National Nutrition Month® 2024: Beyond the Table

Each year, I look forward to the theme chosen for National Nutrition Month®  by the Academy of Nutrition and Dietetics. The 2024 theme, "Beyond the Table," has especially sparked my curiosity. It encourages us to delve into our food journey before arriving at our tables. This theme urges us to reflect on the full lifecycle of food, from the seeds sown in the earth, through the hardworking farmers and ranchers who cultivate it, to the busy factories processing it, and finally to the colorful supermarkets and local farmers' markets where it's showcased.

It's an opportunity to acknowledge and appreciate the intricate web of connections and the hard work in bringing food to our tables, encouraging a deeper respect for our meals and the myriad hands that contribute to their creation. By delving into the stories behind our food, we can foster a more sustainable, informed, and grateful approach to eating and living.

The annual March campaign educates people about making wise food choices and establishing healthy eating and physical activity routines. During this month, the Academy disseminates press releases containing vital information for the media regarding various activities, highlighted messages, and special events, including RDN Day and NDTR Day, to underscore the campaign's significance.

The 2024 theme for National Nutrition Month® is

"Beyond the Table."

 "Beyond the Table" looks into the many factors that affect our food choices. This theme examines a range of influences, such as:

•  Origins of Food: Understanding the source, farming practices, and food journey from farm to table. 
• Cultural Significance: Recognizing how different cultures and traditions influence dietary choices and practices.
• Environmental Impact: Consider the ecological footprint of food production and make environmentally conscious choices.
• Mindful Eating: Focusing on the experience of eating, being present, and attentive to the body's hunger and satiety signals.
• Nutritional Impact on Overall Well-being: Acknowledging how food choices affect physical, mental, and emotional health.
• Access and Education: Highlighting the importance of access to nutritious food for all and educating people about healthy eating.

"Beyond the Table" thus emphasizes a broader view of nutrition, where food is seen as an integral part of a larger ecosystem, including its production, cultural context, environmental effects, and role in holistic well-being.

Registered Dietitian Nutritionist Day is also celebrated during National Nutrition Month®, on the second Wednesday in March. This occasion increases awareness of registered dietitian nutritionists as the indispensable providers of food and nutrition services while recognizing both RDNs and nutrition and dietetic technicians registered for their commitment to helping people enjoy healthy lives.

National Chili Day - Chili with Gorgonzola Cheese

Chili with Gorgonzola Cheese

Ingredients/Directions
1 cup Chili with Beans
1 Tablespoon Gorgonzola Cheese

Heat chili. Top with cheese.

Nutritional Analysis Services

Ensure accurate and cost-effective nutritional analysis for your recipes and menus utilizing an extensive research database. A great service for the Media, Cookbook Publishers, Writers, Chefs, Recipe Websites, and Blogs. Your readers will enjoy and benefit from the Nutrition information.

For more information, visit Dietitians-Online Nutritional Analysis Services

contact:
Sandra Frank, Ed.D, RDN, FAND
recipenews@gmail.com
954-294-6300

National Cherry Month

About seventy percent of the cherries produced in the United States come from Washington, Oregon, Idaho, and Utah. There are two main types of cherries: sweet and sour. Sour cherries are lower in calories and higher in vitamin C and beta-carotene than sweet cherries.

Selection
Select firm, red cherries with stems attached. Avoid soft, shriveled, or blemished cherries. Good cherries should be large (one inch or more in diameter), glossy, plump, hard, and dark-colored for their variety. Avoid fruit that is bruised or has cuts on the dark surface.

How to Store
Refrigerate cherries for up to 10 days.

Nutrition Benefits
Fat-free, saturated fat-free, sodium-free, cholesterol-free, good source of vitamin C and potassium.

Health Benefits

Cancer
Sweet cherries have several cancer-preventive components, including fiber, vitamin C, carotenoids, and anthocyanins. The potential role of sweet cherries in cancer prevention lies mostly in the anthocyanin content, especially in cyanidin. Sweet cherries are a good source of cyanidins, which act as antioxidants and may reduce cancer risk.

Cardiovascular Disease
Sweet cherries have been shown to have significant levels of anthocyanins and other pigments in perhaps smaller concentrations that provide synergistic effects thought to be protective of the heart and related vascular tissue.

