Papaya Power: Sweet, Nutritious, and Versatile

The papaya is also known as papaw or pawpaw.  The papaya is a melon-like fruit with yellow-orange flesh. The skin varies in color from green to orange. Papayas are a good source of vitamins A and C and dietary fiber.

Papaya Power: Sweet, Nutritious, and Versatile

The ripe papaya fruit is usually eaten raw, with or without skin or seeds, while the unripe green papaya can be cooked.  

Recipe

Papaya Salad with Tomatoes, Onions,
Peppers, Brown Rice, Black Beans

In the Disney film, The Jungle Book (1967), 

Baloo sings the song "The Bare Necessities."
Can you locate the Pawpaw in the song?

Resources
Fruits and Veggies, More Matters. Papaya
Wikipedia, Carica papaya

Macadamia Nuts: From Farm to Table

The macadamia nut is the seed of the macadamia tree. It is native to Australia and is also known as the Australian Nut. Macadamia nuts are commercially grown in Hawaii and, to a much smaller degree, in California and Florida. Roasted macadamia nuts are a popular snack. 

Macadamia Nuts: From Farm to Table

Health Benefits and Nutrition

Macadamia nuts are a rich source of monounsaturated fatty acids (MUFA), such as oleic acid and palmitoleic acids. Studies suggest eating macadamia nuts as part of a healthy meal plan seems to lower low-density lipoprotein (LDL) cholesterol, and to raise high-density lipoprotein (HDL) cholesterol.

Compared to other common edible seeds such as almonds and cashews, macadamias are high in fat and low in protein. Macadamia nuts have sweet taste. One ounce of nuts provide about 200 calories/1 ounce.

They contain numerous nutrients, minerals, antioxidants and vitamins that are essential for optimum health and wellness.

One ounce (28.3 g) of macadamia provides 2 g or 8% of daily-recommended levels of dietary fiber. Additionally, they are a very good source of phytosterols such as β-sitosterol. Macadamia nuts contain no cholesterol.

Macadamia nuts are free from gluten, it is a popular ingredient in the preparation of gluten-free foods. This provides a healthy alternative in people with wheat gluten allergy and celiac disease.

Macadamia Nut Side Effects & Safety
Macadamia nuts are safe as food. They can cause an allergic reaction, but this is unusual.

Special Precautions & Warnings
Macadamia nuts are toxic to dogs.

Recipes

Ono Mango Macadamia Nut Bread

Cooking Healthy Across America by Academy of Nutrition and Dietetics Food and Culinary Professionals

1. Food Network, Macadamia Nut Recipes
2. Eating Well, Tropical Popcorn Balls with Macadamia Nuts

Resources

1. Wikipedia, Macadamia Nuts
2. Nutrition and You, Macadamia Nuts
3. Livestrong, Are Macadamia Nuts Healthy?

National Welsh Rarebit Day

Welsh rarebit is a dish made with a savory sauce of melted cheese and various other ingredients and served hot, after being poured over slices (or other pieces) of toasted bread, or the hot cheese sauce maybe served in a chafing dish like a fondue, accompanied by sliced, toasted bread. The names of the dish originate from 18th-century Britain. Despite the name, the dish does not actually contain any rabbit.

Welsh Rarebit - delicious. magazine  

The first recorded reference to the dish was "Welsh rabbit" in 1725, but the origin of the term is unknown.

There is some suggestion that Welsh Rabbit derives from a South Wales Valleys staple, in which a generous lump of cheese is placed into a mixture of beaten eggs and milk, seasoned with salt and pepper and baked in the oven until the egg mixture has firmed and the cheese has melted. Onion may be added and the mixture would be eaten with bread and butter and occasionally with the vinegar from pickled beetroot

Resource

Welsh rarebit, Wikipedia  

World Coconut Day - Coconut Products

Coconut is the fruit of the coconut palm (Cocos nucifera). Coconuts have been grown in tropical regions for more than 4,500 years. Unlike their name suggests, coconuts aren’t nuts. They form part of the drupe family, which are fruits consisting of a fleshy external part with a pit and seed inside. Drupes have three layers: the outer layer, a fleshy middle layer, and a hard layer that surrounds the seed.

Recently, coconut has gotten a lot of publicity as being a super-healthy food, but much of the information is not supported by science. There is a variety of coconut-derived products adding flavor to your food - from coconut oil to coconut flour and coconut milk. But can a food so high in calories and rich in saturated fat be healthy?

