Crack into Endless Possibilities - World Egg Day

Eggs are vital in feeding people in both developed and developing countries. They are an excellent, affordable source of high-quality protein that can be produced almost anywhere, making them a valuable food source worldwide.

International Egg Commission (IEC) Chairman Joanne Ivy explained: “As an industry, we feel very privileged to be producing a product that can benefit so many people; we have publicly pledged to work with food organizations and developing nations to help provide access to eggs for everyone.“

Crack Into Endless Possibilities

Globally, over 1 billion people are underfed and undernourished; the egg industry believes it can make a difference and help to stop this.  With the help of the IEC and international egg associations from around the world, the international egg industry has pledged to work with the United Nations’ Food and Agriculture Organisation, food organizations, and developing nations to help feed the world’s growing population and make eggs available to everyone.

Nutrition

Recipe: Strawberry Omelet 

Ingredients

Non-Stick Spray
1 Egg White
2 Tbsp Non-fat Milk
1/2 cup Strawberries

Nutritional Analysis

Playing it Safe with Eggs

Nutritional Analysis Services

Ensure accurate and cost-effective nutritional analysis and food nutrition facts labels for your recipes and menus, utilizing an extensive research database. A great service for the Media, Cookbook Publishers, Restaurants, 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
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954-294-6300

  

Mental Health in Humanitarian Emergencies

World Mental Health Day 

World Mental Health Day serves as a powerful reminder that there is no health without mental health. Each year on October 10, individuals and organizations around the globe come together to raise awareness, promote understanding, and advocate for mental well-being for all.

This year’s theme, “Mental Health in Humanitarian Emergencies,” focuses on the urgent need to support the mental and psychosocial needs of people affected by crises — including natural disasters, wars, pandemics, and other emergencies.


💚 The Hidden Toll of Crises

Humanitarian emergencies cause not only physical harm but also profound emotional distress. It’s estimated that one in five individuals living through such crises will experience a mental health condition such as anxiety, depression, or post-traumatic stress disorder (PTSD).

Providing mental health support during these times isn’t just compassionate — it’s lifesaving. It gives people the strength to cope, the space to heal, and the foundation to rebuild their lives and communities.

To make this possible, governments, health professionals, educators, and communities must work together. By investing in evidence-based, community-driven interventions, we can respond to immediate needs and foster long-term recovery.


🧠 Nutrition and Mental Health:
The Mind-Body Connection

Mental health and nutrition are deeply intertwined. Food provides more than calories — it delivers the nutrients that regulate mood, cognition, and emotional balance. During crises, when food security and stress levels are both at risk, maintaining proper nutrition is essential to mental health care.

🍎 How Nutrition Supports Mental Well-Being

• Omega-3 fatty acids (found in salmon, walnuts, and flaxseeds) may reduce symptoms of depression and anxiety.
• B vitamins (from leafy greens, beans, eggs, and whole grains) help produce serotonin and other neurotransmitters that stabilize mood.
• Iron and zinc deficiencies are linked to fatigue, irritability, and difficulty concentrating.
• Antioxidant-rich foods like berries and citrus fruits help combat oxidative stress in the brain.
• Fermented foods such as yogurt and kefir promote gut health, which is connected to emotional regulation through the gut-brain axis.

Even small improvements — like adding fruits, vegetables, and water to emergency rations or providing nutrition education in shelters — can make a meaningful difference in mental resilience.


🩺 Spotlight: Eating Disorders in Crisis
 Understanding Anorexia Nervosa

In humanitarian or high-stress environments, mental health disorders like anorexia nervosa can become more severe or overlooked.
Anorexia is a serious eating disorder characterized by food restriction, intense fear of gaining weight, and a distorted body image. It is not simply about food — it’s about control, identity, and emotional pain.

During emergencies, disruptions in food access and the stress of instability can worsen disordered eating behaviors. Recognizing the signs early — extreme weight loss, obsessive thoughts about food or body size, withdrawal, and fatigue — is vital.

Treatment requires a multidisciplinary approach that combines medical care, nutrition therapy, and psychological support. Rebuilding a healthy relationship with food takes time, patience, and compassion.

🌱 Building Resilience Together

As communities recover from crises, mental health and nutrition programs should be part of every humanitarian response plan. When individuals are nourished — physically and emotionally — they are better able to adapt, rebuild, and thrive.

Simple steps like:

• Integrating mental health counseling with nutrition support programs,
• Training local caregivers to identify early signs of distress, and
• Providing safe spaces for community meals and conversation,
• can transform recovery efforts and restore hope.

💬 Final Reflection

“Good mental health and good nutrition are both essential for survival, recovery, and growth. When we nourish the mind and body together, we strengthen the human spirit.”

On this World Mental Health Day, let us commit to creating a world where mental health is valued, protected, and accessible for all — especially for those enduring the hardest of times.

Together, we can build stronger, more resilient communities — one meal, one conversation, and one act of kindness at a time.

