Southern New Year’s Tradition: Black-Eyed Peas & Collard Greens

 Black-Eyed Peas and Collard Greens

A Southern tradition for the New Year is enjoying Black-Eyed Peas and Collard Greens. The black-eyed peas bring good luck, and the collard greens ensure financial security in the New Year.

Black-Eyed Peas and Collard Greens

Yields: 8 – 10 servings
Serving size. 3/4 cup

Ingredients

2 tablespoons Olive Oil
1 Garlic clove, minced
8 cups Collard greens, chopped
1 cup Red bell peppers, diced
1/4 teaspoon Cayenne pepper
2 cans (15-1/2 ounces each) Black-eyed peas, rinsed and drained
1/4 cup Lemon juice
2 tablespoons grated Parmesan cheese

Directions

1. In a Dutch oven, heat oil over medium heat.
2. Add garlic; cook and stir 1 minute.
3. Add collard greens, red peppers, and cayenne; cook and stir for 6-8 minutes or until greens are tender.
4. Add black-eyed peas and lemon juice; heat through. Sprinkle servings with cheese.

Nutrition Facts. Yields: 8 – 10 servings. Analysis per 3/4 cup serving: Calories (kcal) 134; Protein (g) 7; Carbohydrates (g) 18; Total Dietary Fiber (g) 5; Total Sugars (g) 0; Added Sugar (g) 0; Fat (g) 4; Saturated Fat (g) 1; Cholesterol (mg) 1; Calcium (mg) 110; Potassium (mg) 304; Sodium (mg) 346

Meal Planning

Breakfast
1 Egg to Order
1/2 Bagel
1/2 cup Strawberries
1 cup Skim or Soy Milk
Coffee, Tea, Water

Lunch
3/4 cup Vegetable Soup
Curry Tuna
3 oz Tuna (Water Packed)
Dash Curry Powder
1 Tbsp Mayonnaise, reduced-calorie
Spinach Leaves, Sliced Tomato
1 sl Whole Grain Bread
Water/Unsweetened Beverage

Dinner
2 oz Roast Beef
3/4 cup Collard Greens & Black-Eyed Peas
1/3 cup Seasoned Wild Rice
Water/Unsweetened Beverage

Snacks
Plan Snacks throughout the day. Add an endless salad to any meal or snack.
The Fat-free Vinaigrettes are free to consume.
4 oz Wine
1 Apple, sliced
3/4 oz Cheese

Daily Nutrition Facts: Calories (kcal) 1242; Protein (g) 80; Carbohydrates (g) 136; Total Dietary Fiber (g) 18; Total Sugars (g) 49; Added Sugar (g) 5; Fat (g) 34; Saturated Fat (g) 11; Cholesterol (mg) 311; Calcium (mg) 849; Potassium (mg) 2328; Sodium (mg) 2100

The Endless Salad

 Enjoy these low Glycemic Index vegetables anytime and in unlimited amounts, as long as they are fresh and raw. If an amount is stated, do not exceed the daily portion listed. You can eat these foods using a fat-free vinaigrette dressing (recipes provided) or purchase a fat-free vinaigrette at your local market. Read the label. The RDNs at the FNC center encourage the consumption of varied vegetables not only for vitamins and minerals but also to help control blood sugar and calorie intake.

Alfalfa seeds
Arugula
Broccoli
Cauliflower
Celery, diced
Cucumbers
Endive
Green Beans
Lettuce (Bibb, Boston, or Romaine preferred)
Pepper, Bell (any color), 1 medium
Radishes
Scallions (green onions), diced
Spinach
Zucchini, 1 medium

Additional Ingredients. You can choose ONE of the following low Glycemic Index foods per day to add to the Endless Salad.
Apple, 1 small
Grapefruit, ½ medium
Orange, 1 small
Macadamia Nuts, 8 nuts
Peanuts, 8 nuts
Walnuts, 8 nuts

Add an endless salad to any meal or snack. The Fat-free Vinaigrettes are free to consume.

All About Vinegar: Fat-Free Vinaigrette Recipes

Vinegar has been around for more than 10,000 years. The Babylonians used it as a preservative and as a condiment, and it was they who began flavoring it with herbs. Romans used it as a beverage. Hippocrates proclaimed its medicinal qualities, and it was probably one of our earliest remedies. The Bible references show how it was used for its soothing and healing properties. As recently as World War I, vinegar was used to treat wounds. Today, it is being researched to lower the glycemic index of foods and decrease appetite.

Fat-free vinaigrette Recipes are easy to prepare and can be used as a marinade, salad dressing, or sauce.

 

Balsamic Vinaigrette Dressing
Yield: 1 cup; Serving Size: Unlimited
3/4 cup water
1/4 cup balsamic vinegar
2 teaspoons capers
2 teaspoons Dijon mustard
1½ teaspoons dried basil
1 tablespoon fresh parsley, chopped
Combine the ingredients. Adjust vinegar to taste. Store in a covered container in the refrigerator.

