Charlie the Tuna Day

Charlie the Tuna Day

Charlie the Tuna is the cartoon mascot and spokes-tuna for the StarKist brand. He was created in 1961 by Tom Rogers. 

Recipe: Tuna Wrap with tri-color peppers, green onions, spinach, and light mayonnaise (can substitute with your favorite mustard). Tied with chives. Serve on side zucchini, orange sections, and blueberries.

1983 Classic Star-Kist Charlie the Tuna Commercial

National Peanut Butter and Jelly Day

Ingredients
2 slices Whole Wheat Raisin Cinnamon Bread
1 Tbsp Jelly, favorite
2 Tbsp Low Sodium Crunchy Peanut Butter 

National Oatmeal-Nut Waffle Day

Ingredients
Waffles
1 cup whole-wheat flour
½ cup quick-cooking oats
2 teaspoons baking powder
1 teaspoon sugar
¼ cup unsalted pecans, chopped
2 large eggs, separated
1½ cup fat-free (skim) milk
1 tablespoon vegetable oil

Fruit Topping
2 cups fresh strawberries, halved
1 cup fresh blackberries
1 cup fresh blueberries
1 teaspoon powdered sugar

All berries may be substituted with frozen, thawed

Directions

1. Preheat waffle iron.
2. Combine flour, oats, baking powder, sugar, and pecans in a large bowl.
3. Combine egg yolks, milk, and vegetable oil in a separate bowl, and mix well.
4. Add liquid mixture to the dry ingredients, and stir together. Do not overmix; the mixture should be a bit lumpy.
5. Whip egg whites to medium peaks. Gently fold egg whites into batter.
6. Pour batter into preheated waffle iron, and cook until the waffle iron light signals it’s done or steam stops coming out of the iron. A waffle is perfect when it is crisp and well-browned on the outside with a moist, light, airy and fluffy inside. (Or make pancakes.)
7. Add fresh fruit and a light dusting of powdered sugar to each waffle, and serve.

Tip: For pancakes, do not separate eggs. Mix whole eggs with milk and oil, and eliminate steps 4 and 5.

Yield: 4 servings
Serving Size:
3 small (2-inch) or 1 large (6-inch) waffle (depending on waffle iron size)
Calories 340
Total Fat 11 g
Saturated Fat 2 g
Cholesterol 107 mg
Sodium 331 mg
Total Fiber 9 g
Protein 14 g
Carbohydrates 50 g
Potassium 369 mg

Homemade Banana Mango Bread

 Homemade Banana Mango Bread

Yield. 1 loaf, about 10 slices
Pan size. 8 1/2- by 4 1/2-inch loaf pan

Ingredients

1 1/2 cups all-purpose flour

1 teaspoon baking soda

1/4 teaspoon salt

3/4 teaspoon ground cinnamon

2 medium bananas, heavily speckled (about 1 1/2 cups mashed)

8 tablespoons vegetable oil

3/4 cup packed light brown sugar

2 large eggs, lightly beaten

1 teaspoon vanilla extract

1 ripe mango, sliced into chunks

Directions 

1. Center a rack in the oven and heat to 350 degrees F. Use a non-stick spray or margarine and flour a loaf pan.

2. Place on a baking sheet.
3. Whisk the flour, baking soda, salt, and cinnamon together, set aside. In the bottom of a medium bowl, mash bananas into a chunky paste. Whisk the oil, brown sugar, eggs, and vanilla into the bananas until blended.
4. Switch to a large rubber spatula. Scrape the sides and bottom of the bowl then add the dry ingredients in 3 parts, stirring gently until they disappear and the batter is smooth. 

5. Stir in mango.

6. Pour batter into the pan and smooth the top. Bake 55 to 75 minutes, or until a knife inserted into the center of the bread comes out clean.

7. After 30 minutes in the oven, check the bread for color. If it looks like it is browning too quickly, loosely cover with aluminum foil.

