have certification in the culinary arts and are creating healthy cuisines that have grown in popularity.

More chefs are teaming up with dietitians to meet the community's needs. Even Elmo and White House Assistant Chef Sam Kass talk about the importance of healthy and delicious school meals.

The videos below give you a history of the profession during the 20th and 21st centuries. As we move towards the present, you will notice how health and nutrition play an important role in the development of new cuisines and the modification of traditional favorites.

American Culinary Federation

The American Culinary Federation, Inc. (ACF), a professional organization for chefs and cooks, was founded in 1929 in New York City by three chefs’ organizations: the Société Culinaire Philanthropique, the Vatel Club and the Chefs de Cuisine Association of America. They are an organization based on promoting the professional image of American chefs worldwide through education of culinarians at all levels.

In 1976, ACF forever changed the culinary industry by elevating the position of the executive chef from service status to the professional category in the U.S. Department of Labor’s Dictionary of Official Titles. Since this change, the culinary industry has grown tremendously.

ACF is the culinary leader in offering educational resources, training, apprenticeship and programmatic accreditation designed to enhance professional growth for all current and future chefs and pastry chefs. In addition, ACF operates the most comprehensive certification program for chefs in the United States. ACF is home to ACF Culinary Team USA, the official representative for the United States in major international culinary competitions, and to the Chef and Child Foundation, founded in 1989 to promote proper nutrition in children and combat childhood obesity.

The American Culinary Federation (ACF)
Culinary Team USA 2012

Seven chefs unite to take on the challenge of their careers. They will compete in a global event to test their skills like never before. They are ACF Culinary Team USA.

Elmo joins White House Assistant Chef Sam Kass in the White House kitchen to talk about the importance of healthy and delicious school meals following President Obama's signing of the Healthy, Hunger-Free Kids Act.  This legislation is an important step forward toward ensuring that no child goes to school hungry and that all children have access to healthy, nutritious foods at school.



Research Chefs Association (RCA)

Formed in 1996 by a group of food professionals with a common interest in the challenges facing the profession. RCA has become the premier source of culinary and technical information for the food industry, with a professionally diverse membership including chefs, food scientists, and other industry professionals who are shaping the future of food research and development.

What is Culinology®?
"It is the blending of culinary arts and food science, promoted by the Research Chefs Association. This fast-growing discipline is gaining popularity in the industry and popping up in degree programs at the college level because the food product development industry is demanding that their professionals have a combination of
culinary and food science skills."

  

National Vanilla Ice Cream Day

Vanilla Ice Cream with
Fresh Raspberries and Light Whipped Cream

Ingredients

1/2 cup Vanilla Ice Cream, light
1/2 cup Fresh Raspberries
1 Tbsp Light Whipped Cream

Nutrition Information

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

It is also Ice Cream Cone Day

Scoop Size Matters

          Easy Homemade Ice Cream by Mya | PBS Parents

From Our 2026 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.

After gathering the mangoes, I plan new and old recipes.  My family's favorite is the mango oatmeal muffins.

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

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.

Sugar Showdown: Cane Sugar vs. HFCS and What It Means for Your Health

 What’s the Difference Between Cane Sugar and
 High Fructose Corn Syrup (HFCS)?

Cane sugar (table sugar or sucrose) is extracted from sugarcane or sugar beets. Chemically, it’s made of 50% glucose and 50% fructose bonded together. Your body breaks it down into those simple sugars during digestion.

High-fructose corn syrup (HFCS) is derived from cornstarch. Enzymes convert some of the glucose in corn syrup into fructose, resulting in blends such as HFCS-55 (approximately 55% fructose, 45% glucose, commonly used in soft drinks) and HFCS-42 (used in some baked goods and condiments).

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Is Cane Sugar Better Than High Fructose Corn Syrup?

Nutritionally, they are very similar:

• Both provide roughly the same calories (about 4 per gram).

• Both are forms of added sugar that, in excess, can contribute to weight gain, insulin resistance, fatty liver disease, and increased risk of heart disease.