Oriental Vinaigrette
Yield: 1 cup; Serving Size: Unlimited
1 clove garlic, cut in several pieces
1 cup rice vinegar (unseasoned)
1 tsp low sodium soy sauce
1 slice fresh ginger, cut in several pieces
Combine all ingredients, stirring well to combine. Let stand for 45 minutes. Strain dressing. Discard ginger and garlic (or use in food preparation at a later time).

Chili-Cilantro Vinaigrette Dressing
Yield: ¾ cup; Serving Size: Unlimited
1 small green chili, diced
¼ cup chopped fresh cilantro
¼ cup water
¼ cup fresh lime juice
1 clove garlic
pinch, artificial sweetener
freshly ground pepper to taste
Place all of the ingredients in a food processor or blender. Blend until smooth.

Citrus Herb Vinaigrette Dressing
Yield: 1½ cup; Serving Size: Unlimited
½ medium-sized red bell pepper
2 medium tomatoes, diced
½ cup loosely packed fresh basil leaves, chopped
2 cloves garlic, minced
½ cup fresh orange juice
½ cup loosely packed fresh parsley
¼ cup raspberry vinegar
1 Tablespoon dry mustard
2 teaspoons fresh thyme leaves
2 teaspoons fresh tarragon
2 teaspoons fresh oregano
Combine all ingredients in a blender or food processor and blend until pureed. Makes approximately 1½ cups.

Indian Vinaigrette Dressing
Yield: ¼ cup; Serving Size: Unlimited
¼ cup orange juice
¼ teaspoon ground coriander
¼ teaspoon chopped cilantro
½ teaspoon prepared hot mustard
Put all ingredients in a small bowl, and stir. Let sit for about 10 minutes.

Orange and Lemon Vinaigrette
Yield: 1 cup; Serving Size: Unlimited
½ cup wine vinegar
4 Tablespoons lemon juice
4 Tablespoons orange juice
grated rind of 1 lemon
½ teaspoon French mustard
pinch garlic
ground black pepper to taste
Place all ingredients in a bowl, and mix thoroughly. Keep in the fridge and use within 2 days.

Orange Thai Vinaigrette Dressing
Yield: ½ cup; Serving Size: Unlimited
5 Tablespoon orange juice
1 teaspoon minced ginger
1 teaspoon minced garlic
1 Tablespoon low-sodium soy sauce
¼ cup rice vinegar
pinch of cayenne
Whisk together all ingredients with a fork.

Parsley-Tomato Vinaigrette Dressing
Yield: ¾ cup; Serving Size: Unlimited
¼ cup tomato juice (low sodium)
Pinch of cayenne pepper
¼ cup red wine vinegar
½ teaspoon oregano, fresh
1 Tablespoon onion, minced
½ teaspoon black pepper
¼ cup parsley, chopped fresh
½ cup tomatoes, chopped, fresh
1 garlic clove, minced
Place all ingredients in a blender or food processor. Process until smooth.

Red Pepper Vinaigrette
Yield: ½ cup; Serving Size: Unlimited
¼ cup apple juice
¼ cup cider vinegar
2 tablespoons white onion
1 cloves garlic, pressed
Pinches of rosemary and thyme
½ teaspoon dried whole oregano
½ teaspoon dry mustard powder
½ teaspoon paprika
½ of a roasted red bell pepper
Mix in a blender. Blend thoroughly and chill overnight.

Tomato Vinaigrette
Yield: ½ cup; Serving Size: Unlimited
½ cup tomato, chopped
2 Tablespoons white wine vinegar
½ teaspoon dried basil
½ teaspoon dried thyme
½ teaspoon Dijon mustard
Mix in a blender. Blend thoroughly and chill overnight. Lasts about 2 days. Serve on salads.

Types of Vinegar:

WINE VINEGAR, GRAPE VINEGAR. The product is made by the alcoholic and subsequent acetous fermentation of the juice of grapes.

MALT VINEGAR. The product is made by the alcoholic and subsequent acetous fermentation, without distillation, of an infusion of barley malt or cereals whose starch has been converted by malt.

SUGAR VINEGAR. The product is made by the alcoholic and subsequent acetous fermentation of sugar syrup, molasses, or refiner’s syrup.

GLUCOSE VINEGAR. The product is made by the alcoholic and subsequent acetous fermentation of a solution of glucose. It is dextrorotatory.

SPIRIT VINEGAR, DISTILLED VINEGAR, GRAIN VINEGAR. The product is made by the acetous fermentation of dilute distilled alcohol.

VINEGAR IS MADE FROM A MIXTURE OF SPIRIT VINEGAR AND CIDER VINEGAR. The product should be labeled as a blend of the products with the product names in order of predominance. This labeling applies to a similar product made by acetous fermentation of a mixture of alcohol and cider stock.

VINEGAR IS MADE FROM DRIED APPLES, APPLE CORES, OR APPLE PEELS. Vinegar is made from dried apples, apple cores, or apple peels.

Plan Snacks throughout the day. Add an endless salad to any meal or snack. The Fat-free Vinaigrettes are free to consume.

