Tomato Tales: From Garden to Table

Tomato Tales: From Garden to Table

Florida Tomatoes - So Delicious

Ten Health Benefits of Tomatoes
1. Tomatoes are the most concentrated food source of lycopene. Lycopene is an antioxidant that may play a role in preventing and treating some cancers, such as colon, prostate, breast, lung, and pancreatic cancers.

2. Tomatoes are low in calories. One medium-sized tomato (about five ounces) has 25 calories, making it a great snack in a weight control program.

3. Tomatoes are high in Vitamin C. One cup tomato provides about 78 percent of the daily value (DV)1. Consuming foods rich in vitamin C helps the body resist infection and heal wounds.

4. Tomatoes are a good source of fiber. One cup of diced tomatoes provides 7.9 percent of the DV for fiber. Studies show fiber may lower high blood cholesterol levels, aid in maintaining stable blood sugar levels and help an individual feel full longer.

5. One cup of tomatoes contains 22.4 percent of the DV for vitamin A. Vitamin A plays an important role in vision and night blindness.

6. Tomatoes are a good source of potassium (11.4% DV per one cup). Research indicates diets high in potassium can reduce the risk of heart disease and hypertension.

7. Tomatoes enhance the flavor and color of meals, making food more appealing.

8. Tomatoes contain chromium, a mineral associated with helping people with diabetes control their blood sugar levels.

9. Vitamin B2, also known as riboflavin, is found in tomatoes. One cup of tomatoes provides 5.1 percent of the DV for riboflavin. Studies on riboflavin show that it may prevent migraines.

10. Tomatoes are a source of folate (6.8% DV per one cup). Folate has been shown to reduce the risk of stroke, heart disease, and neurological defects in the fetus.

11. The Daily Value (DV) of foods comes from the Reference Daily Intake or Recommended Daily Intake (RDI). DV provides a frame of reference for evaluating the nutrients consumed.

Tomato Wellness – Snacks

Are you looking for some ideas of affordable, healthy snacks, that you can make out of products you already have in your cupboard? Corinne Dobbas, MS, RD stops in to show us some great easy treats that will keep your body nourished and provide you some great disease-fighting dishes that everyone will enjoy!

Growing Tomatoes


Recipes

Yellow Squash with Tomatoes 

John Denver sings about "Homegrown Tomatoes"
and includes suggestions on
How do you use them in your favorite recipes?

Tomato Food Photography

Mini Pizza with Spinach, Diced Tomato, Onions,
Butternut Squash, Blue Cheese, Oregano, Scallions

From Our Garden

 Gazpacho

Tabouli Salad with Grape Tomatoes and String Beans.
Canon EOS T3i; f/5.6; expt 1/25 sec; ISO 3200;
focal length 47 mm; artificial light;
78 calories/servings

Resources
Florida Tomatoes

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 

Whole Grain Sampling Day

Grains of Goodness. Exploring Whole Grains

Whole Grain Sampling Day The Whole Grains Council is holding a Whole Grain Sampling Day to encourage people to try new foods made with whole grains. Stop by the Whole Grains Council to learn more and meet some of the participating companies. 

Identifying Whole Grains
Whole Grain Stamps

There are three different varieties of the Whole Grain Stamp: the 100% Stamp, the 50%+ Stamp, and the Basic Stamp.

• If a product bears the 100% Stamp (left image above), then all its grain ingredients are whole grain. There is a minimum requirement of 16g (16 grams) – a full serving – of whole grain per labeled serving, for products using the 100% Stamp.
• If a product bears the 50%+ Stamp (middle image), then at least half of its grain ingredients are whole grain. There is a minimum requirement of 8g (8 grams) – a half serving – of whole grain per labeled serving, for products using the 50%+ Stamp. The 50%+ Stamp was added to the Whole Grain Stamps in January of 2017 and will begin appearing on products in the spring and summer of 2017.
• If a product bears the Basic Stamp (right image), it contains at least 8g (8 grams) – a half serving – of whole grain, but may also contain some refined grain.

