February Wellness News - American Heart Month

Monthly Events

 American Heart Month

International Prenatal Infection Prevention Month
International Boost Self-esteem Month
International Expect Success Month
Library Lovers Month
National African American History Month
National Children's Dental Health Month
National Time Management Month
Spunky Old Broad Month
Youth Leadership Month
Dog Training Education Month
National Pet Dental Health Month
Responsible Pet Owners Month
Bake for Family Fun Month
Canned Food Month
Chocolate Month
February is Fabulous Florida Strawberry Month
National Grapefruit Month
Great American Pies Month
National Cherry Month
National Snack Food Month
National Wise Health Consumer Month
North Carolina Sweet Potato Month
National Hot Breakfast Month
Potato Lovers Month
Plant the Seeds of Greatness Month

Weekly

1-7 Women's Heart Week

1-7 Burn Awareness Week

2-6 International Networking Week

2-6 Pride in Foodservice Week

7-12 Solo Diners Eat Out Weekend

7-14 Congenital Heart Defect Awareness Week

8-14 Feeding Tube Awareness Week
8-14 Children of Alcoholics Week

10-12 World AG Expo

14-21 Alzheimer’s Disease & Dementia Care Staff Education Week

22-28 National Eating Disorders Awareness Week

Daily Event
Sunday	1	Freedom Day, Baked Alaska Day, International Day of Black Women in The Arts, Ice Cream For Breakfast Day
Monday	2	Groundhog Day, Hedgehog Day, National Tater Tot Day, Crêpe Day, Heavenly Hash Day
Tuesday	3	National Carrot Cake Day
Wednesday	4	Homemade Soup Day, World Cancer Day, Medjool Date Day, National Hemp Day
Thursday	5	National Weatherperson Day, World Nutella Day
Friday	6	Wear Red Day, National Frozen Yogurt Day, Massachusetts 6th State Canadian Maple Syrup Day, National Girls & Women in Sports Day, Winter XXV Olympics
Saturday	7	National Fettuccine Alfredo Day
Sunday	8	National Molasses Bar Day, Super Bowl, Autism Sunday, Popcorn Day
Monday	9	National Pizza Day, National Toothache Day, Bagel & Lox Day
Tuesday	10	National Cream Cheese Brownie Day, World Pulses Day
Wednesday	11	National Shut-in Visitation Day, National Peppermint Patty Day
Thursday	12	National Plum Pudding Day, Lincoln’s Birthday, Giving Hearts Day
Friday	13	National Tortellini Day, National Cheddar Day, National Crab Rangoon Day
Saturday	14	Valentine's Day,  Natl Donor Day, Congenital Heart Defect Awareness Day, Oregon 33rd State, Arizona 48th State,  National Cream-Filled Chocolates Day, National Women's Heart Day
Sunday	15	National Gumdrop Day
Monday	16	President's Day, National Almond Day, National Buna Day
Tuesday	17	World Human Spirit Day, National Cafe Au Lait Day, Random Act of Kindness, National Cabbage Day
Wednesday	18	Crab-Stuffed Flounder Day, National Drink Wine Day
Thursday	19	National Chocolate Mint Day
Friday	20	World Day of Social Justice, National Cherry Pie Day, Love Your Pet Day, National Muffin Day
Saturday	21	National Sticky Bun Day, National Grain-Free Day, World Kombucha Day
Sunday	22	National Margarita Day, National Cook a Sweet Potato Day
Monday	23	National Banana Bread Day,  National Dog Biscuit Day, Tootsie Roll Day
Tuesday	24	National Tortilla Chip Day, National Dance Day, World Bartender Day
Wednesday	25	National Chocolate Covered Nut Day, National Clam Chowder Day
Thursday	26	World Pistachio Day, National Personal Chef Day
Friday	27	National Kahlua Day, National Strawberry Day, World NGO Day
Saturday	28	National Tooth Fairy Day, National Chocolate Soufflé Day
Sunday	29

	Months
	January	July
	February	August
	March	September
	April	October
	May	November
	June	December

 

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

A Culinary Voyage: The World's Most Famous Soups

In a world brimming with diverse cultures and traditions, nothing quite encapsulates the essence of a place like its local cuisine. Among the many culinary delights, soups stand out as a universal comfort food, transcending borders and bringing the taste of culture to our tables. Each spoonful of these simmering concoctions tells a story – a tale of heritage, geography, and the unique blend of ingredients that define a region's palate.

Join us on a gastronomic adventure, where each sip is a discovery, and every bowl is a celebration of the world's vast and vibrant culinary heritage. Embark on a journey, one spoonful at a time, to discover the stories and secrets simmering within these global soups. 

Gazpacho (Spain) is a refreshing, cold soup made from raw, blended vegetables like tomatoes, cucumbers, and bell peppers, often enjoyed in the summer.