8. When the bread is done, transfer it, in the pan, to a wire rack to cool for 5 minutes. Unmold the bread and place right side up on the rack. Cool completely.

Nutrition Profile
Analysis based on 1 slice

264 Calories (kcal) 

4 Protein (g)

36 Carbohydrates (g)

2 Total Dietary Fiber (g) 

18 Total Sugars (g) 

11 Added Sugar (g) 

12 Fat (g) 

1 Saturated Fat (g)  

37 Cholesterol (mg)  

169 Potassium (mg) 

200 Sodium (mg) 

National Fettuccine Alfredo Day

Fettuccine Alfredo

2 servings

Ingredients

¾ cup vegetable broth (see Tips for Two)
4 large cloves garlic, peeled
4 ounces of whole-wheat fettuccine
2 teaspoons cornstarch, mixed with 1 tablespoon water
2 tablespoons reduced-fat sour cream
⅛ teaspoon freshly ground pepper, or to taste
¾ cup freshly grated Parmesan cheese, divided
1 tablespoon chopped fresh parsley

Directions

1. Bring a large saucepan of water to a boil. Combine broth and garlic cloves in a small saucepan; boil over high heat. Cover, reduce heat to a simmer, and cook until the garlic cloves are soft, about 15 minutes.
2. After the garlic has simmered for about 10 minutes, cook fettuccine in the boiling water, often stirring, for 8 minutes. Cook until the fettuccine is just tender, about 1 minute more.
3. Meanwhile, transfer the garlic and broth to a blender. Process until the mixture is smooth, about 1 minute. (Use caution when blending hot liquids; see Tip.) Return the mixture to the pot and simmer over medium-high heat. Add cornstarch mixture; whisk it until slightly thickened, about 15 seconds. Remove from the heat and whisk in sour cream and pepper. Return the pot to very low heat to keep the sauce warm. (Do not boil.)
4. Drain the pasta and place in a large bowl. Add the sauce and ½ cup Parmesan; toss to coat well. Sprinkle with parsley and serve immediately, passing the remaining ¼ cup Parmesan separately.

Tips for Two: Leftover canned broth keeps up to 5 days in the refrigerator or up to 3 months in your freezer. The leftover broth in aseptic packages is kept in the refrigerator for up to 1 week. Add to soups, sauces, and stews; use for cooking rice and grains; add a little when reheating leftovers to prevent them from drying out.

Pureeing hot liquids: Hot liquids can splatter out of a blender when turned on. To avoid this, remove the center piece of the lid. Loosely cover the hole with a folded kitchen towel and turn the blender on. Better airflow will keep the contents from spewing all over the kitchen—and yourself.

Make your Recipes & Menus Stand out with Nutrient Analysis Services, Recipe modifications, &/or Menu Development.  http://dietitians-online.blogspot.com/p/nutrient-analysis-services.html  

Contact Dr. Sandra Frank recipenews@gmail.com 

Homemade Soup Day - Southwest Black Bean and Vegetable Soup

Serves: 13

Serving Size: 3/4 cups

Ingredients.

1 onion, large, chopped

1 green pepper, medium, chopped

2 garlic cloves

1 (32 ounces) low-sodium chicken broth

1 (15 ounces) can black beans, drained and rinsed

1 (15 ounces) can pinto beans, drained and rinsed

28 ounces diced tomatoes, unsalted

6 ounces chopped green chilies

1 (15 ounces) can corn, drained
1 1/2 teaspoons chili powder

1 teaspoon ground cumin

Directions.

