Beet Brilliance: Celebrate Root Vegetables

The beet is a root vegetable. The most well-known is the beetroot or garden beet. The roots are most commonly deep red-purple in color but come in various shades, including golden yellow and red-and-white stripes.

Beets are a good source of fiber, potassium, and folate. Researchers believe the red pigment (called betacyanin) in beets may protect against the development of cancerous cells and might play a role in reducing the inflammation associated with heart disease.

Beet Brilliance

Nutrition Information

All About Beets

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How to Roast Beets

Beets, Pineapple, Onions

and Goat Cheese Salad

Serves: 1

Ingredients. 

1/2c Beets, cooked, diced
1/3c Pineapple, crushed and drained
1/4c Onions, diced
1/2 oz Goat Cheese

Garnish with Basil and Chives

Directions. Use a cookie cutter at least 2 inches high. Layer each food and pack it down with your fingers before adding the next ingredient. Garnish with Basil and Chives.

Nutrition Information

Ensure accurate nutritional analysis for your recipes utilizing an extensive research database and over 30 years of experience. An excellent 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, LN at recipenews@gmail.com

December 6, National Gazpacho Day Gazpacho with Feta Cheese and Tabouli Salad

Gazpacho with Feta Cheese and Tabouli Salad

Serves 8

Ingredients 
2-1/2 cups peeled and diced (1/4 inch) hothouse cucumber 
2-1/2 cups diced red and green bell pepper 
2-1/2 cups diced ripe tomato 
1/2 cup diced red and white onion 
2 cups tomato juice, low sodium 
1/4 cup red-wine vinegar 
2 Tbsp extra-virgin olive oil 
1 dash Tabasco sauce
Garnish
4 Tbsp Feta Cheese
1/2 cup Tabouli Salad
 
Directions 
1. Place all of the vegetables in a large bowl. Add the tomato juice, vinegar, oil, and Tabasco. Toss.
2. Transfer half of the mixture to a blender or food processor and pulse on and off until coarsely puree. 

3. Return puree mixture to the bowl and stir to combine. Refrigerate for 5 to 6 hours before serving.
4. Combine Feta cheese and Tabouli Salad.
5. Top Gazpacho with 1-1/2 Tablespoon of Feta Cheese and Tabouli Salad

Nutrition Information

Ensure accurate nutritional analysis for your recipes utilizing an extensive research database and over 25 years experience. A great 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, LN at recipenews@gmail.com

National Cappuccino Day

A cappuccino is an Italian coffee drink that is traditionally prepared with a double espresso and steamed milk foam. Variations of the drink involve using cream instead of milk and flavoring with cinnamon or chocolate powder. Wikipedia.

Chocolate Cappuccino, modified
Yield: 4 servings

Ingredients

1/2 cup chocolate liqueur

1 tablespoon maple syrup

1 cup hot brewed espresso

3/4 cup scalded milk, 1%

1/8 teaspoon ground cinnamon

Chocolate shavings (optional)

Directions

1.         Combine liqueur and syrup in a microwave-safe dish.

2.         Heat on HIGH for 30 seconds.

3.         Divide the liqueur mixture among 4 mugs

4.         Add 1/4 cup espresso to each.

5.         Froth milk; pour about 1/4 cup milk into each mug.

6.         Top with ground cinnamon; garnish with chocolate shavings, if desired. 

National Pumpkin Seed Day

Pumpkin seed, also known as pepita, are the edible seeds of a pumpkin or certain other cultivars of squash. The seeds are typically rather flat and asymmetrically oval, and light green in color and may have a white outer hull. Wikipedia Pumpkin seeds are rich in magnesium. Eat them year-round as a soup or salad topper, with cereal, or in a homemade trail mix.

According to the United States Department of Agriculture (USDA) National Nutrient Database, approximately 2 tablespoons of unshelled roasted pumpkin seeds unsalted (28 grams) contains:

Recipe. Roasted Cauliflower with 

Pumpkin Seeds and Queso Fresco

Roasted Cauliflower with Pumpkin Seeds and Queso Fresco is a delicious and easy side dish that can complement any main course. This dish adds pumpkin seeds and crumbled queso fresco, creating a surprising and delightful combination.

Yield: 4 - 6 servings

Ingredients

4 cups small cauliflower florets
2 tablespoons raw pumpkin seeds
2 tablespoons olive oil
1/2 teaspoon black pepper
kosher salt to taste
6 garlic cloves, chopped
3 tablespoons crumbled queso fresco


Directions

1. Preheat your broiler to high.
2. In a large bowl, combine the cauliflower florets, pumpkin seeds, olive oil, black pepper, kosher salt, and chopped garlic.
3. Spread the mixture on a foil-lined baking sheet.
4. Broil for 8-10 minutes or until the cauliflower is browned and tender, stirring once after 4 minutes.
5. Remove from the oven and top with crumbled queso fresco.