Resources

1. World Mental Health Day, Theme: Mental Health is a Human Right. WHO

2. NIH, Transforming the understanding and treatment of mental illnesses.

3. If you believe you suffer from depression or mental illness, seek help. Mental Health America

Call the 24-hour, toll-free, confidential National Suicide Prevention Lifeline at 988 or go to 

https://988lifeline.org/

 

October 10, National Angel Food Cake Day

Angel food cake first became known in the United States in the late 19th century. The name came from the airy lightness of the cake. Angel food cake is prepared using whipped egg whites and is usually baked in a tube pan.

Ingredients/Directions
Angel Food Cake, 1/12 of 9" cake, store-bought
1/4 cup each: Strawberries, Blueberries, Blackberries, and Raspberries

Top with berries

Resources and References

1. Food Network, Classic Angel Food Cake

2. Wikipedia: Angel food cake. This article is licensed under the GNU Free Documentation License

Nutritional Analysis Services
Ensure accurate and cost-effective nutritional analysis and food nutrition facts labels 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 Moldy Cheese Day - Should I throw the Cheese Away?

Mold on soft cheeses, such as cottage cheese, cream cheese, and ricotta cheese should be discarded.  The same is true for any kind of cheese that shreds, crumbles, or slices. With these cheeses, the mold can send filaments throughout the cheese. In addition, harmful bacteria, such as listeria, brucella, salmonella, and E. coli, can grow along with the mold.

Mold generally can't penetrate far into hard and semisoft cheeses, such as cheddar, Colby, Parmesan, and Swiss. So you can cut away the moldy part and eat the rest of the cheese. Cut off at least 1 inch (2.5 centimeters) around and below the moldy spot. Be sure to keep the knife out of the mold so it doesn't contaminate other parts of the cheese.

Not all molds pose a risk. In fact, some types of mold are used to make cheeses, such as Brie and Camembert. These molds are safe to eat.

If you're not sure what type of cheese you have or what to do if it grows mold, the safe course is to discard it.

Resource

If a piece of cheese has mold growing on it, should I throw the cheese away? Mayo Clinic Katherine Zeratsky, #RDN

World Octopus Day - Food Resources

Octopus Food Resources

Nutrient Profile

How to Cook Octopus

by Kyle Phillips, featured in Spruceeats

Best Recipes for Octopus,
Food & Wine

It may seem daunting, but the octopus is worth tackling at home. Whether grilled or braised, the tender tentacles are incredibly delicious and can be served in a myriad of ways.

Pan-Seared Octopus with Italian Vegetable Salad 

by Jon Shook and Vinny Dotolo

National Salmon Day - Recipe, Nutrition Profile, and Health Benefits

Salmon with Rice Pilaf and Green Beans

Ingredients
3 ounces Salmon, grilled
1/3 cup Rice Pilaf
1/2 cup Green Beans

Health Benefits of Salmon

1. Salmon is a fish high in omega-3 fats. Omega-3 fatty acids are a type of polyunsaturated fatty acid that may help lower cholesterol levels and support heart health.

2. Salmon is rich in high-quality protein. Your body requires protein to heal, protect bone health, and prevent muscle loss, among other things. Salmon provides 22–25 grams of protein per 3.5-ounce serving.

3. Salmon is an excellent source of several B vitamins, which are needed for energy production, controlling inflammation, and protecting heart and brain health.

4. 100 grams of salmon provide 11–18% of the RDI of potassium, which helps control blood pressure and prevent excess fluid retention.

5. A 100-gram serving of salmon provides 59–67% of the RDI of selenium, a mineral involved in protecting bone health, improving thyroid function, and reducing the risk of cancer.

6. Astaxanthin is an antioxidant found in salmon that may benefit heart, brain, nervous system, and skin health.

7. Consuming salmon can help protect against heart disease by increasing levels of omega-3 fats, decreasing levels of omega-6 fats, and lowering triglycerides.

8. Consuming salmon may help you control your weight by reducing appetite, boosting metabolic rate, increasing insulin sensitivity and decreasing belly fat.

9. Salmon and other fatty fish can help lower inflammation, which may reduce risk factors for several diseases and improve symptoms in people with inflammatory conditions.

10. Frequent salmon consumption may help reduce symptoms of anxiety and depression, protect fetal brain health in pregnancy, and decrease the risk of age-related memory problems.

11. Salmon has a delicious flavor and can be prepared in many ways. Canned salmon is a convenient and inexpensive option.

Resource
1. 11 Impressive Health Benefits of Salmon, Healthline, Franziska Spritzler, #RDN
2. Salmon Recipes, delicious

National Pierogi Day - Potato Pierogis

The origins of pierogi date back hundreds of years and are deeply rooted in the culinary traditions of Eastern and Central Europe. While their exact origins are debated, most historians attribute their beginnings to Poland, where pierogi became a national dish and cultural symbol. Early mentions of this dish appear in Polish cookbooks as far back as the 13th century, describing filled dumplings served during holidays and celebrations.

