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. Sausage Gumbo, Eatingwell

2.  Mardi Gras Party Foods That'll Make You Feel Like You're In The French Quarter. Delish. 

Cauliflower: From Farm to Table

A versatile vegetable with roots in tradition and a future in modern kitchens

Cauliflower has moved from side-dish status to center stage. Whether roasted into steaks, blended into creamy soups, or riced as a grain alternative, this cruciferous vegetable is as adaptable as it is nutritious. Let’s explore cauliflower’s journey—from growing in the field to shining on your plate.

Growing Cauliflower

Cauliflower (Brassica oleracea) belongs to the same family as broccoli, cabbage, Brussels sprouts, and kale. It thrives in cool-season climates, making it ideal for spring and fall harvests.

Growing Conditions
Soil: Rich, well-drained soil with consistent moisture
Sunlight: Full sun (6+ hours daily)
Temperature: Prefers 60–70°F
Planting: Typically grown from transplants

Cauliflower requires steady care. Fluctuating temperatures, drought, or nutrient stress can affect head formation. Farmers often “blanch” white cauliflower by tying the outer leaves over the developing head to protect it from sun exposure, keeping it bright and mild-flavored.

Colored varieties—purple, orange, and green—have become popular and do not require blanching.

Harvesting

Cauliflower heads (called “curds”) are harvested when:
Compact and firm
About 6–8 inches in diameter
Before florets begin separating

Timing matters. Delayed harvest can lead to “ricing” or loose curds. Once cut, cauliflower is quickly cooled to preserve freshness and transported to distribution centers or local markets.

Marketing & Distribution

Cauliflower is sold through:
Farmers markets
Grocery chains
Community Supported Agriculture (CSA) boxes
Foodservice and restaurant suppliers

In recent years, cauliflower has expanded into value-added products:
Cauliflower rice
Cauliflower pizza crust
Pre-cut florets
Frozen blends

Its versatility and popularity in low-carb and plant-forward eating have boosted demand.

Choosing the Best Cauliflower
When shopping, look for:
Firm, tightly packed florets
Creamy white (or vibrant natural color for specialty varieties)
Fresh green leaves attached
No dark spots or strong odor

Size does not affect flavor—freshness does.

Storage tip: Keep unwashed in the refrigerator crisper drawer for up to 5–7 days.

Serving Ideas: From Simple to Stunning

Cauliflower adapts beautifully to many cooking methods:

• Roasted
• Toss florets with olive oil, garlic, and spices. Roast at 400°F until caramelized.
• Mashed
• Steam and blend with olive oil or Greek yogurt for a creamy alternative to mashed potatoes.
• Cauliflower “Steaks” Slice thickly, season, and roast or grill for a hearty plant-based entrée.
• Riced. Pulse raw cauliflower in a food processor and sauté lightly for grain-style dishes.
• Soup. Blend into velvety soups with onions and herbs.
• Raw. Add florets to salads or enjoy with hummus for crunch.

Nutrition Benefits

Cauliflower is:
Low in calories
High in vitamin C
A good source of fiber
Rich in antioxidants and phytonutrients

As part of the cruciferous vegetable family, it contains compounds that support overall cellular health.

From Soil to Supper

Cauliflower’s journey—from carefully tended fields to creative kitchen dishes—reflects the evolving story of modern agriculture and home cooking. It’s a reminder that humble vegetables can be both nourishing and innovative.

Whether you grow it in your garden or pick it up at your local market, cauliflower proves that farm-to-table living is both accessible and delicious.

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

From Cherries to Chowder, explore the Presidential Palate.

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; Trump likes fatty fast foods, and Joe Biden delights in ice cream.

Reference

Food Timeline American Presidents' Food Favorites

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