1. In a large nonstick saucepan, sauté vegetables and
garlic until almost tender.

2. Stir in all ingredients and bring to a boil.

3. Simmer 20 minutes.

4. Soup freezes well.

Nutrition Information

Resources.
1. Wikipedia. Soups - History, Types, and Varieties
2. Food Network.  Healthy Soup Recipes
4. EatingWell. Healthy Winter Soup Recipes


Ensure accurate nutritional analysis for your recipes utilizing an extensive research database and over 30 years of experience. A valuable service for Recipe Bloggers, Media, Cookbook Publishers, Writers, Chefs, and Recipe Websites. Your readers will benefit from the Nutrition information and a Registered Dietitian. Contact: Dietitians-Online.com; Sandra Frank, Ed.D, RDN, FAND at recipenews@gmail.com  954-294-6300

Croissant from Dough to Joy

Croissant from Dough to Joy

Tabouli, Tomatoes, and Feta Cheese on
Mini Croissant
#NationalCroissantDay 

Croissant Sandwich with Tabouli,
Tomatoes, and Feta Cheese

Serves One

Ingredients
1 Croissant (1 ounce)
1 Tbsp Tabouli Salad
2 slices Tomatoes
1/2 oz Feta Cheese

Nutrition Information

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

Oats: The Versatile Grain

Introduction

Oats, a humble grain, have long been a staple in many diets around the world. Renowned for their health benefits and versatility, oats come in various forms, each with its unique texture, cooking time, and culinary uses.

Different Types of Oats and Serving Suggestions

Whole Oat Groats: These are the most unprocessed form of oats, resembling rice grains. They have a hard, chewy texture and require the longest cooking time. Use in salads or as a rice alternative.

Steel Cut/Irish Oats: These look like chopped-up grains, a bit like coarse breadcrumbs. They have a chewy, dense texture and provide a more rustic eating experience. Ideal for a hearty breakfast porridge.

Scottish Oats: They are more like a coarse meal, with a creamy and smooth texture when cooked. Perfect for a traditional, creamy oatmeal.

Rolled/Old-Fashioned Oats: These are flat and flaky, having been steamed and rolled. They're soft and cook quicker than steel-cut oats but retain a distinct texture. Versatile for baking, making granola, or as a breakfast cereal.

Quick Oats: These resemble rolled oats but are cut finer and rolled thinner, cooking even faster and offering a softer texture. Quick and convenient for a fast breakfast or for thickening soups and stews.

Instant Oats: The most processed, these oats are pre-cooked and dried, appearing as thin, soft flakes that cook in minutes. Best for an instant breakfast or as a quick thickener.

Oat Bran: This looks like fine, pale brown crumbs and is the outer husk of the oat grain, high in dietary fiber. This can be added to smoothies or yogurt or used in baking for added fiber.

Oat Flour: A fine, powdery flour that can be used in baking, offering a mild, slightly sweet flavor. Great for gluten-free baking, pancakes, and as a healthy flour substitute.

Benefits of Oats

Oats are highly regarded for their nutritional value and health benefits, making them a favored choice in many diets. Here are some of the key health benefits of oats:

1. Heart Health: Oats are known for their ability to lower cholesterol levels, particularly LDL (bad) cholesterol, without affecting HDL (good) cholesterol.

2. 
   

3. Blood Sugar Control: Oats have been shown to help regulate blood sugar levels, making them particularly beneficial for individuals with type 2 diabetes.

4. 
   

5. Weight Management: The soluble fiber in oats can help in weight management. It increases the feeling of fullness, reduces hunger, and thereby may help in reducing overall calorie intake.

6. 
   

7. Digestive Health: Oats are high in soluble and insoluble fiber, which is beneficial for digestive health. This fiber helps regulate bowel movements and is known to prevent constipation.

8. 
   

9. Gluten-Free: While oats are naturally gluten-free, they are sometimes processed in facilities that handle gluten-containing grains. Pure, uncontaminated oats are a safe and nutritious option for those on a gluten-free diet.

10. 
    

11. Nutrition


Oats are a nutritional powerhouse. They are high in soluble fiber and a good source of essential vitamins and minerals. Their low glycemic index makes them beneficial for weight management and for those with diabetes.

Conclusion

Oats are not just a breakfast staple; their various forms lend themselves to a multitude of culinary uses. From a morning porridge to a baking ingredient, oats offer both health benefits and delicious possibilities, making them a valuable addition to any diet.