Examples of Whole Grains

Read the label and look for the following

whole grains as the first ingredient:

Amaranth 

Barley 

Brown Rice 

Buckwheat

Bulgur (Cracked Wheat)

Corn (Polenta, Tortillas, Whole Grain Corn/Corn Meal) 

Farro 

Kamut® 

Millet 

Oats, Whole Oats, Oatmeal 

Quinoa 

Rye, Whole Rye 

Sorghum 

Spelt 

Teff 

Triticale Wild Rice

Whole Wheat Flour

Recipe: Quinoa Stuffed Acorn Squash

Spinach Sensations

Nutrition Information

Spinach is fat-free, saturated fat-free, cholesterol-free, low calorie, high in dietary fiber, high in vitamin A, high in vitamin C, high in iron, high in folate, and a good source of magnesium.

Selecting and Storing Spinach 

1. Choose fresh, crisp, green bunches with no evidence of insect damage.
2. Store spinach loosely wrapped in a damp paper towel.
3. Refrigerate in a plastic bag and use within 3 to 5 days.

Oxalic acid and Spinach

The oxalic acid in spinach binds with iron, which inhibits iron absorption. You can improve iron absorption from spinach by eating it with foods that enhance iron absorption, such as foods rich in vitamin C.

Serving Suggestions

1. Add spinach to a pasta or rice recipe.
2. Enjoy a spinach salad with a variety of ingredients.

References

1. Spinach - Wikipedia, the free encyclopedia
2. Top 10 ways to enjoy Spinach, Fruits and Veggies more matters 
3. Spinach: Nutrition. Selection. Storage. Fruits and Veggies more matters 

National California Strawberry Day

National California Strawberry Day   Strawberry is a delicious fruit rich in vitamin C, fiber and low in calories.

Strawberries and Brie on
Sandwich Thin with Strawberry Rose

Serves 1

Ingredients.
1 Sandwich Thin
1 Tbsp Brie
1/2 cup Strawberries
1 tsp Fruit Spread
Garnish: Strawberry Rose

Directions.
1. Using a mold cut shapes in the top half of the sandwich thin.
2. On the bottom, half spread the Brie and layer the strawberries. Add the fruit spread and cover with the top half of the bread.
3. Broil until the cheese melts. Cool slightly and serve.

Explore Eat Right with Colors - Taste the Rainbow

"Eat Right with Colors"  explores the health benefits associated with eating foods of many colors. "Eating a rainbow" includes color diversity in your meals and food choices, so as to enhance your intake of a wide range of nutrients. 

Recipe: Rainbow Veggie Flatbread Pizza
@gimmesomeoven 
Nutrition Profile by @DietitianOnline

Red and Pink Foods

Apples, Beets, Cayenne, Cherries, Cranberries, Guava, Kidney Beans, Papaya, Pink Beans, Pink/Red Grapefruit, Pomegranates, Radicchio, Radishes, Raspberries, Red Bell Peppers, Red Cabbages, Red Chili Peppers, Red Corn, Red Currants, Red Grapes, Red Onions, Red Pears, Red Peppers, Red Plums, Red Potatoes, Red Tomatoes, Rhubarb, Strawberries, Tomatoes, Watermelons

Green Foods

Alfalfa, Artichokes, Arugula, Asparagus, Avocado, Bok Choy, Broccoli, Broccoli rabe, Brussels Sprouts, Celery, Chives, Collard Greens, Cucumbers, Dandelion Greens, Edamame, Endive, Fennel, Green apples, Green Beans, Green Cabbage, Green Grapes, Green Olives, Green Onion, Green Pears, Green Peas, Green Pepper, Green Tomatoes, Honeydew, Kale, Kiwi, Leeks, Lettuce, Limes, Mint, Okra, Oregano, Parsley, Pistachios, Snow Peas, Spinach, Sugar snap peas, Swiss Chard, Tarragon, Tomatillo, Wasabi, Watercress, Zucchini

Blue and Purple Foods

Blue Grapes, Blue and Purple Potatoes, Blueberries, Dried Plums, Plums, Eggplant, Pomegranates, Elderberries, Juniper Berries, Kelp (Seaweed), Purple Belgian Endive, Purple Cabbage, Purple Figs