Diabetes
Researchers are interested in the role of anthocyanins in reducing insulin resistance and glucose intolerance. The lower glycemic response shown in relation to cherry consumption may result from the glucose-lowering effects of cherry phytochemicals in combination with the fiber content of cherries.

Potassium
Sweet cherries are considered a good source of dietary potassium, with approximately 260 mg of potassium for every cup of fresh cherries consumed. Adequate potassium intake has been shown to reduce the risk of hypertension and stroke.

Quercetin
Sweet cherries also contain a small amount of quercetin. Quercetin is an antioxidant that may play a beneficial role in reducing the risk of cardiovascular disease, hypertension, and cancer.

Melatonin
Cherries are one plant food source of melatonin. Melatonin is a hormone that plays a role in promoting healthy sleep patterns.

Ease muscle soreness
Researchers believe tart cherries’ antioxidants protect against exercise-induced free radicals, which can lead to painful inflammation.

Gout
Cherries may help reduce the swelling, inflammation, and tenderness associated with gout. Research reveals eating about 2 cups fresh sweet Bing cherries daily lowered uric acid levels by 15%.

Recipes

1. Health, Health Benefits of Cherries
2. Better Homes and Gardens, Healthy Cherry Recipes
3. The Greatest Table: 5 Healthy Cherry Recipes from Around the Web

4. The Cherry on Top: 8 Health Benefits of Cherries. HealthEssential, Cleveland Clinic

Resources

Fruits & Veggies - More Matters, Cherries & Heart Health

National Tooth Fairy Day Nutrition and Your Child's Dental Health

Healthy teeth are important to your child's overall health. From the time your child is born, there are things you can do to promote healthy teeth and prevent cavities. For babies, you should clean teeth with a soft, clean cloth or baby's toothbrush. Avoid putting the baby to bed with a bottle and check teeth regularly for spots or stains.

For all children, you should
1. Start using a pea-sized amount of fluoride toothpaste when they are two years old. You might start sooner, if a dentist or doctor suggests it.
2. Provide healthy foods and limit sweet snacks and drinks
3. Schedule regular dental check-ups

Forming good habits at a young age can help your child have healthy teeth for life.

Resources
1. WebMD. Nutrition and Your Child's Teeth
2. Canadian Dental Association, Nutrition for Children
3. National Institute of Health, Child DentalHealth

Pistachio Power: Unshell the Benefits

Pistachios were introduced in the United States in the 1930s. Today, California produces more than 400 million pounds of pistachios each year, making it a leading producer of pistachios worldwide. Each pistachio tree averages around 50 kg of seeds, or around 50,000, every two years.

Recipe

Fruit-Filled Breakfast Tacos with Pistachios
Amy Gorin MS, RDN @AmyGorin  

Pistachios Offer Multiple

Health Benefits

Pistachio nuts, eaten as part of a healthy diet, can increase the levels of antioxidants in the blood of adults with high cholesterol, according to Penny Kris-Etherton, Penn State professor of nutrition, along with an international team of nutritional scientists. Previous research has shown that pistachios also lower lipids and lipoproteins, which benefit heart health.

To learn more about the Pistachio, visit the following links:
Website. Pistachio Health

National Clam Chowder Day

Many regional variations of Clam Chowder exist. The two most common are New England or "white" clam chowder and Manhattan or "red" clam chowder. Manhattan versus New England Clam Chowder.

Recipes

1. Manhattan Clam Chowder, MyPlate
2. New England Clam Chowder, EatingWell

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!

National Cook a Sweet Potato Day - Celebrate the Sweet Potato

Nutrition Information

Sweet Potatoes are high in vitamin A and vitamin C and a good source of dietary fiber and potassium. They are naturally fat-free, saturated fat-free, low sodium, and cholesterol-free.

How to Select
Choose firm, small- to medium-sized potatoes with smooth skin. Avoid cracks, soft spots, and blemishes.

How to Store
Store sweet potatoes in a cool, dark place for use within 3-5 weeks.

Top 9 Ways To Enjoy Sweet Potatoes

1. Bake, Roast, or Steam. Pick a cooking method and enjoy! Use whole, unpeeled sweet potatoes as a side dish to any meal.

