Carrot Chronicles

International Carrot Day

Carrots

Carrots are root vegetables, usually orange in color, though purple, red, white, and yellow varieties are available. When fresh, they have a crisp texture. Carrots add sweetness and color to stews, soups, stir-fries, slaws, and cakes, and they are also an excellent source of Vitamin A and fiber.

Nutritional Information

Carrots are known for their rich supply of the antioxidant beta-carotene. Research has focused on the health benefits of vision, cardiovascular disease, and cancer.

Recipe: Carrot Ginger Bisque

Yield: 6 servings
Serving Size: about 1 cup

Ingredients
2 cup Vegetable Broth, low-sodium
1.5 cups Carrots, diced
1/4 cup Cranberries, dried, sweetened
1 box (17.6 oz) Cashew Carrot Ginger Bisque, Pacific Natural Foods
3/4 cup White Beans, unsalted, drained

Directions
Heat the vegetable broth. Add diced carrots and dried cranberries. Simmer until carrots and cranberries are tender. Using a strainer, separate the carrots and cranberries from the broth. Reserve carrots and cranberries.

Combine the broth and "Cashew Carrot Ginger Bisque". Heat over medium heat until hot, stirring occasionally. Add the white beans and reserved carrots and cranberries. Mix and reheat to serving temperature.

Notes. To lower the sodium content of the cashew carrot ginger bisque, I used a low-sodium vegetable broth. To increase the fiber content, I garnished the recipe with white beans, diced carrots, and dried cranberries.

Nutrition Information

Growing Carrots: Red, Yellow, Purple & Orange

Selection.
Carrots should be firm, smooth, crisp, fresh, deep in color, and free of cuts.

Storage.
Remove tops of the carrots. Store in the refrigerator for up to two weeks in a plastic bag.

Serving Ideas.
1. Add shredded raw carrots to salads.
2. Add carrots to soup or puree carrots to make carrot soup.
3. Combine cooked carrots with dried fruit
4. Snack with a low-fat dip or plain.

Resources
1. Fruits & Veggies More Matters: Carrots


Ensure accurate nutritional analysis for your recipes utilizing an extensive research database and over 35 years of experience. A great service for the 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, LN at recipenews@gmail.com 

National Clam Chowder Day

Many regional variations of Clam Chowder exist. The two most common are New England or "white" clam chowder and Manhattan or "red" clam chowder. Manhattan versus New England Clam Chowder.

Recipes

1. Manhattan Clam Chowder, MyPlate
2. New England Clam Chowder, EatingWell

Pamper Your Pup with Homemade Treats Dog Biscuit Appreciation Day

Recipe

Whip up some delightful homemade treats for your dog with just three easy-to-find, pet-safe ingredients. These simple-to-make cookies can be shaped into adorable doggy designs like bones for fun or quickly formed into small, flattened balls if time is tight. Ensure your peanut butter is free from added sugars, oils, and particularly Xylitol, which is harmful to dogs.

Banana Bliss Biscuits for Barkers

Easy 3-Ingredient Dog Treats Yields: 20-24 biscuits. Ingredients:

• 1 1/2 cups gluten-free old-fashioned rolled oats
• 1/2 cup natural peanut butter (check for no Xylitol!)
• 1 large ripe banana (or 2 mediums), mashed

How to Make Them:

• Preheat your oven to 350°F and prepare a baking sheet with parchment paper.
• Pulse the rolled oats in a blender until they resemble fine flour, or use pre-made oat flour. Set this aside.
• In a big bowl, combine the peanut butter and mashed banana thoroughly. Mix in the oat flour until you achieve a thick, cohesive dough. If it's too dry, mix in 2-4 tablespoons of peanut butter until the dough is sticky yet workable.
• Flatten the dough to about a 1/4 inch thickness and cut out shapes with a doggie-themed cookie cutter. For a quicker option, shape the dough into small balls (about 1 tablespoon each) and press them down to form simple round cookies.
• Bake for about 15 minutes or until the bottoms are slightly golden. Let them cool for 10-15 minutes – if you can wait – before treating your dog.
• Store these tasty treats in a sealed container; they'll keep fresh for up to two weeks.

Treat your four-legged friend to these healthy, homemade snacks and watch their tail wag joyfully!

Dive into the World of Cherries

About seventy percent of the cherries produced in the United States come from Washington, Oregon, Idaho, and Utah. There are two main types of cherries: sweet and sour. Sour cherries are lower in calories and higher in vitamin C and beta-carotene than sweet cherries.

Selection
Select firm, red cherries with stems attached. Avoid soft, shriveled, or blemished cherries. Good cherries should be large (one inch or more in diameter), glossy, plump, hard, and dark-colored for their variety. Avoid fruit that is bruised or has cuts on the dark surface.

How to Store
Refrigerate cherries for up to 10 days.

Nutrition Benefits
Fat-free, saturated fat-free, sodium-free, cholesterol-free, good source of vitamin C and potassium.

Health Benefits

Cancer
Sweet cherries have several cancer-preventive components, including fiber, vitamin C, carotenoids, and anthocyanins. The potential role of sweet cherries in cancer prevention lies mostly in the anthocyanin content, especially in cyanidin. Sweet cherries are a good source of cyanidins, which act as antioxidants and may reduce cancer risk.

