Celebrating Thirty Years Providing Nutritional Analysis for the Media and Cookbook Publishers Why use a dietitian for nutritional analysis?

2019 marks 30 years working in the area of nutrition analysis for the media, cookbook publishers, recipe bloggers, and websites. It has been an exciting journey and an amazing learning experience. I have worked with creative and dynamic editors, chefs, and writers from such publications as Bon Appetit, Sun-Sentinel (Tribune), Atlanta Constitution, Detroit Freepress, and the Fort Worth Star

In 1986 while working on my doctorate degree, I had the opportunity to conduct an independent study on nutrient analysis software. Those were the days when the operating system was DOS and the monitor was black and green. The purpose was to evaluate the pros and cons of nutrient analysis software. I learned early on recipes are written based on foods as purchased (AP) and in order to obtain a more accurate analysis the foods needed to be converted to the form an individual will consume; this is known as the edible portion (EP). The most accurate nutritional analysis is done in a laboratory and can be costly.

As I explored the Internet, I found numerous recipes without nutrition information, but even worse there were many recipes with inaccurate data. (Here is an example of a recipe I found with wrong information.)

Nutrition information is part of our everyday life. There are millions of people who depend on nutrition information to meet their dietary needs. Some of the diets include low calorie, carbohydrate controlled, high protein, low protein, low fat, low cholesterol, low sodium, high fiber, gluten-free, lactose-free, and peanut allergies.

Why use a dietitian for nutritional analysis?

• Recipes are usually written based on what the consumer needs to purchase. The individual analyzing the recipe must evaluate the recipe based on the actual food ready-to-eat (unless the food is meant to be eaten whole.)
• A nutritional analysis program cannot cook or prepare meals. A person must have skills in Food Science, Culinary Arts, Nutrition, Cooking and Preparation Techniques, Purchasing Guides, Yield Factors, and Nutrient Analysis Software. Have you ever wondered how to analyze the following in a recipe? What foods would you choose from the database?

1. A marinade you discard
2. The salt when preparing pasta
3. A pinch or handful
4. 3 lb Chicken, directions: cook and remove skin and bone 
5. Breading
6. Apple, cored and peeled
7. Alcohol in a heated dish

• To own professional nutrition software with yearly maintenance fees can be expensive. In addition, there is the cost of an educated person to run the software. Updates are vital in our fast-paced food industry with changing government regulations.

Consider adding nutritional analysis to your online recipes. A great service for the Recipe Blogger, Media, Cookbook Publishers, Writers, Chefs, and Recipe Websites. Your readers will benefit from the Nutrition information and a Registered Dietitian Nutritionist.

Take a short quiz to see if you have the knowledge and skills necessary to analyze a recipe? 

Looking for nutrition analysis for your recipes?  With over thirty years of industry experience, I offer my services below market value in order to meet income criteria for continued health benefits.  This allows me to work from home and care for my disabled son.

Contact Sandra Frank, EdD., RDN, LD, FAND at recipenews@gmail.com from Dietitians-Online.

From "As Purchased to "Edible Portion" How to Analyze a Recipe Using a Nutrient Database. Purchasing nutrient analysis software and learning how to use the program is only useful if you have the knowledge to convert “as purchased” ingredients to the “edible portion.” This book describes how to read a recipe and enter the correct ingredients and amounts, in order to provide an accurate nutrient analysis. The book is an essential tool for anyone working in nutrient analysis. Recipes are usually written based on what the consumer needs to purchase. The individual analyzing the recipe must evaluate the recipe based on the actual food-ready-to-eat (unless the food is meant to be eaten whole.) A nutritional analysis program cannot cook or prepare meals. A person must have skills in Food Science, Culinary Arts, Nutrition, Cooking and Preparation Techniques, Purchasing Guides, Yield Factors, and Nutrient Analysis Software.

Seven Foods and Five Drinks for a Very Merry Gluten-Free Holiday Guest Blogger: Michelle Stewart, RDN

7 Foods for a Very Merry Gluten-Free Holiday

1. Sugar cookies and Gingerbread men (made with GF flours: rice flour, potato starch, tapioca flour, and xanthan gum) 

• Gluten-Free Flour Blend: To make flour blend, combine 2 cups rice flour, 2/3 cup potato starch, 1/3 cup tapioca flour, and 1 teaspoon xanthan gum. Use the appropriate amount for the recipe; store remainder in a container with a tight-fitting lid. Stir before using. 