Some people assume cane sugar is “healthier” because it sounds more natural, but your body metabolizes them almost the same way. The real issue is how much added sugar you consume overall, not the specific type.

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Bottom line:
✅ Enjoy both sparingly.
✅ Focus on limiting added sugars of all kinds.
✅ Choose whole fruits and naturally sweet foods for a healthier diet.

Tips for Reducing Added Sugars in Your Diet

Even though cane sugar and HFCS are metabolized similarly, being mindful of your overall intake can make a big difference for your health. Here’s how:

✅ Read labels carefully.
Look for “Added Sugars” on Nutrition Facts. Ingredients such as cane sugar, corn syrup, honey, agave, or molasses all contribute to added sugar.

✅ Limit sweetened drinks.
Sodas, fruit punches, and energy drinks are major sources of HFCS and cane sugar. Try sparkling water with a splash of citrus instead.

✅ Choose unsweetened versions.
Opt for plain yogurt, nut butters, and cereals without added sweeteners—then add fresh fruit or a drizzle of honey if needed.

✅ Cook and bake at home.
When you control the recipe, you can cut the sugar in half, use fruit purées (like mashed bananas or applesauce), or experiment with spices like cinnamon or vanilla to add flavor without sweetness.

✅ Watch “natural” claims.
Even products labeled “made with cane sugar” or “no HFCS” can still contain high levels of added sugar. Natural doesn’t always mean healthy.

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Bottom line: Whether it’s cane sugar or HFCS, moderation is key. By checking labels, choosing whole foods, and being mindful of added sugars, you can enjoy a sweeter life without overdoing it.

Resources

1. Are certain types of sugars healthier than others? Harvard Health Publishing. October 20, 2019

Cyclosporiasis: What It Is? Prevention and Treatment

When foodborne illnesses make the news, names like Salmonella and E. coli often come to mind. Another infection that deserves attention is cyclosporiasis, an intestinal illness caused by the parasite Cyclospora cayetanensis. While it is less common than some other foodborne illnesses, it can cause prolonged digestive symptoms and may be linked to contaminated fresh produce.

What Is Cyclosporiasis?

Cyclosporiasis is an infection of the small intestine caused by the microscopic parasite Cyclospora cayetanensis. The illness primarily affects the digestive system and can last for days or even weeks if left untreated. Some people experience recurring symptoms that seem to improve before returning again.

What Are the Symptoms?

Symptoms usually begin about one week after swallowing the parasite, although they can appear anywhere from 2 to 14 days later. Common symptoms include:

• Frequent, watery diarrhea
• Loss of appetite
• Weight loss
• Stomach cramps and bloating
• Nausea and vomiting
• Fatigue
• Low-grade fever

Some people, especially healthy adults, may have mild symptoms or none at all. However, young children, older adults, and people with weakened immune systems may become more seriously ill.

How Do You Get Cyclosporiasis?

People become infected by consuming food or water contaminated with Cyclospora parasites. Fresh produce is the most common source because fruits and vegetables are often eaten raw.

Foods that have been linked to outbreaks include:

• Leafy greens
• Cilantro
• Basil
• Snow peas
• Raspberries
• Other fresh fruits and vegetables

Unlike many stomach bugs, Cyclospora is not usually spread directly from person to person. The parasite needs time in the environment, usually several days to weeks, before it becomes infectious. This makes direct transmission much less likely.

How Is It Diagnosed?

Because the symptoms are similar to many other gastrointestinal illnesses, your healthcare provider may order a stool test specifically designed to detect Cyclospora. Routine stool tests may not always identify the parasite, so it's important to mention recent travel or consumption of fresh produce if you've been sick.

Treatment

Cyclosporiasis is typically treated with the antibiotic trimethoprim-sulfamethoxazole (TMP-SMX), which is highly effective for most people.

If you are allergic to sulfa medications, your healthcare provider will discuss alternative treatment options, although they may be less effective.

During recovery, it's also important to:

• Drink plenty of fluids to prevent dehydration.
• Rest as needed.
• Follow your healthcare provider's recommendations if symptoms persist.

