Saturday, July 29, 2023

National Avocado Day - Celebrate Avocados

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.

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

National Horseradish Month - All About Horseradish

Horseradish is a perennial plant which also includes mustard, wasabi, broccoli, and cabbage. It grows up to 4.9 feet (1.5 meters) tall, and is cultivated primarily for its large, white, tapered root.

The intact horseradish root has hardly any scent. When cut or grated, enzymes break down sinigrin (a glucosinolate) to produce allyl isothiocyanate (mustard oil), which irritates the mucous membranes of the sinuses and eyes. Grated horseradish should be used immediately or preserved in vinegar for best flavor. Once exposed to air or heat it will begin to lose its pungency, darken in color, and become unpleasantly bitter tasting.

Growing Horseradish

Nutrition: The fresh plant contains an average 79 mg of vitamin C per 100 g of raw horseradish.

Culinary Use
Cooks use the terms "horseradish" or "prepared horseradish" to refer to the grated root of the horseradish plant mixed with vinegar. Prepared horseradish is white to creamy-beige in color. It will keep for months refrigerated but eventually will darken, indicating it is losing flavor and should be replaced. The leaves of the plant, while edible, are not commonly eaten, and are referred to as "horseradish greens", which have a flavor of the root.

Horseradish sauce made from grated horseradish root and vinegar is a popular condiment; used with roast beef and other dishes, including sandwiches or salads. In the USA, the term "horseradish sauce" refers to grated horseradish combined with mayonnaise or salad dressing. Prepared horseradish is a common ingredient in Bloody Mary cocktails and in cocktail sauce and is used as a sauce or sandwich spread.

Baked Salmon with Horseradish Sauce

Number of Servings: 2

2, 5 oz Salmon filets
2 Tbs. Lemon Juice
1 Tbs. Worchester Sauce
1 Tbs. Mayonnaise, light
1 Tsp. Horseradish

Preheat oven to 400 degrees F. 
Rinse filets and pat dry. In baking dish, combine lemon juice and Worchester sauce. Add salmon and coat both sides with the mixture. Combine mayonnaise and horseradish, mix well, and spread over top of salmon filets. Sprinkle paprika over filets. Cover the dish with foil. Bake in 400 degrees F oven for eight minutes. Uncover and continue baking for 3 more minutes.

Nutrition Analysis

Additional Recipes
1., Home Cooking, Horseradish Recipes
2. Horseradish Information Council, Recipes 
3. Huffpost Taste, Horseradish Recipes  

More evidence is needed to rate the effectiveness of horseradish for the following medical uses: Urinary tract problems, Fluid retention (edema), Cough, Bronchitis, Achy joints and muscles, Gout, Gallbladder disorders,  Sciatic nerve pain, Colic, and Intestinal worms in children.

Side Effects, Precautions and Warnings
Mustard oil is extremely irritating to the lining of the mouth, throat, nose, digestive system, and urinary tract. Horseradish can cause side effects including stomach upset, bloody vomiting, and diarrhea. It may also slow down the activity of the thyroid gland.

When used on the skin, horseradish is possibly safe, but in large quantities may cause skin irritation and allergic reactions.

Horseradish is unsafe in children less than 4 years old. In young children, it may cause digestive tract problems.

Horseradish in large amounts is unsafe when pregnant and breastfeeding. The mustard oil in Horseradish can be toxic and irritating. Horseradish tincture should not be used regularly or in large amounts because it might cause a miscarriage.

Horseradish is not recommended for any of the following conditions: stomach or intestinal ulcers, inflammatory bowel disease, infections, or other digestive tract conditions.

Horseradish may worsen hypothyroidism. 

There is a concern horseradish might increase urine flow. This could be a problem for people with kidney disorders. 

References and Resources
1. Wikipedia, Horseradish 

Friday, July 28, 2023

August 1 - 7 World Breastfeeding Week: Nutrition, Food Security and Poverty Reduction

Coordinated by World Alliance for
Breastfeeding Action (WABA)
August 1 - 7

World Breastfeeding Week is coordinated by the World Alliance for Breastfeeding Action (WABA), a global network of individuals and organizations concerned with the protection, promotion and support of breastfeeding worldwide based on the Innocenti Declarations, the Ten Links for Nurturing the Future and the WHO/UNICEF Global Strategy for Infant and Young Child Feeding.

WABA’s core partners are the Academy of Breastfeeding Medicine (ABM), International Baby Food Action Network (IBFAN), International Lactation Consultant Association (ILCA), La Leche League International (LLLI), and Wellstart International. WABA is in consultative status with UNICEF and an NGO in Special Consultative Status with the Economic and Social Council of the United Nations (ECOSOC).

By linking breastfeeding to the SDGs, the breastfeeding movement will be able to connect with a variety of development issues by 2030 for maximum impact.

WBW materials cover the main links between breastfeeding and the SDGs along 5 broad themes:
(1) nutrition/food security
(2) health, well-being, and survival
(3) environment and climate change
(4) work productivity, empowerment, social protection
(5) sustainable partnerships and rule of law

Objectives of WABA World Breastfeeding

*To inform people about the new Sustainable Development Goals (SDGs) and how they relate to breastfeeding and Infant and Young Child Feeding (IYCF).