Yellow and Orange Foods

Apricots, Bananas, Butternut Squash, Cantaloupe, Carrots, Cheddar Cheese, Citrus Fruits, Clementines, Corn, Creamsicle, Garbanzo Beans, Golden Apples, Golden Flax Seed, Golden Raisins, Grapefruit, Honey, Lemon, Lemongrass, Mandarin Oranges, Mangoes, Nectarines, Orange Jello, Orange Peppers, Orange Tomatoes, Oranges, Papaya, Parsnips, Peaches, Pears, Persimmons, Pineapple, Pumpkin, Rutabagas, Saffron, Salmon, Spaghetti Squash, Squash Blossoms, Sweet Corn, Sweet Potatoes, Tangerines, Whole Grains, Yams, Yellow Apples, Yellow Beans, Yellow Peppers, Yellow Summer Squash, Yellow Wax Beans

White and Black Foods

White: Cauliflower, Coconut, Garlic, Ginger, Green Onions, Scallions, Horseradish, Jicama, Kohlrabi, Leeks, Millet, Mushrooms, Onions, Parsnips, Quinoa, Shallots, Soy Products, Sunflower Seeds, Tofu, Turnips, White Beans, White Corn, White Sesame Seeds

Black: Black Beans, Black Cherries, Black Currants, Black Mushrooms, Black Olives, Black Quinoa, Black Raspberry, Black Rice, Black Sesame Seeds, Black Soybeans, Blackberries, Boysenberries, Prunes, Raisins, Seaweeds, Tamari (Soy Sauce)

Wellness News employs young adults with "Special Needs" (Cerebral Palsy, Autism, Down Syndrome, Muscular Dystrophy). My staff started the project in September 2010. Over the next five months, we would take over 600 photographs of colorful foods in order to create the March presentation for NNM. Many of the photographs are available for purchase with the proceeds going to special need young adults. Contact Dr. Sandra Frank for additional information (recipenews@gmail.com).

Prepared by
http://www.dietitians-online.com/
http://www.weighing-success.com/
Wellness News (www.weighing-success.com/WellnessNews.html)
Sandra Frank, Ed.D, RDN, FAND
Jake Frank

March 19, National Poultry Day Cooking, Safety and Nutrition

Poultry is an excellent source of protein and lowers in fats than red meat (especially if you remove the skin). There are about 3,200,000 poultry recipes on the Internet.

Calorie Facts about Poultry

Poultry 101 USDA Guidance on Cooking Poultry

Safety is important when handling poultry and meats. The USDA requires that safe handling instructions be posted on all packages of raw and not fully cooked meat and poultry.

For additional information on Poultry, visit the USDA


Chicken Kebabs with Oranges and Peppers Slices

Makes 6 main course serving
Ingredients
1/4 cup plain Greek-style whole-milk yogurt
1/4 cup fresh lemon juice
6 garlic cloves, minced
1 teaspoon turmeric
2 pounds skinless, boneless chicken thighs, cut into 1-inch pieces
1/2 Orange sections
1/2 Green Peppers, sliced

Directions
1. Whisk together yogurt, lemon juice, garlic, and turmeric in a large bowl.
2. Add chicken, orange sections and pepper slices - stirring to coat.
3. Marinate, cover, and chilled for at least 8 hours.
4. If using a charcoal grill, open vents on bottom of grill, then light charcoal. When charcoal turns grayish white and you can hold your hand 5 inches above grill rack for 3 to 4 seconds, grill is ready (medium-hot). If using a gas grill, preheat burners on high, covered, 10 minutes, then reduce heat to medium-high.
5. While grilling, drain chicken, orange sections, and pepper slices and discard the marinade.
6. Thread chicken pieces, orange sections, and pepper slices onto skewers.
7. Lightly oil hot grill rack, then grill kebabs, covered only if using a gas grill, turning occasionally, until chicken is just cooked through, 4 to 6 minutes.
Note. If you aren't able to grill outdoors, kebabs can be cooked in batches in a lightly oiled large (2-burner) ridged grill pan over medium-high heat, turning occasionally, 5 to 7 minutes. 