December 3, International Day of Persons with Disabilities

The International Day for Persons with Disabilities 

From United Nations Enable
"Persons with disabilities make up an estimated 15 percent of the world’s population. Almost one-fifth of the estimated global total of persons living with disabilities, or between 110-190 million, encounter significant difficulties. Furthermore, a quarter of the global population is directly affected by disability, as caregivers or family members. 

U N I T E D   N A T I O N S

2024 International Day of Persons with Disabilities (IDPD)

Since 1992, the United Nations International Day of Persons with Disabilities (IDPD) has been observed annually on 3 December worldwide. This year's theme is "Amplifying the leadership of persons with disabilities for an inclusive and sustainable future." This theme recognizes the vital role that persons with disabilities play in creating a more inclusive and sustainable world for all. It also emphasizes the importance of their participation in decision-making processes that affect their lives.

This year's theme reflects the current international political and policy context, in particular the Pact for the Future and the upcoming 2025 World Summit for Social Development, and the need to create momentum for achieving the 2030 Agenda. The theme seeks to amplify the centrality of the leadership role of persons with disabilities in all of these efforts—from the global to the local.

The UN calls on domestic and international public health officials, political representatives, advocates, supporters, and every citizen in every community to learn from the experiences of people living with disabilities and push for more meaningful investments into the socioeconomic building blocks that will reduce the barriers faced by people with disabilities in every community on earth.

Assistive technology to facilitate

independent eating and drinking

The first video describes the feeding challenges of persons with disabilities and the advances in assistive technology. It does not endorse the Mealtime Partner Dining System, but the video shows good examples of challenging eating/feeding situations. 

Quadriplegic Eating Utensils

Resource.

United Nations Enable, International Day of Persons with Disabilities

Zucchini Fritters, on the Lighter Side

Zucchini Fritters are a great way to incorporate ​vegetables into your diet while enjoying a satisfying snack or side dish. Here's a general outline of the recipe to help you get started:

Ingredients
2 medium zucchini
1/2 teaspoon salt
1/4 cup all-purpose flour
1/4 cup grated Parmesan cheese
1/4 cup chopped green onions
1 large egg, lightly beaten
1 tablespoon olive oil

Instructions

1. Start by grating the zucchini using a box grater. Place the grated zucchini in a colander and sprinkle with salt. Let it sit for about 10 minutes to draw out excess moisture.
2. After 10 minutes, squeeze the zucchini to remove as much moisture as possible. You can use a clean kitchen towel or cheesecloth for this.
3. Transfer the squeezed zucchini to a large mixing bowl. Add the flour, Parmesan cheese, chopped green onions, and lightly beaten egg. Mix well until all the ingredients are combined.
4. Heat the olive oil in a large, non-stick skillet over medium heat.
5. Drop spoonfuls of the zucchini mixture into the skillet, flattening them slightly with the back of the spoon to form fritters. Cook for 2-3 minutes per side or until golden brown and crispy.
6. Once cooked, transfer the fritters to a paper towel-lined plate to absorb any excess oil.
7. Serve the fritters warm as a side dish or a snack.

Remember that providing nutrition analysis is an approximate value, and it may vary based on the specific ingredients used and the cooking method. Nonetheless, zucchini fritters are generally considered a healthier alternative to deep-fried snacks or sides and can be a nutritious addition to your meal. 

Thanksgiving Day Special Edition Safety, Healthy Choices, Vegetarian Ideas, Singing Turkeys with a Message and a Special Wish

How to Cook a Whole Chicken or Turkey

The only way to know food has been cooked
to a safe internal temperature is to
use a food thermometer.

Healthy Eating Tips for Thanksgiving

Controlling Thanksgiving Portion Size


Plan Meals Using
Portion Control to Minimize Waste

Vegetarian Thanksgiving Menu

Vegetarian Turkey

Protesting Turkeys

You Can't Gobble Me by the Turkey Singers.

A Thanksgiving Day Wish

“As we express our gratitude, we must never forget 

that the highest appreciation is not to utter words, 

but to live by them.” 

– John F. Kennedy

May your Thanksgiving be filled with special moments,
happy traditions, and the love of family and friends.

warm wishes, Sandra and Jake Frank

Thanksgiving Song
by Mary Chapin Carpenter

November 25, National Parfait Day

Parfait is a French term used to describe a dessert prepared by freezing a dish which is usually ice cream or cream-based dessert. The French meaning of parfait is “perfect.” Parfaits are prepared with a variety of dessert ingredients, such as fruits, ice cream, yogurt, gelatin, and nuts. The combination of ingredients is large as your imagination and is not limited to desserts. Popular in America is a breakfast parfait of yogurt, fruit, and cereal.

The American version of the parfait is prepared in a parfait glass. The ingredients are placed in layers one after the other and chilled before serving. The number of layers will vary based on the recipe. The parfait is an attractive dish and one can create wonderful combinations.
 

Sample of Ingredients.

Recipes.

Pumpkin Pie Parfait with Cranberry-Walnut Relish,

Vanilla Pudding Topped with Ginger Snap Crumbs
Great Recipe for Leftovers

Strawberry Parfait with Granola

Mango Parfait

Strawberry Shortcake Parfait

Red, White and Blue Parfait