Resources and References
1. Different Types of Oats: Health Facts, Cooking Tips, and Recipes. Written by Lexi Cole, RD, CCMS. To Taste

2. Wikipedia: Oatmeal

 

Menu, Recipe, and Nutritional Analysis Services

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For more information, visit Dietitians-Online Nutritional Analysis Services.

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

National Hot Pastrami Sandwich Day

Ingredients

2 slices Rye Bread
1 tsp Mustard
Lettuce leaf
2 slices Tomatoes
2 oz Pastrami
1/2 oz Swiss Cheese

Directions
1. Top one slice of Rye Bread with mustard, lettuce, tomato, pastrami, and Swiss cheese.
2. Top with the second slice of rye bread.
3. Heat in oven or toaster oven until Swiss cheese melts.

Notes
The sandwich is high in saturated fat and sodium. Balance the rest of your day by choosing foods low in sodium and saturated fat. An educated consumer has the ability to make wise food choices.

Nutritional Information

Black Pepper-Curry Chicken Sauté

Celebrate National Curried Chicken Day.

Black Pepper-Curry Chicken Sauté

Carolyn Williams, PhD, RD

Black pepper adds a subtle spiciness and enhances your body's absorption of turmeric in the curry. For the boldest flavor, use 1 teaspoon peppercorns. Serve with roasted cauliflower or broccoli for an extra boost.

Serves 4 (serving size: 

1/2 cup rice and 3/4 cup chicken mixture)

Ingredients

1 pound skinless, boneless chicken breasts, cut into 1-in. pieces
1/4 teaspoon freshly ground black pepper
1 tablespoon canola oil, divided
1 1/2 cups vertically sliced onion
2 teaspoons minced peeled fresh ginger
3 garlic cloves, minced
2 teaspoons curry powder
1 cup canned light coconut milk
2 teaspoons fresh lime juice
1/2 to 1 tsp. peppercorns, crushed
2 tablespoons chopped fresh cilantro or basil
2 cups hot cooked brown rice

Directions
1. Sprinkle chicken with 1/4 teaspoon ground pepper. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high.

2. Add chicken to pan; cook, stirring frequently, for 5 to 6 minutes or until chicken is lightly browned and almost cooked through. Remove chicken from pan.

3. Reduce heat to medium. Add remaining 1 1/2 teaspoons oil to pan; swirl to coat. Add onion; cook for 4 minutes or until tender, stirring occasionally. Add ginger and garlic; cook until softened, about 1 minute. Add curry powder; cook for 15 to 30 seconds or until fragrant, stirring constantly.

4. Stir in coconut milk, lime juice, and crushed peppercorns. Return chicken to pan. Cover, and cook over medium-low until sauce is slightly thickened and chicken is done about 5 minutes.

5. Remove from heat; stir in cilantro or basil. Serve over rice.

Spaghetti Sensations: Pairing Pasta Perfection with Diverse Culinary Companions

Spaghetti Sensations: Pairing Pasta Perfection

with Diverse Culinary Companions

Spaghetti is a long, slender, cylindrical string pasta. It is of Italian and Sicilian origin. Spaghetti is made of semolina or flour and water. The most common length of spaghetti is 25 -30 cm (10–12 in) lengths. A variety of pasta dishes use spaghetti, such as Spaghetti and Meatballs, Spaghetti alla Carbonara, Spaghetti with Marinara Sauce, and Spaghetti Bolognese.

Recipe: Whole Wheat Spaghetti with Diced Tomatoes
Serves One

Ingredients
2 oz Whole Wheat Spaghetti (1 cup cooked)
2 tsp Olive Oil
1 Garlic Clove
1 large Tomato, diced (3/4 cup)
1/2 tsp Oregano, dried
1 Tbsp Parmesan Cheese

Directions
1. Prepare spaghetti as per the manufacturer’s directions.
2. Heat olive oil in a skillet over medium heat. Add garlic and cook for about 3 to 4 minutes.
3. Add tomatoes and oregano; simmer, uncovered, 10 to 15 minutes.
4. Add spaghetti to skillet; toss to coat with tomatoes.
5. Sprinkle with Parmesan cheese before serving.