Coconut Oil and Coconut Butter

Coconut oil is simply the oil extracted from the coconut meat, while coconut butter is made from coconut flesh ground into a spreadable paste

Coconut oil is high in saturated fat and solid at room temperature. It is used in some packaged foods and for cooking and baking. Cook with coconut oil in dishes where you'll notice and appreciate the flavor, like curries, soups and even muffins.

Coconut butter is a rich and creamy product with a peanut butter-like texture. Unlike coconut oil, the butter actually contains the meat of the coconut so it is more solid and white. It is a common ingredient in the Paleo Diet and uses include replacing other nut butters in baking, spreading on toast, melting and drizzling on desserts, or just eating it straight.

It can be used as a vegan, dairy-free butter replacement, nut-free butter, as a base for desserts such as fudge and for frosting. Coconut butter is also known as coconut manna.

Coconut Milk

Coconut milk is made from a brew of coconut meat and water. It is rich and thick and more like a cream than milk. This plant-based milk has a delicious creamy taste and is great in smoothies, curries, soups, stews, desserts, etc. It’s very popular in Asian and Caribbean cuisine.

Coconut milk is a common replacement in recipes that traditionally call for cow’s milk. It’s also very popular among vegans and people who follow a dairy-free diet.

Coconut cream is the thick, creamy part of coconut milk that contains less water than coconut milk. It’s very suitable for desserts and in dishes requiring a rich consistency. You can also use it to make dairy-free whipped cream.

Condensed coconut milk is cooked coconut milk. The evaporation during the cooking process gives it a thick, creamy consistency.

Beyond the more traditional canned coconut milk, there is a creamer for coffee, yogurt in various flavors, and coconut milk ice cream. While it may be a good option for vegans and those with lactose intolerance, the low protein content and high amount of fat actually make it a poor nutritional replacement for cow's milk.

Coconut Water

Coconut water is known for being an alternative to sports drinks, the hydrating water has electrolytes, sodium, and magnesium to help post-workout recovery. Some brands have been found to have fewer benefits than listed on the cartons, so be sure to buy from a trusted source.


Coconut Flour
Coconut flour is gluten-free flour made from de-fatted dried and ground coconut meat. The high fiber content is nutritionally beneficial, but it can sometimes make it difficult to bake with. Coconut flour is a great way to add coconut flavor to baked goods. Coconut flour is popular with special diets, like Paleo and Keto

Coconut Meat 

Once the outer green husk of the coconut is removed, what remains is the seed and its rich inner white lining, the coconut meat. It is a creamy and healthy snack with a bite. It can be used in granola, fruit salad, or by itself. Coconut meat is the base for many healthy coconut products such as coconut milk, coconut oil, shredded coconut, coconut ice cream, coconut yogurt, coconut kefir, and coconut flour.

Dried Shredded Coconut / Unsweetened Coconut Flakes

This is dehydrated coconut meat and it’s typically used in desserts, baking, and fruit salads. Coconut flakes are a tasty, healthy snack on their own or combined with nuts, seeds, and other fruit. You can buy them as flakes and chips. Prepackaged dried flaked coconut or dried shredded coconut is the most convenient to cook or bake with. Choose unsweetened dried shredded coconut or coconut flakes over sweetened dried coconut, which has 2 teaspoons of added sugar per ounce.

Coconut Sugar is made from the sap of the coconut flower rather than the coconut itself. In comparison to granulated sugar, it has a darker color, deeper flavor, and some versions come with added flavors. Coconut sugar has a rich taste with a hint of caramel. It’s not to be confused with palm sugar. Nutritionally, it's very similar to granulated and can be substituted 1-for-1 in baking or other cooking.

Recipe:

Vegetable Fritters with Green Chile-Coconut Chutney
recipe from Sara Moulton‘s cookbook Home Cooking 101 

Resources

1.  5 Impressive Benefits of Coconut, Anne Danahy #RDN
2.  What Is Coconut Meat, and Does It Have Benefits? Lauren Panoff #RDN

3. The Health Benefits of Coconut: Coconut Oil, Coconut Milk, Coconut Water, Coconut Flour & More, Karen Ansel #RDN  Is coconut healthy? 

National Sandwich Day - Endless Possibilities

The sandwich was named after John Montagu, the fourth Earl of Sandwich. During the 1700s, it is said John Montagu created the sandwich because he wanted to eat his meal with one hand.

Greatest Movie Sandwiches

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.

August 22, Eat a Peach Day - Nutrition, Safety and Presentation

Presentation. Transform a peach into an eloquent dessert by cutting it into slices or cubes and serving it in a dessert glass. The presentation somehow makes the peach taste sweeter and the experience more filling.