2. Glazed Ham (toss out the glaze and make your own gluten-free glaze)

3. Quinoa, mushroom, or wild rice stuffing instead of traditional turkey stuffing

4. Meringue Cookies

5. Gravies thickened with cornstarch instead of flour

6. Gumbo with gluten-free Roux (made with sorghum flour instead of all-purpose flour)

7. Corn Bread (avoid store-bought mixes, and make it gluten-free at home with gluten-free flour blend and gluten-free baking soda)

• To make flour blend: combine 2 cups rice flour, 2/3 cup potato starch, 1/3 cup tapioca flour, and 1 teaspoon xanthan gum. Use the appropriate amount for the recipe; store remainder in a container with a tight-fitting lid. Stir before using. 

5 Festive Gluten-Free Cocktails:
1. Homemade eggnog (warm or chilled)
2. Spiked Apple Cider
3. Rum Hot Toddy
4. Pomasa (Pomegranate juice and Champagne)
5. White Sangria

**Other alcohols that contain gluten:
Beer
Malted beverages

Guest Blogger: Michelle Stewart, MPH, RD, LD/N, CDE 

Michelle J. Stewart is a Registered and Licensed Dietitian and better known as The Nutrition Planner. Founder of Michelle Stewart Consulting & Associates who has been leading the way to a healthier you for more than 25 years. She is zealous when it comes to wellness from the inside out and empowering whomever she comes in contact with to take charge of their health and wellbeing. It is all about balance and moderation, her motto is “EAT LESS MOVE MORE”. Michelle is a Certified Diabetes Educator, and also holds certifications in Adult, Adolescent, and Childhood Obesity and is a Certified Wellness Coach. A Master’s In Public Health keeps her abreast of the latest health concerns and on the cutting edge of intervention. Focusing on aging and longevity with a holistic approach to living your best life is her pathway to inner peace and happiness.

An experienced and dynamic public speaker who specializes in the African American community, Ms. Stewart has participated in countless seminars and workshops all over the country. She was a panelist on health care topics at the African American Leadership Summit in Washington, D.C. where former Vice President Dick Cheney was the keynote speaker and the Healthy Breakfast keynote speaker at the annual National Newspapers Publishers Association convention in Chicago. 

International Tea Day

International Tea Day is observed annually on December 15. It has been celebrated since 2005 in tea producing countries like Bangladesh, Sri Lanka, Nepal, Vietnam, Indonesia, Kenya, Malawi, Malaysia, Uganda, India, and Tanzania.

International Tea Day aims to draw global attention from governments and citizens on the impact of the global tea trade on workers and growers and has been linked to requests for price supports and fair trade.

Regarded for thousands of years in the East as a key to good health, happiness, and wisdom, tea has caught the attention of researchers, who are discovering the many health benefits of different types of teas.

Types of Teas and Their Health Benefits

From green tea to chamomile, teas are full of flavonoids and other health rewards.

Studies have found some teas may help with cancer, heart disease, and diabetes; encourage weight loss; lower cholesterol, and bring about mental alertness.

Health Benefits of Tea: Green, Black, and White Tea

Tea is a name given to a lot of brews, but many consider only green tea, black tea, white tea, oolong tea, and pu-erh tea the real thing. They are all derived from the Camellia sinensis plant, a shrub native to China and India, and contain unique antioxidants called flavonoids. The most potent of these, known as ECGC, may help against free radicals that can contribute to cancer, heart disease, and clogged arteries.

All these teas have caffeine and theanine, which affect the brain and seem to heighten mental alertness.

The more processed the tea leaves, usually the less polyphenol content. Polyphenols include flavonoids. Oolong and black teas are oxidized or fermented, so they have lower concentrations of polyphenols than green tea, but their antioxidizing power is still high.

Here are some studies exploring the potential health benefits of tea:

Green tea. Made with steamed tea leaves, it has a high concentration of EGCG and has been widely studied. Green tea’s antioxidants may interfere with the growth of cancers; prevent clogging of the arteries, burn fat, counteract oxidative stress on the brain, reduce risk of neurological disorders like Alzheimer’s and Parkinson’s diseases, reduce risk of stroke, and improve cholesterol levels.

Black tea. Made with fermented tea leaves, black tea has the highest caffeine content and forms the basis for flavored teas like chai, along with some instant teas. Studies have shown black tea may protect lungs from damage caused by exposure to cigarette smoke. It also may reduce the risk of stroke.

White tea. Uncured and unfermented. One study showed that white tea has the most potent anticancer properties compared to more processed teas.

Oolong tea. Limited research related to lowering bad cholesterol levels.

Pu-erh tea. Made from fermented and aged leaves. Considered a black tea, its leaves are pressed into cakes. Pu-erh is being studied in its relationship to reduced LDL cholesterol.

Health Benefits of Tea: Herbal Teas

Made from herbs, fruits, seeds, or roots steeped in hot water, herbal teas have lower concentrations of antioxidants than green, white, black, and oolong teas. Their chemical compositions vary widely depending on the plant used.