Prevention Tips

Although no method can eliminate all risk, these steps can help reduce your chances of infection:

• Wash fresh fruits and vegetables thoroughly under running water before eating.
• Refrigerate perishable produce promptly.
• Practice good hand hygiene before preparing or eating food.
• Drink safe, treated water, especially when traveling.
• Follow food safety alerts and recalls involving fresh produce.

Keep in mind that washing produce may reduce contamination but may not completely remove Cyclospora. Buying produce from reputable sources and staying informed about food recalls can also help lower your risk.

When Should You See a Healthcare Provider?

Contact your healthcare provider if you experience:

• Diarrhea lasting more than a few days
• Severe dehydration
• Bloody stools
• High fever
• Significant weight loss
• Persistent vomiting

Early diagnosis and treatment can shorten the illness and help prevent complications.

The Bottom Line

Cyclosporiasis is a preventable foodborne illness caused by the parasite Cyclospora cayetanensis. It is most often linked to contaminated fresh produce and causes prolonged diarrhea and digestive discomfort. Fortunately, it is treatable with the appropriate antibiotic, and following good food safety practices can help reduce your risk of infection.

If you develop ongoing diarrhea after eating fresh produce or traveling, don't ignore your symptoms. Talk with your healthcare provider to determine whether testing for Cyclospora is appropriate.

References
1. CDC, About Cyclosporiasis
2. CDC, Clinical Guidance for Cyclosporiasis
3. FDA, Cyclospora Prevention, Response and Research Action Plan

Blueberry Bliss: Fresh, Tasty, and Healthy

Blueberry Bliss: Fresh, Tasty, and Healthy

On May 8, 1999, Dan Glickman, Secretary of Agriculture of the United States of America proclaimed the month of July as "National Blueberry Month".

Spotlight on Blueberries

Blueberry Facts.
Blueberries are a native North American fruit produced in 35 States.

Fresh blueberries are available for about eight months of the year from producers across the United States and Canada. North America is the world's leading blueberry producer. The North American harvest runs from mid-April through early October, with peak harvest in mid-May through August.

Blueberries can be found in the market all year round, along with frozen, canned and dried blueberries.

Blueberries are low in calories and sodium and are a good source of fiber.

Blueberries rank high in antioxidants that help protect against cancer, heart disease and other age-related diseases.

Researchers have found compounds in blueberries that may help prevent urinary tract infection.

Purchasing Blueberries
When purchasing fresh blueberries, look for firm, plump, dry berries with smooth skins and a silvery sheen. Check the color - reddish berries aren’t ripe but can be used in cooking. Avoid soft or shriveled fruit or any signs of mold. Containers with juice stains indicate that the fruit may be bruised.

Storing Blueberries
Refrigerate fresh blueberries as soon as you get them home, in their original plastic pack or in a covered bowl or storage container. Wash berries just before use. Use within 10 days of purchase.

Freezing Blueberries
Freeze unwashed and completely dry. Discard berries that are bruised or shriveled. Blueberries can be frozen in their original plastic pack or in resealable plastic or frozen bag or transferred to a freezer container. Remember to rinse them before using.

Serving Suggestions
*Add blueberries to your favorite muffin or pancake recipe.
*Combine blueberries with yogurt and granola cereal.*Sprinkle blueberries over mixed greens.
*Serve blueberries with sour cream, yogurt or cottage cheese.

Celebrating Blueberries
During the month of July, we enjoyed the sweet flavor of blueberries in various recipes. Below are some of the photographs taken to capture their versatility and beauty.

Recipe: Blueberry Smoothie

Recipe. Frozen Blueberry Yogurt (low fat)
with Fresh Blueberries 

Recipe. Blueberry Ices with Kiwi and Blueberries 

Recipe. Orange Sections and Fresh Blueberries 

Recipe. Blueberries with Vanilla Ice Cream (light),
Blueberry Ices and Frozen Blueberry Yogurt (low fat)

Recipe. Blueberry Crumb Ice Cream
with Fresh Blueberries 

Resources
North American Blueberry Council. NABC, The North American Blueberry Council
U.S. Highbush Blueberry Council