2. Mash - Steam peeled sweet-potato chunks for about 10 minutes until tender, and mash with a dash of orange juice.

3. Top Your Salad. Sweet potatoes make sweet salad toppings. Combine diced sweet potatoes, pineapple tidbits, apples, celery, and cashews. Serve over salad greens

4. Sweet Potato Fries. Sweet potato fries make a delicious treat. Quarter sweet potatoes and drizzle with olive oil. Bake at 400 degrees for 40-60 minutes. For a spicy twist, add a dash of cayenne pepper.

5. Substitute sweet potatoes for white potatoes in your favorite potato salad recipe.

6. Grill - Slice sweet potatoes into thick ½ inch rounds and grill until lightly browned. Drizzle with lime juice.

7. Add a Twist to Your Sandwiches. Cut thin slices of cooked sweet potatoes and add to your favorite sandwich or wrap instead of tomatoes.

8. Drizzle and Eat - Dice cooked, peeled sweet potatoes and drizzle with maple syrup for a side dish.

9. A Healthy Snack. Try munching on sweet potato chips. Thinly slice a large sweet potato and brush lightly with olive oil. Bake at 350 degrees for 15 minutes or until lightly browned and crisp.

Resources

1. Have a Plant: Sweet Potatoes

2. EatingWell, Healthy Sweet Potato Recipes
3. Sweet Potato Recipes, A Couple Cooks

President's Day - Dietary Preferences of Some of Our Presidents

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 and our newest President Joe Biden delights in ice cream.

Reference

Food Timeline American Presidents' Food Favorites

February 18, Crab Stuffed Flounder Day

Serves 6

Ingredients
6, 4 oz fresh flounder fillets
1/2 cup(s) celery, chopped
1/2 cup(s) chopped green onions
1 clove(s) minced garlic
4 Tbsp unsalted butter, divided
1/2 cup breadcrumbs
1 cup fresh crab meat
2 tablespoon(s) chopped parsley
1 egg, slightly beaten
Salt, black and red pepper to taste

Directions
1. Sauté celery, onions, and garlic in 2 Tbsp of melted butter.
2. Add breadcrumbs, crabmeat chopped parsley, and egg to sautéed vegetables. Mix well.
3. Season to taste with salt, black and red pepper.
4. Brush the flounder fillets well with additional melted butter, salt, and pepper the fillets.
5. Laying the fillets flat, place an equal amount of prepared stuffing on each fillet.
6. Roll the fillets ensuring that the stuffing mixture remains in the center.
7. Melt remaining 2 Tbsp of butter in shallow baking dish.
8. Place stuffed fish in a pan.
9. Cover and bake at 375 F for approximately 30 minutes or until the fish flakes easily.
10. Remove cover and bake an additional 5 minutes to brown.

Nutrient Analysis

Nutrient Analysis Services

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.” Ensure accurate nutrient analysis for your recipes utilizing an extensive research database and over 25 years of experience. A valuable service for the Recipe Blogger, Media, Cookbook Publishers, Writers, Chefs, and Recipe Websites. Your readers will benefit from the Nutrient information and a Registered Dietitian. Contact: Dietitians-Online.com; Sandra Frank, Ed.D, RDN, FAND at recipenews@gmail.com  954.294.6300

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

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

Potato Lover's Month

 Potatoes are one of the vegetables in the nightshade (Solanaceae) family, which includes eggplant, tomatoes, and bell peppers. It is a starchy, tuberous crop. Potatoes are the world's fourth-largest food crop, following maize, wheat, and rice.

Nutrition

One medium potato (5.3 oz) with the skin contains:

110 Calories; Vitamin C (45 % DV); 620 mg potassium; Vitamin B6 (10 % DV); No Fat; No Sodium; No Cholesterol; and Trace amounts of thiamine, riboflavin, folate, magnesium, phosphorus, iron, and zinc. Potatoes also contain a variety of phytonutrients that have antioxidant activity. Among these important health-promoting compounds are carotenoids and flavonoids.

About 20% of the potato’s nutrition is found in the skin.  Most of the vitamin C and potassium are found in the potato’s flesh, but fiber is found in the skin.  That’s why it’s best to enjoy every part of the potato.