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, LN, FAND recipenews@gmail.com 954-294-6300

National Johnny Appleseed Day

John Chapman (September 26, 1774 – March 18, 1845), called Johnny Appleseed, was an American pioneer nurseryman who introduced apple trees to large parts of Pennsylvania, Ontario, Ohio, Indiana, and Illinois, as well as the northern counties of present-day West Virginia. He became an American legend while still alive, due to his kind, generous ways, his leadership in conservation, and the symbolic importance he attributed to apples.

The Story of Johnny Appleseed

Johnny Appleseed, Wikipedia 

Embrace the Unusual: The Hidden Gem of Ugly Produce

 Don’t Judge Produce by Its Cover: Nutritious, Delicious, and Beautifully Unique

When you think of fresh produce, you likely picture pristine, uniform fruits and vegetables displayed neatly at the grocery store. But have you ever considered the fate of those that don’t meet these strict aesthetic standards? Enter ugly produce—a term that challenges our perception of beauty in food while addressing a major issue: food waste.

What is Ugly Produce?

Definition:
Ugly produce refers to fruits and vegetables deemed cosmetically imperfect due to irregular shapes, discoloration, blemishes, or scarring. While they may not look perfect, they are just as nutritious and delicious as their traditionally “ideal” counterparts.

Reasons for "Ugliness":

• Shape: Misshapen, asymmetrical, or odd-looking produce.

• Scarring: Natural surface blemishes or growth marks.

• Discoloration: Unusual or uneven color variations.

Some common examples of ugly produce include:
🍅 Lumpy tomatoes
🍑 Misshapen peaches
🥕 Twisted carrots
🍠 Triple sweet potatoes
🍓 Oddly shaped strawberries

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The Hidden Nutritional Value

Looks can be deceiving! Ugly produce is just as nutrient-rich as “perfect” produce, containing the same vitamins, minerals, and antioxidants. Their appearance does not impact their taste or health benefits in any way. In fact, some argue that these less uniform fruits and vegetables may even be tastier due to their natural growth patterns.

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The Ugly Truth About Food Waste

Did you know that up to 20% of fruits and vegetables are discarded because they don’t meet cosmetic standards? This leads to millions of pounds of edible food being wasted each year. Food waste is a significant environmental issue, contributing to excessive land, water, and energy use, as well as increased greenhouse gas emissions.

By embracing ugly produce, we can:

• Reduce food waste and lessen its environmental impact.

• Support farmers by giving them a market for all their crops.

• Make fresh produce more affordable by purchasing discounted imperfect fruits and vegetables.

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The Ugly Produce Movement

The ugly produce movement aims to rescue and redistribute fruits and vegetables that would otherwise be discarded. Many companies and initiatives have emerged to make these products accessible to consumers while promoting sustainable practices.

Companies Leading the Way:

• Imperfect Foods

• Misfits Market

• Hungry Harvest

These companies specialize in sourcing imperfect produce directly from farms and delivering it to consumers, often through subscription boxes. By purchasing from them, consumers help reduce waste while enjoying fresh and affordable fruits and vegetables.

Benefits of the Ugly Produce Movement:

✔️ Reduced Food Waste: Less discarded produce means a smaller carbon footprint.
✔️ Sustainable Practices: Many ugly produce suppliers work directly with farmers and use minimal packaging.
✔️ Affordable Produce: Ugly produce is often sold at lower prices, making fresh fruits and vegetables more accessible.

Criticisms and Considerations:

While the movement has many benefits, some critics argue that not all ugly produce should be redirected to consumers. Some may be better suited for animal feed, composting, or processing into other food products like sauces or juices. A holistic approach to food waste would incorporate all these solutions.

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Embrace the Beauty of Imperfection

Next time you shop for produce, consider giving ugly fruits and vegetables a chance. Whether it’s a knobby carrot, a curvy eggplant, or a perfectly imperfect peach, each one is a testament to nature’s diversity. By supporting the ugly produce movement, you’re making a sustainable choice and discovering some of the most delicious, unique, and affordable foods available.

Let’s redefine beauty in food—one oddly shaped vegetable at a time! 

Meatballs Around the World: A Global Comfort Food

Meatballs are a beloved dish found in cultures worldwide, each with its own unique twist. Whether served with pasta, rice, or sauce, these flavorful bites bring comfort and tradition to the table. From Italy to Sweden, Asia to the Middle East, let’s explore the delicious variety of meatballs enjoyed across the globe.