Harira (Morocco) is a rich and hearty soup traditionally eaten during Ramadan. It is made with tomatoes, lentils, chickpeas, and lamb and flavored with a blend of fragrant spices.

Laksa (Malaysia and Singapore): A spicy noodle soup with a distinctive coconut milk base, it comes in various forms, including curry laksa and asam laksa, often served with chicken, prawn, or fish.

Minestrone (Italy): A thick Italian vegetable soup often containing beans, onions, celery, carrots, stock, and tomatoes, sometimes with pasta or rice.

Tom Yum (Thailand): A hot and sour soup known for its intense flavors, it typically includes shrimp (Tom Yum Goong), mushrooms, tomatoes, lemongrass, galangal, and kaffir lime leaves.

Tortilla Soup (Mexico): A hearty, flavorful soup made with chicken broth, roasted tomatoes, onion, garlic, and chilies and topped with crispy fried tortilla strips, avocado, cheese, and sour cream.

Caldo Verde (Portugal): A simple, comforting soup made with thinly sliced kale, potatoes, and chorizo sausage, often served during celebrations.

Phở (Vietnam): A Vietnamese soup known for its fragrant broth, rice noodles, herbs, and usually beef (Phở Bò) or chicken (Phở Gà).

French Onion Soup (France): A rich and savory soup based on caramelized onions and beef stock, and typically served with a crouton and melted cheese on top.

Chupe de Mariscos (Peru): A creamy seafood soup from Peru, loaded with various seafood like shrimp, crab, and fish, often enriched with potatoes, corn, and a base of aji peppers and cilantro.

New England Clam Chowder (USA): A creamy, hearty soup from the New England region, known for its chunks of clams, diced potatoes, onions, and sometimes bacon in a milk or cream base.

Borscht (Russia/Ukraine): A sour soup common in Eastern European countries, famous for its distinctive red color from beetroots, usually served with sour cream, and can contain a variety of vegetables and meat.

Ramen (Japan) is a popular Japanese soup consisting of Chinese-style wheat noodles served in a meat- or fish-based broth flavored with soy sauce or miso and topped with ingredients like sliced pork, nori, and scallions.

These soups not only offer a taste of their respective cultures but also embody the diversity and richness of global culinary traditions.

Nutrition Notes

Soup is a combination of foods with endless possibilities. It represents comfort, warmth, tradition, and nourishment.

Soups can be an economical way of meeting nutritional needs. Leftovers are perfect when preparing soups.

Soups have been known to curb the appetite and slow the eating process. Studies show slower eaters are more likely to notice signs of fullness sooner and consume fewer calories. With the extra time, enjoy the flavor, aroma, and texture of the foods.

Soups can be prepared with various healthy ingredients and traditional favorites made healthier with some substitutions.

Foods you can substitute to make heart-healthy choices.

Instead of:	Try these heart-healthy suggestions:
whole milk or 2% milk	1% milk or skim milk
whipped cream	chilled evaporated skim milk, whipped
cheese (American, Cheddar, Swiss)	Cheeses with 5 or less grams of fat per ounce. Terms used: reduced-fat, low-fat, or fat-free. Reduced fat is easier to substitute when cooking.
creamed cottage cheese	nonfat or 1% fat cottage cheese, or farmers' cheese
cream cheese	light, fat-free products, or Neufchatel cheese
Mozzarella cheese	part-skim mozzarella cheese
Ricotta cheese	nonfat, lite, or part-skim
sour cream, regular	non-fat, light, or low-fat sour cream or plain yogurt.
butter	lower-calorie margarine in soft tubes, vegetable cooking sprays, or nonstick cookware.
margarine, regular	lower-calorie margarine in soft tubes, vegetable cooking sprays, or nonstick cookware.
mayonnaise, regular	reduced-fat, cholesterol-free, low-fat, or fat-free. If making a dip, you can substitute plain nonfat or low-fat yogurt. Reduce the amount required in the recipe.
salad dressing	reduced-fat, cholesterol-free, low-fat, or fat-free dressings or lemon juice, vinegar, or mustard. Reduce the amount required in the recipe.
one whole egg	equals 2 egg whites or 1/4 cup egg substitute
egg noodles	noodles made without egg yolk
condensed cream soup	99% fat-free condensed cream soup
salt	eliminate or reduce by 1/2; explore herbs and spices
gravy	gravies made with low sodium broth and thickened with flour/cornstarch
beef, pork, veal, lamb	choose lean cuts trimmed of all visible fat, or substitute with chicken or turkey without the skin.
oil for sautéing	water, broth, tomato juice
frying	broil, bake, microwave, poach, steam, grill, stir fry

Healthy Soup Additions
1. Instead of salt, add herbs and spices to enhance the flavor. Explore the many possible seasonings available.
2. Add fresh, frozen, or leftover vegetables (use fruits if making a cold soup) to increase fiber, vitamins, and minerals. Avoid canned vegetables high in sodium. Read the label. A low-sodium food contains 140 mg or less per serving of sodium.
3. Increase fiber and protein by eating foods such as beans, lentils, brown rice, whole-grain pasta, barley, and bulgur.
4. Increase calcium and protein by using skim milk, evaporated skim milk, non-fat dry milk powder, or calcium-fortified soymilk. These low-fat ingredients can replace higher-fat alternatives like whole milk or cream.