Varieties include ginger, ginkgo biloba, ginseng, hibiscus, jasmine, rosehip, mint, rooibos (red tea), chamomile, and echinacea.

Limited research has been done on the health benefits of herbal teas, but claims that they help to lose weight, fight off colds, and helps with sleep are largely unsupported.

Here are some findings:

Chamomile tea: Its antioxidants may help prevent complications from diabetes, like loss of vision and nerve and kidney damage, and stunt the growth of cancer cells.

Echinacea: Often touted as a way to fight the common cold, the research on echinacea has been inconclusive.

Hibiscus: A small study found that drinking three cups of hibiscus tea daily lowered blood pressure in people with modestly elevated levels.

Rooibos (red tea): A South African herb that is fermented. Although it has flavonoids with cancer-fighting properties, medical studies have been limited.

Health Benefits of Tea: Instant teas

Instant tea may contain very little amounts of actual tea and plenty of sugars or artificial sweeteners. For health’s sake, check out the ingredients on the label.

Can Tea Be Bad for Your Health?

Most teas are benign, but the FDA has issued warnings about the so-called dieter’s teas that contain senna, aloe, buckthorn, and other plant-derived laxatives.

References
1. Types of Teas and Their Health Benefits, WebMD
2. Health Benefits of Tea - Learn About the Effects of Tea on Health, Including Its Role in the Prevention of Many Diseases, Arpita Basu, Ph.D., RD, Today's Dietitian
3. Flavonoids: The secret to health benefits of drinking black and green tea? Harvard Health

December 15, National Cupcake Day A Special Blueberry Cupcake

Blueberry Cupcakes

Ingredients

Cupcakes

1 large white potato, peeled and cut into small chunks

3/4 cup whole-wheat pastry flour

3/4 cup cake flour

1 1/2 teaspoons baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

3/4 cup granulated sugar

1/4 cup canola oil

1 large egg

1/2 teaspoon vanilla extract

1/2 cup nonfat buttermilk

1 cup blueberries, fresh, plus fresh blueberries for garnish

Frosting

3/4 cup granulated sugar

3 tablespoons water

4 teaspoons dried egg whites (equivalent to 2 egg whites)

1/4 teaspoon cream of tartar

Pinch of salt

2 tablespoons blueberry preserves or jam

1/4 teaspoon vanilla extract

Directions
Cupcakes

1. Preheat oven to 350°F. Line 12 (1/2-cup) muffin cups with paper liners.
2. Place potato in a saucepan, add water to cover, and bring to a boil. Cook until tender, 8 to 10 minutes. Drain and mash until very smooth. Measure out 3/4 cup and let cool slightly. 

3. Whisk whole-wheat flour, cake flour, baking powder, baking soda, and 1/2 teaspoon salt in a medium bowl.

4. Beat granulated sugar and oil in a large mixing bowl with an electric mixer on medium speed until combined. Beat in egg, 1/2 teaspoon extract, and the 3/4 cup mashed potatoes until combined. 

5. With the mixer on low, alternately mix in the dry ingredients and buttermilk, starting and ending with dry ingredients and scraping the sides of the bowl as needed, until just combined. 

6. Fold in 1 cup blueberries. Divide the batter among the prepared cups. 

7. Bake the cupcakes until a toothpick inserted into the center comes out clean, 22 to 24 minutes. Transfer to a wire rack and let cool completely.

Frosting
1. Once the cupcakes are cool, bring 2 inches of water to a simmer in the bottom of a double boiler. 

2. Combine 3/4 cup granulated sugar and 3 tablespoons water in the top of the double boiler. Place over the simmering water and heat, stirring, until the sugar is melted, 2 to 3 minutes. Start beating the mixture with an electric mixer on high speed.
3. Add reconstituted egg whites, cream of tartar and a pinch of salt. Continue beating until the mixture looks like a shiny, thick frosting, 5 to 7 minutes.
4. Off the heat, beat for 1 minute more to cool.
5. Add 2 tablespoons blueberry preserves (or jam) and 1/4 teaspoon extract and beat on low just to combine.
5. Spread or pipe the frosting on the cooled cupcakes and decorate with fresh blueberries on top

                       

Nutrition Information 

Food Groups: 1 fruit, 2.25 Starch/Bread

Ensure accurate nutritional analysis for your recipes utilizing an extensive research database and over 40 years experience. A great service for the Recipe Blogger, Media, Cookbook Publishers, Writers, Chefs, and Recipe Websites. Your readers will benefit from the Nutrition information and a Registered Dietitian. Contact: Dietitians-Online.com; Sandra Frank, Ed.D, RDN, LN at recipenews@gmail.com