Nutritional Information

Ensure accurate and cost-effective nutritional analysis for your recipes utilizing an extensive research database and over 30 years of experience. A valuable service for the Recipe Blogger, Media, Cookbook Publishers, Writers, Chefs, and Recipe Websites. Your readers will benefit from the Nutrition information and a Registered Dietitian. Contact: Dietitians-Online.com; Sandra Frank, Ed.D, RDN, at recipenews@gmail.com 

Dragon Fruit – From Farm to Table

What is Dragon Fruit?

Dragon fruit, also known as Pitahaya, refers to the fruit of the genus Hylocereus cactus. The dragon fruit is cultivated in Southeast Asia, Florida, the Caribbean, Australia, and throughout tropical and subtropical regions worldwide.

Dragon fruit comes in four varieties:
* Pink-skinned with white flesh and tiny black seeds
* Pink-skinned with red flesh and tiny black seeds
* Pink-skinned with purple/pink flesh and tiny black seeds
* Yellow-skinned with white flesh and tiny black seeds

The red and purple colors of Hylocereus fruits are due to betacyanins, a family of pigments that includes betanin, the same substance that gives beets, Swiss chard, and amaranth their red color.

The Dragon fruit's texture is similar to kiwifruit because of its black, crunchy seeds. Dragon fruit is used to flavor and color juices and alcoholic beverages. The flowers can be eaten or steeped as tea.

Nutrient Profile

Dragon fruit is loaded with fiber, making it a good choice for weight management (fiber helps you feel full) and supporting digestion by promoting a healthy gut. One of the few fruits that contain iron, dragon fruit can help to raise iron levels, and when combined with vitamin C, it increases the absorption rate of iron. 

The fruit contains several antioxidants (betalains, hydroxycinnamates, and flavonoids). The seed oil contains fatty acids, linoleic acid, and linolenic acid.

How to Select, Prepare and Serve Dragon Fruit

Dragon fruit is usually eaten raw, whether served cut up, blended, or frozen. You can choose to grill it on skewers along with other fruits.

1. Select a ripe fruit with bright red, evenly colored skin that gives slightly when squeezed.
2. Place the dragon fruit on a cutting board or another clean surface.
3. Use a sharp knife and cut down the middle. The fruit it then separated into two sections.
4. Removing the flesh. The skin is not edible. Run a spoon around the circumference of each section to separate the flesh from the skin. Using a spoon, lift the flesh out of the skin and place it on the cutting board.
5. Reserve the skin for serving (optional)
6. Check the flesh for any residual pink skin. If there is any skin, cut it off.
7. The dragon fruit is ready to be sliced, diced, or eaten right out of the fruit.

Storage

Ripe dragon fruit can sit on the counter for a few days. To store longer place the fruit in a sealed plastic bag and store it in the refrigerator.

Don't cut the dragon fruit until ready to eat it. Once cut, it needs to be refrigerated in a tightly sealed container. It can stay fresh for a day, possibly a little longer, depending on how ripe it is. Once the flesh begins to turn brown and get mushy, it's time to throw it out.

For the Home Growers
The Green Thumb Planet has prepared an easy-to-follow description on How to Grow Dragon Fruit Indoors

The dragon fruit flowers bloom only at night and for a few hours. The plants can flower between three and six times in a year, depending on growing conditions. About 30 to 50 days after flowering, the dragon fruit will sit on the cactus and can sometimes have 5 to 6 cycles of harvests per year. Hylocereus has adapted to a dry tropical climate with moderate rainfall.