Peach, a Versitille Fruit

Peach Nutrition

Low fat; saturated fat-free; sodium free; cholesterol free; 

Good source of vitamin C.

From Fruits and Veggies, More Matters:
Peaches

How to Select
Choose peaches with firm, fuzzy skins that yield to gentle pressure when ripe. Avoid blemishes.

How to Store Peaches and Nectarines
Store unripe peaches in a paper bag. When ripe, store at room temperature for use within 1-2 days.

Resources.
Georgia Peach Council
Fruits and Veggies, More Matters. Peaches
Top 10 Ways to Enjoy Peaches 

National Tooth Fairy Day 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. National Institute of Health, Child DentalHealth

Growing Together: Connecting Generations Through Gardening & Healthy Eating National Senior Citizen Day

National Senior Citizens Day 

On August 19, 1988, President Ronald Reagan issued Proclamation 5847 creating National Senior Citizens Day to be August 21.

On this day, we are encouraged to recognize and show appreciation for the value and contribution of older people to home, family and society. It is an opportunity for us to show our gratitude for what seniors have achieved in their lives and their contributions to our communities.

Things to do with Older Adults
- Spend time together.
- Show our appreciation.
- Volunteer to help.
- Enjoy a walk together.
- Go out for dinner.

If you are a senior citizen, enjoy your day. Make sure to take advantage of senior citizen discounts and specials.

The goal is to help keep older Americans healthy and fit. 

Growing Together: Connecting Generations Through Gardening & Healthy Eating

Shopping and nutrition tips
for senior citizens
from Elisa Zeid, MS, RD

Resources and References

to Help Eating Well as We Age

Resources for Seniors from Nutrition.gov

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

Back to School Food Safety

Preparing for the first day of school this weekend? As you’re making your way through those long back to school shopping lists, don’t forget these FoodSafety essentials: 

• Insulated lunchboxes
• Gel/ice packs
• Hand sanitizer/hand wipes 

Tips to Keep Your Kids Healthy

Resources
1. Back to School Toolkit to Prevent Foodborne Illness, USDA

The Journey of the Passion Fruit from Farm to Table

The journey of passion fruit from farm to table involves several stages of cultivation, harvesting, processing, and distribution. Here's an overview of the process:

Cultivation and Farming: Passion fruit is typically grown in tropical and subtropical regions with warm climates. It requires well-drained soil, plenty of sunlight, and regular rainfall. Farming includes planting seeds or seedlings, supporting structures for vines to climb (such as trellises), and maintaining proper irrigation and nutrition.

Growing passion fruit from seed

 

Plant Care and Maintenance: Farmers need to monitor the health of the passion fruit plants, control pests and diseases, and provide necessary fertilization. Regular pruning helps improve fruit production and quality.

Flowering and Pollination: Passion fruit vines produce intricate and beautiful flowers. Proper pollination is essential for fruit development. In some regions, native pollinators like bees play a crucial role, while manual pollination might be necessary in others.

Fruit Development and Harvesting: As the flowers are pollinated, they develop into green fruits that gradually mature into distinctive purple or yellow passion fruits. The harvest timing depends on factors like fruit color, size, and desired sweetness. Overripe fruits may fall from the vine and become damaged.

The Nutrition of the Passion Fruit



Harvesting: Passion fruits are harvested by hand. Workers carefully pluck ripe fruits from the vines to avoid damaging them. It's important to handle the fruits gently to prevent bruising.

Post-Harvest Handling: After harvesting, the fruits are sorted to remove damaged or unripe ones. They are then washed and sometimes treated with a mild disinfectant. Proper handling and storage help maintain the quality and extend the shelf life of the fruits.

Packaging and Transportation: Passion fruits are packed into crates or boxes, often lined with protective padding to prevent bruising during transit. Temperature control might be necessary to ensure the fruits arrive at their destination in good condition.

Distribution: Passion fruits are transported from the farm to distribution centers or wholesalers. From there, they are distributed to local markets and grocery stores and potentially even exported to other countries.

Retail and Consumption: Passion fruits are available for purchase in grocery stores, farmers' markets, and other retail outlets. Consumers can select ripe fruits based on appearance and aroma. The fruits can be eaten fresh, juiced, or used in various culinary applications, adding a tangy and tropical flavor to dishes and beverages.

Culinary Use: Passion fruits can be used in various ways, such as making juices, smoothies, desserts, sauces, and jams. The unique flavor profile of passion fruit adds a delightful and refreshing taste to a wide range of recipes.

Passion Fruit Mousse

The journey of passion fruit from the farm to your table involves the coordinated efforts of farmers, laborers, distributors, and retailers to ensure that the fruit reaches you in its freshest and most flavorful state.