 

Meatball Nutrition

A Classic Dish with Endless Variations

At their core, meatballs are made by mixing ground meat, breadcrumbs, minced onion, eggs, butter, and seasonings, shaping them into balls, and cooking them by frying, baking, steaming, or braising. While many meatballs are made with beef, pork, chicken, fish, or even game meats, plant-based options using lentils, mushrooms, or chickpeas are also popular for a vegetarian twist.

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Meatballs from Around the World

Italian Meatballs (Polpette) – These rich, herby meatballs are often served in a hearty tomato sauce with pasta or crusty bread. Unlike American-style meatballs, Italian polpette are sometimes eaten as a standalone dish rather than over spaghetti.

Swedish Meatballs – Made with a blend of pork and beef, these tender meatballs are served in a creamy, savory gravy with lingonberry jam and mashed potatoes. They’re a staple of Nordic cuisine and are famously found in IKEA cafés worldwide!

Turkish Köfte – These spiced, grilled, or pan-fried meatballs are a street food favorite in Turkey. They're often made with lamb or beef and served with rice, pita, or yogurt sauce.

Lion’s Head Meatballs – A Chinese delicacy, these oversized, tender pork meatballs are slow-cooked in a flavorful broth and served with steamed bok choy.

Indian Malai Kofta – Unlike traditional meat-based meatballs, malai kofta is a vegetarian delight made with paneer (Indian cheese) and potatoes and served in a rich, spiced tomato-cream sauce.

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Serving Meatballs in Different Ways

Meatballs can be served in countless ways:
🍝 Over pasta with a rich tomato or creamy sauce.
🍛 With rice or flatbread, accompanied by flavorful spices.
🥣 In soups or broths, adding depth and texture.
🥪 In a sandwich or sub, packed with melted cheese.

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A Dish That Stands the Test of Time

With a history that spans centuries, meatballs remain a staple in kitchens worldwide. Whether you're enjoying a plate of Italian polpette, Swedish köttbullar, or Turkish köfte, meatballs showcase the beauty of cultural diversity and how food connects us all.

Next time you’re in the kitchen, why not try making your own version of meatballs inspired by flavors from around the world? 

Recipes
Healthy Meatball recipes, EatingWell

International Women's Day

"Each year, International Women's Day (IWD) is celebrated on March 8. Thousands of events occur not just on this day but throughout March to mark women's economic, political, and social achievements. Organizations, governments, charities, educational institutions, women's groups, corporations, and the media celebrate the day. Many groups worldwide choose different themes each year that are relevant to global and local gender issues.

2025 Theme: “For ALL Women and Girls: Rights. Equality. Empowerment.”

This year’s theme calls for action to unlock equal rights, power, and opportunities for all and a feminist future where no one is left behind. Central to this vision is empowering the next generation—youth, particularly young women and adolescent girls—as catalysts for lasting change.

Imagine a gender-equal world.
A world free of bias, stereotypes, and discrimination.
A world that's diverse, equitable, and inclusive.
A world where difference is valued and celebrated.
Together, we can forge women's equality.
Collectively, we can all #BreakTheBias.
Celebrate women's achievements. Raise awareness against bias. 

International Women’s Day

The Tooth Fairy's Mission Nutrition and Your Child's Dental Health

Healthy teeth are important to your child's overall health. From the time your child is born, there are things you can do to promote healthy teeth and prevent cavities. For babies, you should clean teeth with a soft, clean cloth or baby's toothbrush. Avoid putting the baby to bed with a bottle and check teeth regularly for spots or stains.

For all children, you should
1. Start using a pea-sized amount of fluoride toothpaste when they are two years old. You might start sooner, if a dentist or doctor suggests it.
2. Provide healthy foods and limit sweet snacks and drinks
3. Schedule regular dental check-ups

Forming good habits at a young age can help your child have healthy teeth for life.

Resources
1. WebMD. Nutrition and Your Child's Teeth
2. Canadian Dental Association, Nutrition for Children
3. National Institute of Health, Child DentalHealth

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)