Dragon Fruit Recipes

Dragon Fruit Salad

Servings: 4 servings

Ingredients

1 cup Fresh pineapple, cubed

1 cup Fresh orange cubed

½ cup Fresh mang,o cubed

½ cup Blueberries

½ cup Dragon Fruit cubed (use 2 dragon fruits and reserve skin for serving)

½ cup Kiwi sliced

½ cup Raspberry vinaigrette dressing

1 Tbsp Lime juice

1 Star Fruit sliced, for garnish

Directions
1. When preparing the dragon fruit, reserve the skin for serving.

2. Cut up pineapple, orange, mango, dragon fruit, and kiwi. Place in a bowl. Add blueberries.

3. Add raspberry vinaigrette dressings.

4. Mix gently, adding fresh lime juice.
5. Place the fruit mixture in the dragon fruit skin.

6. Adding slices of star fruit as a garnish.

Exotic Skewer

 Cut up your favorite fruits and place them on a skewer. Eat fresh or grill.

Directions

1. Cut the fruit into desired shapes.

2. Thread the fruit through the skewers, alternating the fruit.
3.  Grilling: Double skewer so the fruit does not fall off. Place on a lightly oiled grill to prevent sticking and cook for 2 minutes, or refrigerate until thoroughly chilled. Serve hot or cold.

References.
1. What Is Dragon Fruit? Spruce Eats

2. What Is Dragon Fruit And Does It Have Health Benefits? by Franziska Spritzler, RDN, CDE, Healthline 

3. Pitaya, Wikipedia 

4. How to Grow Dragon Fruit Indoors,  The Green Thumb Planet 

December 25, National Pumpkin Pie Day

Pumpkin pie is a traditional dessert regularly served at Thanksgiving and Christmas in the United States and Canada. The pumpkin is a symbol of harvest time. The pie consists of a pumpkin-based custard baked in a single pie shell. The pie is generally flavored with nutmeg, cinnamon, cloves, and ginger.

Pumpkin Pie

Yield: 12 servings
Ingredients

Crust

3/4 cup whole-wheat pastry flour (see Note)

3/4 cup all-purpose flour

1 tablespoon sugar

1/4 teaspoon salt

2 tablespoons unsalted butter

3 tablespoons canola oil

3 tablespoons ice water

Filling

1 15-ounce can unseasoned pumpkin puree

1 teaspoon ground cinnamon

1/2 teaspoon ground nutmeg

1/4 teaspoon ground ginger

1/4 teaspoon ground cloves

1/4 teaspoon salt

1 14-ounce can low-fat sweetened condensed milk

2 large eggs, lightly beaten

Directions

Crust

1. To prepare crust: Combine whole-wheat flour, all-purpose flour, sugar, and salt in a medium bowl. Whisk together.

2. Melt butter in a small saucepan over low heat. Cook, swirling the butter, until it is light brown, about 30 seconds. Transfer to a small bowl to cool.
3. Stir in oil. Slowly stir the butter-oil mixture into the dry ingredients with a fork until the dough is crumbly.
4. Gradually stir in ice water, adding enough so the dough holds together and feels moist. Press the dough into a flattened disk.

5. Overlap 2 sheets of plastic wrap on a work surface, place the dough in the center, and cover it with 2 more overlapping sheets of plastic wrap. Roll the dough into a 12-inch circle. Remove the top sheets and invert the dough into a 9-inch pie pan. Press the dough into the bottom and up the sides of the pan. Remove the remaining plastic wrap. Fold the dough under at the rim and crimp or flute the edge.

6. Position the rack in the lower third of oven; preheat to 425°F.

Filling

7. Combine pumpkin, cinnamon, nutmeg, ginger, cloves and salt in a medium bowl until well mixed.
8. Add condensed milk and eggs and whisk until smooth.

Assemble Pie 

9. Pour the filling into the prepared crust.
10. Bake the pie for 15 minutes. Reduce the oven temperature to 350° and bake until the filling is set and a knife inserted in the center comes out clean, 35 to 40 minutes more.
11. Cover the crust edges with foil if they are browning too quickly.
12. Let cool completely on a wire rack before serving.

Nutritional Information

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