Some theories suggest that pierogi were influenced by Asian dumplings, which were brought to Europe by traders or travelers along the Silk Road. Others link their spread to Ukrainian, Russian, and Slavic communities, where similar dumplings—such as varenyky, pelmeni, and pirohy—developed regional variations.

Pierogi were traditionally made for special occasions:

• Christmas Eve (Wigilia) – filled with sauerkraut and mushrooms

• Easter – sweet versions with fruit or cheese

• Harvest festivals – hearty potato or buckwheat fillings

When Polish and Eastern European immigrants arrived in North America in the late 19th and early 20th centuries, they brought pierogi recipes with them.

Today, cities like Pittsburgh, Chicago, Cleveland, and Detroit proudly celebrate their heritage with pierogi festivals, family recipes, and even pierogi races at baseball games.

These little dumplings have evolved into a global comfort food, symbolizing home, tradition, and togetherness — delicious reminders of the cultural journeys that shaped them.

Recipe

Pierogi are often semi-circular, but triangular and rectangular ones are also found. Typically, it may be stuffed with mashed potatoes, fried onions, cheese, cabbage, sauerkraut, meat, mushrooms, spinach, or other ingredients, depending on the cook's preferences. Dessert versions of the dumpling can be stuffed with cheese or a fresh fruit filling, such as cherries, strawberries, raspberries, blueberries, peaches, plums, or apples.

Potato Pierogis
4 servings

Ingredients
2 teaspoons extra-virgin olive oil, divided
1/2 cup finely chopped onion
1 cup cold mashed potatoes
1/2 cup grated reduced-fat Cheddar cheese, (2 ounces)
24 wonton wrappers, (about 6 ounces)
2 cups thinly sliced onions
1/4 cup reduced-fat sour cream

Directions
1. Heat 1 teaspoon oil in a nonstick skillet over medium heat; add chopped onion and cook, stirring, until softened, about 3 minutes.
2. Transfer to a bowl and mix in mashed potatoes and cheese.
3. Lay a wonton wrapper on a cutting board. (Keep remaining wrappers covered.) Cut wrapper into a circle with a 3-inch round cookie cutter, preferably serrated.
4. Place about 2 teaspoons potato filling just to one side of the center of the circle.
5. Moisten the edges with water, using a pastry brush. Fold wrapper over filling and press edges together to seal.
6. Flute the edge with the tines of a fork. (Be careful not to pierce the wrapper.)
7. Set the pierogi on a baking sheet and continue filling pierogis until the filling is used up. (Keep prepared pierogis covered with a damp cloth as you work.)
8. Put a large pot of water on to boil. Heat remaining 1 teaspoon oil in a large nonstick skillet over medium-low heat; add sliced onions and cook, stirring often, until tender and lightly caramelized, 10 to 20 minutes. (Reduce heat and/or add a little water, if necessary, to prevent scorching.) Set aside and keep warm.
9. Drop in about half the pierogis in boiling water. Cook until wrappers are tender and pierogis float to the top, 3 to 4 minutes. Retrieve the pierogis with a slotted spoon and place them in a pan with onions. Repeat with the remaining pierogis.
10. Place the pierogis and onions over medium-low heat and shake the pan to coat the pierogis with onions; warm through. Serve immediately with reduced-fat sour cream.

Resources

History of Pierogi” — Upstate Pierogi Co. describes how pierogi evolved from peasant food into a staple across social classes, with special varieties for holidays.  https://www.upstatepierogico.com/history-of-pierogi 

“Poland’s Most Famous Dish: PIEROGI” — Discusses regional variety, meaning of pierogi ruskie, and their role in Polish cuisine.  https://culture.pl/en/article/polands-most-famous-dish-pierogi 

“Pierogi | Meaning, Types, Recipe & Polish Culture” — Encyclopædia Britannica. Covers origin stories, first mentions in Polish cookbooks (e.g. Compendium Ferculorum 1682) & filling varieties.  https://www.britannica.com/topic/pierogi 

“Where Did Pierogi Originate From? The History Of …” PolishFoodies. Explores theories linking pierogi to Asian dumplings via travel routes and describes arrival in Poland by 13th century.  https://polishfoodies.com/where-did-pierogi-originate-from/

October 6, National Noodle Day - Vegetarian Pad Thai

Noodles are a food made from doughs containing such foods as rice, wheat, potato, buckwheat, maize, legumes, and nuts. There are various shapes, from long, thin ribbons, strips, curly waves, pipes, tubes, and strings. Noodles are usually cooked in a mixture of boiling water and/or oil. Depending upon the type, noodles may be dried or refrigerated before cooking.

Vegetarian Pad Thai, premade 
(stir-fried rice noodle)

Nutritional Analysis

Resources and References
1. The Nibble: Noodles
2. Wikipedia: Noodle
3. EatingWell, Healthy Noodle Recipes

Nutritional Analysis Services
Ensure accurate and cost-effective nutritional analysis and food nutrition facts labels for your recipes and menus, utilizing an extensive research database. A great service for the Media, 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