According to MyPlate, potatoes are vegetables.  It counts toward the total recommended servings of vegetables. One medium-sized potato (5.3 oz.) counts as 1 cup of starchy vegetables.

Recipe

Rose, Gold, and Purple Potato Salad

Ingredients

5 Small Round Potatoes: 
  1 Honey Gold 
  2 Enchanted Rose
  2 Purple Splendor
Dash Curry Powder
2 tsp Dijon Mustard
1 Tbsp Italian Dressing, fat-free

Directions
1. Roast potatoes and dice.
2. In a bowl, combine curry, mustard, and Italian dressing. Mix.
3. Add potatoes to the marinade and coat well.

Nutrition Information

Tortellini, Chicken, and Arugula Salad

 This comes together in a cinch thanks to the use of a few quality items, such as hearty cheese tortellini and shredded rotisserie chicken. Prepare the dressing and pasta ahead of time to make the final assembly even faster. Who knew making dinner on busy weekday nights could be so easy?

Ingredients:
1 (9-oz.) package refrigerated cheese tortellini (such as Buitoni), cooked according to package directions
8 ounces skinless, boneless rotisserie chicken breast, shredded (about 2 cups)
1 garlic clove, finely chopped
1/8 teaspoon kosher salt
3 tablespoons extra-virgin olive oil
1/2 teaspoon grated lemon rind
2 tablespoons fresh lemon juice
1/2 teaspoon granulated sugar
1/2 teaspoon freshly ground black pepper
3 cups baby arugula
1/3 cup thinly sliced shallot
3/4 ounce Parmesan cheese, shaved (about 1/4 cup)

Instructions:

1. Place tortellini and chicken in a large bowl.
2. Combine garlic and salt on a cutting board. Mash with the side of a knife to form a paste. Place in a small bowl. Add oil, rind, juice, sugar, and pepper; stir with a whisk.
3. Add 2 tablespoons dressing to tortellini and chicken; toss to coat. Gently fold in arugula, shallot, and remaining dressing. Sprinkle with shaved Parmesan cheese.

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.  Mardi Gras

2. Sausage Gumbo, Eatingwell
3.  Mardi Gras Party Foods That'll Make You Feel Like You're In The French Quarter. Delish. 

Oatmeal Monday: A Nourishing Tradition from Scotland

In the heart-warm corridors of Scotland's ancient universities, a unique tradition known as Meal Monday, or Oatmeal Monday, carved its niche in the academic calendar. Every second Monday of February, this tradition offered a respite to the scholars of yore.

Back in the 17th century, the life of a Scottish university student was marked by simplicity and self-sufficiency. Their lodgings were basic, demanding that each student bring their own fuel, such as firewood or peat, to keep the hearth warm. Their meals were equally humble, with oatmeal being the staple from which they crafted their daily porridge. This simple diet and lifestyle persisted well into the late 1800s. The Rev. James Sharp, reflecting on his days at the University of Edinburgh, remarked that the pursuit of knowledge in arts, sciences, and theology was fueled by oatmeal, with the occasional indulgence in a glass of beer come Saturday night.

Given the considerable distance between the students' rural homes and the urban universities, the institution of an occasional extended weekend became a necessity. This allowed students to journey home and replenish their stores of essentials. Initially, Meal Mondays were a regular occurrence, with the University of Edinburgh marking the first Monday of each month for this purpose. By 1896, this evolved into a singular official holiday set on the second Monday of February.

The observance of Meal Monday persisted through the late 19th and into the 20th century, with universities in Glasgow and Aberdeen also embracing this academic holiday. As recently as three decades ago, Scottish author Alexander McCall Smith recalls Meal Monday being a part of student life, albeit without the actual collection of oatmeal. However, as the 21st century dawned, the official recognition of Meal Monday by universities faded away, with the exception of the University of St. Andrews, which still honors it as a statutory holiday for manual staff.

Meal Monday stands as a testament to the enduring spirit of Scotland's academic traditions, a day rooted in the pragmatic needs of students past but remembered for its contribution to the rich tapestry of university life.

Oatmeal Recipes.
Oatmeal Recipes So Good You'll Actually Want to Eat Oatmeal. Delish.

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