*To firmly anchor breastfeeding as a key component of sustainable development.

*To galvanize a variety of actions at all levels on breastfeeding and IYCF in the new era of the SDGs.

* To engage and collaborate with a wider range of actors around promotion, protection, and support of breastfeeding.

Breastfeeding Is Really Good For Babies,
But Millions Can't Do It

“By recognizing that breastfeeding is a key to sustainable development, we will value our wellbeing from the start of life, respect each other and care for the world we share.” 

Breastfeeding Benefits for Baby and Mom

1. Kids Eat Right, reference: Breastfeeding

August, National Sandwich Month - Use Your Creativity

August is National Sandwich Month. The sandwich was named after John Montagu, the fourth Earl of Sandwich. During the 1700s, it is said John Montagu created the sandwich because he wanted to eat his meal with one hand.

Resource: Build a Better Sandwich, 

Greatest Movie Sandwiches

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. 

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

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

July 28, National Milk Chocolate Day


1. Drinking Chocolate Milk May Help Your Workout - WebMD

2. Health by Chocolate - WebMD
3. Dairy Alternatives for Kids Who Won't – or Can't – Drink Milk  #EatRight

Wednesday, July 26, 2023

National Chili Dog Day

Healthier Recipes
1. Healthy Chili-Cheese Dogs Recipe |

Creme Brûlée, Low Fat

Creme Brûlée, Low Fat

2 cups nonfat milk
2 tablespoons nonfat powdered milk
3⁄4 cup egg substitute
1⁄3 cup Splenda sugar substitute
1 teaspoon vanilla extract
3 teaspoons sugar
1 cup fresh berries

1. Preheat oven to 325.
2. Gradually stir milk into milk powder.
3. Stir in egg substitute, 1/3 cup Splenda, and vanilla.
4. Pour mixture into custard cups.
5. Bake in a pan filled with hot water to 1" deep about 35 minutes, until custard is set.
6. Chill.
7. Sprinkle 1/2 tsp sugar over the top of each custard and place cups on a baking sheet.
8. Broil 4" from heat until sugar is caramelized.
9. Serve with fresh berries.

Nutrition Profile
Yield: 4 servings
Analysis per Serving
108 Calories (kcal)                 
10 Protein (g)  
16 Carbohydrates (g) 
1 Total Dietary Fiber (g) 
14 Total Sugars (g)
3 Added Sugar (g) 
0 Fat (g)                 
0 Saturated Fat (g)
3 Cholesterol (mg)
334 Calcium (mg)
174 Sodium (mg)

July 26, National Coffee Milkshake Day

National Coffee Milkshake Day

July 26, National Bagelfest 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

Tuesday, July 25, 2023

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.
International Culinary Schools at the Art Institutes

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 is now a part of all culinary school curriculums. There are dietitians who 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 needs of the community. Even Elmo and the White House Assistant Chef Sam Kass talk about the importance of healthy and delicious school meals.

The videos featured below give you a history of the profession during the 20th and 21st century. 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.

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."


Monday, July 24, 2023

National Tequila Day

Tequila is a regional distilled beverage and type of alcoholic drink made from the blue agave plant, primarily in the area surrounding the city of Tequila. Tequila is commonly served neat in Mexico and as a shot with salt and lime across the rest of the world.


1 ounces tequila (optional)
3/4 cup orange juice
1/2 ounce grenadine syrup
Orange slice, for garnish
Maraschino cherry

1. Fill a glass with ice, and pour in the tequila (optional) and orange juice.
2. Slowly pour the grenadine into the glass over the back of a spoon or drizzle it down the side of the glass, allowing it to settle at the bottom.
3. Garnish with an orange slice and cherry.

Nutrition Profile
Yield: 1 serving
Calories (kcal)                  201
Protein (g)                        1
Carbohydrates (g)            26
Total Dietary Fiber (g)       1
Total Sugars (g)                20
Added Sugar (g)               6
Fat (g)                             0
Cholesterol (mg)               0
Vitamin C (mg)                 57
Potassium (mg)                303
Sodium (mg)                    4
Alcohol (g)                       14

Nutrition Profile (without Alcohol)
Yield: 1 serving
Calories (kcal)                   136
Protein (g)                        1
Carbohydrates (g)             26
Total Dietary Fiber (g)       1
Total Sugars (g)                20
Added Sugar (g)               6
Fat (g)                             0
Cholesterol (mg)               0
Vitamin C (mg)                 57
Potassium (mg)                303
Sodium (mg)                    4
Alcohol (g)                       4

The Eagles - Tequila Sunrise

Sunday, July 23, 2023

National Vanilla Ice Cream Day

Vanilla Ice Cream with
Fresh Raspberries and Light Whipped Cream


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

Saturday, July 22, 2023

From Our 2023 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 for 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.


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.
Juicy Mango Gelatin Recipe. Janice Bissex, MS, RDN, and Elizabeth Weiss, MS, RD. Academy of Nutrition and Dietetics.

Until Next Season

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