The analysis is based on 6 servings.
Calories (kcal)      89
Protein (g)               3
Carbohydrates (g)   5
Dietary Fiber (g)      2
Total Sugars (g)       2
Added Sugar (g)      0
Fat (g)                      7
Saturated Fat (g)      2
Cholesterol (mg)      5
Calcium (mg)          63
Magnesium (mg)    19
Phosphorus (mg)    75
Potassium (mg)      245
Sodium (mg)          75

Enjoy

Monte Cristo Sandwich - Make it Light

Yield: 4 sandwiches

Serving Size: 1 sandwich

Ingredients
3 tablespoons honey mustard
8 (1-ounce) slices white bread
4 (1-ounce) slices Swiss cheese
4 (1-ounce) thinly sliced smoked ham
1/3 cup fat-free milk
2 large egg whites
Cooking spray
2 teaspoons powdered sugar

Directions
1. Spread 1 teaspoon honey mustard over each bread slice.
2. Place 1 oz swiss cheese slice on each of 4 bread slices.
3. Divide ham evenly over cheese.
4. Cover with the remaining 4 bread slices, mustard sides down.
5. Combine milk and egg whites in a shallow dish. Dip both sides of each sandwich into milk mixture.
6. Heat a large nonstick skillet coated with cooking spray over medium heat.
7. Cook sandwiches for 3 minutes on each side or until lightly browned.
8. Sprinkle each sandwich with 1/2 teaspoon powdered sugar.

August 27, Banana Lovers Day: Nutrition, Selection, Storage, and Recipes

Selection

Choose bananas that are firm and free of bruises. Bananas are best to eat when the skin color is solid yellow and speckled with brown. Bananas with green tips or with practically no yellow color have not developed their full flavor. Bananas are overripe when they have a strong odor.

Storage

To ripen bananas leave at room temperature for a couple of days. Once ripe store in the refrigerator for 3 to 5 days. The peel may turn brown in the refrigerator, but the fruit will not change.

Recipes

If you love bananas, Eating Well has a collection of Banana Recipes you are sure to enjoy.

Chiquita Banana The Original Commercial 

Produced by Disney Studios in the 40's, this commercial appeared only in movie theaters, and for over 50 years kept us humming its catchy tune.

DOLE Banana Growing and Planting
Dole explains the growing and planting of bananas.

Banana Farm

The banana farm at EARTH University uses socially and environmentally responsible practices at every stage of the process. The farm plants trees along river banks to promote biodiversity and reduce harmful erosion. In addition, they do not use herbicides. The farm's eco-friendly practices produce some of the most flavorful bananas in the world.

Get Acquainted with Kiwifruit Month

Kiwifruit Month 

The Kiwifruit

History of the Kiwifruit.

Originally discovered in the Chang Kiang Valley of China, kiwifruit was considered a delicacy by the great Khans who enjoyed the emerald green color and wonderful flavor. By the mid-1800s, the fruit had found its way into other countries and was nicknamed the Chinese gooseberry. New Zealand growers started to export this exotic fruit to specialized markets around the world.

Then in 1962, a California produce dealer began importing New Zealand gooseberries. The dealer renamed the product "kiwifruit" because of its resemblance to the fuzzy brown kiwi — New Zealand's funny-looking national bird. By the late 1960s, California began producing its own kiwifruit in the Delano and Gridley areas.

How to Eat A Kiwi

There's no "right" or "wrong" way to eat California Kiwifruit. But since most people find that slicing and scooping is a good way to get the most from their kiwifruit, we coined the word "slooping" to describe it! Here's how to sloop your kiwi:

Using a sharp knife, slice the kiwifruit lengthwise to create two identical halves. Then use a spoon to scoop the sweet, delicious meat of the kiwifruit from each half. Looking for maximum fiber and nutrition? Don't throw that skin away! It's loaded with nutrients and fiber, so rinse it off and bite right in! 

The kiwifruit is a rich source of Vitamin C, Vitamin B6, Vitamin K, and Fiber. It is low in calories, low in sodium, has no cholesterol, and only a small amount of fat. 


One Large Kiwifruit weighs about 3.5 ounces (100 grams) and provides the following nutrition.