Canned and Dry Soup Mixes are known for their high sodium content. Read the label and check the serving size. Remember, a low-sodium food contains 140 mg or less per serving.

Some companies within the food industry are making great strides in lowering the sodium content in their products. At Campbell, they have more than 100 products with a healthy level of sodium, more than 200 that are low in fat and saturated fat, more than 150 products that have 100 calories or less per serving, and more than 85 products certified by the American Heart Association.

Soup Tidbits
Soup is a staple in almost every American home. After NBC's "Seinfeld" show introduced the "Soup Nazi" in the United States on November 2, 1995, Soup became a fashionable food.

The Soup Nazi - Revenge

Squeeze the Rainbow

Squeeze the Rainbow:
The Journey of Fresh-Squeezed Juice
from Nature to Juice.

A glass of fresh-squeezed juice is a great way to meet your fruit and vegetable needs. There are numerous combinations to create a variety of flavors that are packed with a lot of vitamins and minerals.

Review of Juicers 2025

Juicer Recipes

Note that not all juicers produce the same amount of liquid. Consider buying extra ingredients if your juicer produces a low output. To avoid pesticides and other chemicals, use organic fruits and vegetables and wash everything thoroughly. Some juicers heat juice slightly, so chill your ingredients before juicing them.

Carrot, Granny Smith, and Ginger Juice

yield: Makes about 7-1/2 cups, 1 serving (3/4 cup)

Calories (kcal) 69.7; Carbohydrates (g) 16.8; Fat (g) 0; 
Saturated Fat (g) 0; Trans Fatty Acid (g) 0;
Cholesterol (mg) 0; Vitamin A (IU) 12250 (245.0%); Vitamin C (mg) 5.3 (8.9%); 
Potassium (mg) 114.7; Sodium (mg) 56.7

Ingredients

4 to 5 pounds Granny Smith apples

3 to 4 pounds carrots, peeled and trimmed

1 (6-inch) piece peeled fresh ginger

Special equipment: a juicer (see cooks' note, below)

Preparation
Slice apples. Process enough slices in a juicer, skimming and discarding any foam, to measure 4 cups juice, then transfer the juice to a pitcher. Process enough carrots, skimming and discarding any foam, to measure 3 1/2 cups juice, then add to the pitcher with apple juice. Process ginger, then stir 2 1/2 tablespoons of ginger juice into a pitcher. Chill until cold, about 2 hours.  Serve over ice, if desired. 
 

Spa Juice

yield: Makes 1 (1-cup) serving

Calories (kcal) 90; Carbohydrates (g) 21; Fat (g) 0; 
Trans Fatty Acid (g) 0; Cholesterol (mg) 0; 
Vitamin A - IU (IU) 4988 (99.8%); Vitamin C (mg) 51 (84.6%);
Iron (mg) 0.6 (3.2%); Sodium (mg) 67 (2.8%)
In addition, the recipe contains Vitamin B1; B2; B6; Folate;

Calcium; Phosphorus; and Potassium

Editor's note: This juice is fruity but not overly sweet. It gets its green color from parsley and spinach, but neither ingredient overwhelms the flavors of the pineapple, grapefruit, and carrots. The recipe is part of a spa menu developed exclusively for Epicurious by Chris Miller, executive chef at Como Shambhala Estate at Begawan Giri in Bali.

Use an electric juice extractor or heavy-duty juicer that can process stems, skin, and seeds.

Ingredients
5 ounces fresh pineapple (about 1 cup or 1/8 large pineapple), peeled, cored, cut into large chunks, and chilled

4 ounces pear (about 1 cup or 1/2 medium pear), unpeeled, cut into large chunks and chilled

2 cups (packed) spinach with stems (about 4 ounces), chilled

1 (2-ounce) bunch fresh flat-leaf parsley with stems, chilled

1/2 medium carrot, peeled and chilled

1/4 cup freshly squeezed grapefruit juice (from 1/2 small grapefruit), chilled

Preparation

Process pineapple, pear, spinach, parsley, and carrot in the juice extractor and skimming foam if necessary. Stir in grapefruit juice, chill if desired, and serve. The juice is best served immediately but refrigerated in an airtight container for up to two days.

In Memory of Jack LaLanne
Jack LaLanne Sings His Theme Song

as I conclude this Blog on Juicers.

In this clip from the Power Juicer infomercial,
Jack LaLanne sings the closing song from his old TV show
as a duet with an old video of himself.

National Pie Day

The more slices you cut, the more you can share; this is known as portion control.

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

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