Resources

1. Health Benefits of Passion Fruit. High levels of key vitamins and minerals and is rich in antioxidants.  Medical News.
2. Fresh Passion Fruit Recipes, Insanely Good

August, National Sandwich Month - Use Your Creativity

August is National Sandwich Month. The sandwich was named after John Montagu, the fourth Earl of Sandwich. During the 1700s, it is said John Montagu created the sandwich because he wanted to eat his meal with one hand.

Resource: Build a Better Sandwich, @Healthyfamprj

 

Greatest Movie Sandwiches

August 3, National Watermelon Day - Food Safety, Nutrition, and Recipes

The National Watermelon Promotion Board (NWPB) is a non-profit organization formed in 1989 by watermelon growers and shippers. Their goal is to increase consumer demand for watermelon through promotion, research, and educational programs. The NWPB has developed marketing programs to boost watermelon sales in supermarkets throughout the U.S. and Canada. Their site contains recipes, nutrition facts, fun games for children, lessons for educators, and information for health professionals and the media.

Watermelon and Food Safety
1. Wash your hands thoroughly with soap and water before cutting watermelons.

2. Wash the outer surface of the melon with clean running water and dry to remove any dirt. If you purchase a pre-cut piece of watermelon, you should rinse the rind portion in fresh water and dry it.

3. Wash cutting boards, countertops, scoops, knives, and other equipment or utensils with hot water and soap to avoid cross-contamination.

4. If you refrigerate the watermelon after purchasing, be sure to keep the watermelon cool.

5. Always refrigerate watermelon once you have cut into it. Place in a covered container or cover the cut surface with plastic wrap to prevent the melon from becoming mushy.

Nutrition Facts about Watermelon

Watermelon is rich in Vitamin A and Vitamin C, contains no Trans Fatty Acid, no Cholesterol, very low in sodium, and has only 46 calories in One Cup. Watermelon contains lycopene, an antioxidant which may reduce the risk of cancer.

Watermelon contains about 6% sugar and 92% water by weight. It is a great way to get additional fluids.

Creating Snacks or a 
Light Meal using Watermelon

Watermelon Circles with Feta Cheese and Lentil Salad

Fun with Fruit

Watermelon and Feta Cheese Salad

Selecting a Watermelon

How to Grow Watermelons

Carving Watermelon 

National Mustard Day - All About Mustard

Mustard is a condiment made from the seeds of a mustard plant (white or yellow mustard; brown or Indian mustard; or black mustard). Whole, ground, cracked, or bruised mustard seeds are mixed with water, salt, lemon juice or other liquids, and sometimes other flavorings and spices to create mustard ranging in color from bright yellow to dark brown. Mustard often has a sharp, pungent flavor.

There are many varieties of mustard, which come in a wide range of strengths and flavors. The basic taste and heat of the mustard are largely determined by seed type, preparation, and ingredients. Black-seed mustard is usually the hottest type. Preparation also plays a key role in the outcome.

The National Mustard Museum, located in Middleton, Wisconsin was founded by Barry Levenson in 1986. The Museum has a collection of more than 5,300 mustards and hundreds of mustard memorabilia.

The Mustard Museum hosts the Annual National Mustard Day festival in Middleton, Wisconsin. The festival is considered the "world's largest condiment party." There will be mustard tastings, mustard-themed games, kid's activities, live music, and special treats. Last year, some 6,000 people turned out and the festival raised more than $3,500 for charity.

World Famous Mustard Museum

The world's foremost collection of mustards and mustard memorabilia
with curator Barry Levenson in Mt. Horeb, Wisconsin.

Culinary Uses

Mustard is often used at the table as a condiment. It is also used as an ingredient in mayonnaise, vinaigrette, marinades, barbecue sauce, and salad dressing. Mustard is popular with hot dogs, pretzels, and sausages. Mustard is also an emulsifier which can stabilize a mixture of two or more unblendable liquids such as oil and water.

Weight Control Tip. Mustard is low in calories and depending on the brand contains a moderate amount of sodium (see table below). Instead of mayonnaise, tartar sauce or other high fat-high caloric dressings try mustard. Use prepared mustard with fish, instead of tartar sauce to create a wonderful flavor that saves 50 calories per tablespoon.

Mustard Nutrition Information

A strong mustard can cause the eyes to water and inflame the nasal passages and throat. Mustard can also cause allergic reactions: since 2005, products in the European Union must be labeled as potential allergens if they contain mustard.

How Mustard is Made
Discovery Channel

Resources:
National Mustard Museum
Mustard (condiment), Wikipedia