Kiwi Raspberry Parfail

Makes 1 serving

Ingredients

2 cookies crumbled
4 oz yogurt, low fat

2  kiwifruit, peeled, dice
1/2c raspberries

 2-3 fresh mint leaves

Directions
Layer the ingredients in the following order:

• Cookie crumbles
• Raspberries
• Yogurt, low fat
• Kiwi
• Garnish. Raspberry and Mint leaves
• Refrigerate until ready to serve.

August 14, National Creamsicle Day

Creamsicle® is a frozen dessert with vanilla ice cream in the center and a fruit sherbet on the outside. The classic Creamsicle® flavor is orange and vanilla, but today there are numerous flavors to choose from.

The term “Creamsicle” is a registered brand name owned by Unilever.

Creamsicles are available in several varieties, including 100 Calorie Bars, Low Fat Bars and No Sugar Added Bars.

GoodGuide is a business that provides information about the health, environmental and social performance of products and companies. Its mission is to help consumers make purchasing decisions that reflect preferences and values. GoodGuide includes a team of scientific and technology experts working to acquire and compile high-quality data, which then can be organized and transformed into actionable information for consumers.

GoodGuide Ratings (0 to 10, 10 the most favorable).

Creamsicle, No Sugar Added  5.9
Saturated Fat: Low
Cholesterol: Low
Sugars: Low
Sodium: Low

Creamsicle, Low Fat 5.3
Saturated Fat: Low
Cholesterol: Low
Sugars: Medium
Sodium: Low

Creamsicle, 100 Calorie Bar   5.1
Saturated Fat: Low
Cholesterol: Low
Sugars: High
Sodium: Low

August 8, Sneak Some Zucchini onto Your Neighbor's Porch

Due to the overzealous planting of zucchini, people are asked to drop off baskets of squash on neighbors’ doorsteps.
Annually, August 8.

Hot weather brings an abundance of summer squash. Yellow crookneck, straight neck, zucchini, pattypan, and Mediterranean are some of the popular varieties.

Fruits and Veggies More Matters has a list of 10 ways to enjoy zucchini.

The Produce Lady in the following video provides
preparation ideas, cooking tips and recipes for squash.

Sesame Street: Veg Side Story
Sesame Street introduces the zucchini to children
everywhere through music and a delightful story.

National Avocado Day - Celebrate Avocados

Avocados offer nearly 20 vitamins and minerals in every serving, including potassium (which helps control blood pressure), lutein (which is good for your eyes), and folate (which is crucial for cell repair and during pregnancy).

Avocados are a good source of B vitamins, which help you fight off disease and infection. They also give you vitamins C and E, plus natural plant chemicals that may help prevent cancer.

Avocados are low in sugar. And they contain fiber, which helps you feel full longer. In one study, people who added a fresh avocado half to their lunch were less interested in eating during the next three hours.

Fat and Calories

Avocados are high in fat. But it's monounsaturated fat, which is a "good" fat that helps lower bad cholesterol, as long as you eat them in moderation. 

Avocados have a lot of calories. The recommended serving size is smaller than you’d expect: 1/5 of a medium avocado (or 1 ounce) is 50 calories.

Recipe: California Avocado Super Summer Wrap Recipe,
Fruits & Veggies— More Matters  

How to Prepare Avocados

Store avocados at room temperature, keeping in mind that they can take 4 to 5 days to ripen. To speed up the ripening process, put them in a paper bag along with an apple or banana. When the outside skins are black or dark purple and yield to gentle pressure, they’re ready to eat or refrigerate.

Wash them before cutting so dirt and bacteria aren’t transferred from the knife onto the pulp.

While guacamole is arguably the most popular way to eat avocado, you can also puree and toss with pasta, substitute for butter or oil in your favorite baked good recipes, or spread or slice onto sandwiches. Try adding avocado to salad, pizza, soup, salsa, eggs, and sandwiches.

When ordering at a restaurant, remember that not all avocado dishes are created equal. Some items -- like avocado fries and avocado egg rolls -- are coated in batter and fried, making them much higher in both calories and fat.

Top Ways to Enjoy Avocados

1. Skip the Mayo! Mash 1/3 an avocado and spread it on your sandwich instead of mayonnaise. Rich in monounsaturated fat, avocados are a healthy substitute for mayonnaise, cream cheese, butter, or sour cream.  

2. Avocado is a deliciously rich, healthy, and filling addition to salads. Just dice and toss!

3. Add some avocado slices to your sandwiches! This tasty fruit adds a delicious flavor but it also adds substance to an otherwise meager concoction. 

4. Enjoy avocado as part of a healthy stir-fry dish.

5. Grab a Spoon. Halve avocados, remove the pit and start spooning. Want a little kick? Add some low-sodium soy sauce in that little dip in the middle.

6. Avocados are perfect in fish and seafood sauces.

7. Halve avocados then use a small ice-cream scoop to fill the little dip in the middle with your favorite chicken, tuna, or ham salad recipe.

8. Mix together one mashed avocado, 1/2 cup of non-instant oatmeal, and one tablespoon of honey. Apply to your face, wait 15 minutes then rinse.

9. Prepare Guacamole 

Allergic to Latex?

If you have a latex allergy, talk to your doctor before adding avocado to your diet. People with a serious allergy to latex may also experience symptoms after eating an avocado.

Resources

Choose Healthy Fats,    #avocado #eatright
WebMD, Everything You Need to Know About Avocados  

Top 10 Ways To Enjoy Avocados, Fruits, and Veggies More Matters

National Horseradish Month - All About Horseradish

Horseradish is a perennial plant which also includes mustard, wasabi, broccoli, and cabbage. It grows up to 4.9 feet (1.5 meters) tall, and is cultivated primarily for its large, white, tapered root.

The intact horseradish root has hardly any scent. When cut or grated, enzymes break down sinigrin (a glucosinolate) to produce allyl isothiocyanate (mustard oil), which irritates the mucous membranes of the sinuses and eyes. Grated horseradish should be used immediately or preserved in vinegar for best flavor. Once exposed to air or heat it will begin to lose its pungency, darken in color, and become unpleasantly bitter tasting.

Growing Horseradish

Nutrition: The fresh plant contains an average 79 mg of vitamin C per 100 g of raw horseradish.

Culinary Use
Cooks use the terms "horseradish" or "prepared horseradish" to refer to the grated root of the horseradish plant mixed with vinegar. Prepared horseradish is white to creamy-beige in color. It will keep for months refrigerated but eventually will darken, indicating it is losing flavor and should be replaced. The leaves of the plant, while edible, are not commonly eaten, and are referred to as "horseradish greens", which have a flavor of the root.

Horseradish sauce made from grated horseradish root and vinegar is a popular condiment; used with roast beef and other dishes, including sandwiches or salads. In the USA, the term "horseradish sauce" refers to grated horseradish combined with mayonnaise or salad dressing. Prepared horseradish is a common ingredient in Bloody Mary cocktails and in cocktail sauce and is used as a sauce or sandwich spread.

Recipes

Baked Salmon with Horseradish Sauce

Number of Servings: 2

Ingredients:

2, 5 oz Salmon filets

2 Tbs. Lemon Juice

1 Tbs. Worchester Sauce

1 Tbs. Mayonnaise, light

1 Tsp. Horseradish

Paprika

Directions:
Preheat oven to 400 degrees F. Rinse filets and pat dry. In baking dish, combine lemon juice and Worchester sauce. Add salmon and coat both sides with the mixture. Combine mayonnaise and horseradish, mix well, and spread over top of salmon filets. Sprinkle paprika over filets. Cover the dish with foil. Bake in 400 degrees F oven for eight minutes. Uncover and continue baking for 3 more minutes.

Nutrition Analysis

Additional Recipes

1. About.com, Home Cooking, Horseradish Recipes

2. Horseradish Information Council, Recipes 

3. Huffpost Taste, Horseradish Recipes  

Medical

More evidence is needed to rate the effectiveness of horseradish for the following medical uses: Urinary tract problems, Fluid retention (edema), Cough, Bronchitis, Achy joints and muscles, Gout, Gallbladder disorders,  Sciatic nerve pain, Colic, and Intestinal worms in children.

Side Effects, Precautions and Warnings

Mustard oil is extremely irritating to the lining of the mouth, throat, nose, digestive system, and urinary tract. Horseradish can cause side effects including stomach upset, bloody vomiting, and diarrhea. It may also slow down the activity of the thyroid gland.

When used on the skin, horseradish is possibly safe, but in large quantities may cause skin irritation and allergic reactions.

Horseradish is unsafe in children less than 4 years old. In young children, it may cause digestive tract problems.

Horseradish in large amounts is unsafe when pregnant and breastfeeding. The mustard oil in Horseradish can be toxic and irritating. Horseradish tincture should not be used regularly or in large amounts because it might cause a miscarriage.

Horseradish is not recommended for any of the following conditions: stomach or intestinal ulcers, inflammatory bowel disease, infections, or other digestive tract conditions.

Horseradish may worsen hypothyroidism. 

There is a concern horseradish might increase urine flow. This could be a problem for people with kidney disorders. 

References and Resources

1. Wikipedia, Horseradish