Cardiovascular Disease
Sweet cherries have been shown to have significant levels of anthocyanins and other pigments in perhaps smaller concentrations that provide synergistic effects thought to be protective of the heart and related vascular tissue.

Diabetes
Researchers are interested in the role of anthocyanins in reducing insulin resistance and glucose intolerance. The lower glycemic response shown in relation to cherry consumption may result from the glucose-lowering effects of cherry phytochemicals in combination with the fiber content of cherries.

Potassium
Sweet cherries are considered a good source of dietary potassium, with approximately 260 mg of potassium for every cup of fresh cherries consumed. Adequate potassium intake has been shown to reduce the risk of hypertension and stroke.

Quercetin
Sweet cherries also contain a small amount of quercetin. Quercetin is an antioxidant that may play a beneficial role in reducing the risk of cardiovascular disease, hypertension, and cancer.

Melatonin
Cherries are one plant food source of melatonin. Melatonin is a hormone that plays a role in promoting healthy sleep patterns.

Ease muscle soreness
Researchers believe tart cherries’ antioxidants protect against exercise-induced free radicals, which can lead to painful inflammation.

Gout
Cherries may help reduce the swelling, inflammation, and tenderness associated with gout. Research reveals eating about 2 cups fresh sweet Bing cherries daily lowered uric acid levels by 15%.

Recipes

1. Health, Health Benefits of Cherries
2. Better Homes and Gardens, Healthy Cherry Recipes
3. The Greatest Table: 5 Healthy Cherry Recipes from Around the Web

4. The Cherry on Top: 8 Health Benefits of Cherries. HealthEssential, Cleveland Clinic

Resources

Fruits & Veggies - More Matters, Cherries & Heart Health

National Cook a Sweet Potato Day - Celebrate the Sweet Potato

Nutrition Information

Sweet Potatoes are high in vitamin A and vitamin C and a good source of dietary fiber and potassium. They are naturally fat-free, saturated fat-free, low sodium, and cholesterol-free.

How to Select
Choose firm, small- to medium-sized potatoes with smooth skin. Avoid cracks, soft spots, and blemishes.

How to Store
Store sweet potatoes in a cool, dark place for use within 3-5 weeks.

Top 9 Ways To Enjoy Sweet Potatoes

1. Bake, Roast, or Steam. Pick a cooking method and enjoy! Use whole, unpeeled sweet potatoes as a side dish to any meal.

2. Mash - Steam peeled sweet-potato chunks for about 10 minutes until tender, and mash with a dash of orange juice.

3. Top Your Salad. Sweet potatoes make sweet salad toppings. Combine diced sweet potatoes, pineapple tidbits, apples, celery, and cashews. Serve over salad greens

4. Sweet Potato Fries. Sweet potato fries make a delicious treat. Quarter sweet potatoes and drizzle with olive oil. Bake at 400 degrees for 40-60 minutes. For a spicy twist, add a dash of cayenne pepper.

5. Substitute sweet potatoes for white potatoes in your favorite potato salad recipe.

6. Grill - Slice sweet potatoes into thick ½ inch rounds and grill until lightly browned. Drizzle with lime juice.

7. Add a Twist to Your Sandwiches. Cut thin slices of cooked sweet potatoes and add to your favorite sandwich or wrap instead of tomatoes.

8. Drizzle and Eat - Dice cooked, peeled sweet potatoes and drizzle with maple syrup for a side dish.

9. A Healthy Snack. Try munching on sweet potato chips. Thinly slice a large sweet potato and brush lightly with olive oil. Bake at 350 degrees for 15 minutes or until lightly browned and crisp.

Resources

1. Have a Plant: Sweet Potatoes

2. EatingWell, Healthy Sweet Potato Recipes
3. Sweet Potato Recipes, A Couple Cooks

Pepper Pot Day Recipe

Pepper Pot is a thick stew or soup of beef tripe, vegetables, pepper, and other seasonings. Beef tripe is usually made from the first three chambers of a cow's stomach: the rumen, the reticulum (honeycomb and pocket tripe), and the omasum.

Pepper Pot Soup
Yields: 12 servings

Ingredients
1 pound sirloin steak, trimmed, cut into 1/2-inch pieces (or 1 pound honeycomb tripe)
5 slices bacon, diced
1/2 cup chopped onion
1/2 cup chopped celery
3 leeks, chopped
1 bunch fresh parsley, chopped
2 green bell peppers, diced
2 quarts low sodium beef stock
1/4 teaspoon dried thyme
1/2 teaspoon dried marjoram
1/2 teaspoon ground cloves (optional)
1/4 teaspoon crushed red pepper flakes
1 bay leaf
1 teaspoon ground black pepper
1 large potato, peeled and diced
2 large carrots, diced
4 tablespoons unsalted margarine
4 tablespoons all-purpose flour

Directions
1. Place the beef in a nonstick saucepan. Cook and stir occasionally until no longer pink on the outside, about 3 to 4 minutes. Drain and cut the beef into 1/4 inch pieces. 

2. In a large kettle, saute the bacon until clear. Add the beef, onion, celery, leeks, parsley, and green peppers; saute until tender.
3. Stir in beef stock, thyme, marjoram, cloves, red pepper flakes, bay leaf, and black pepper. Bring the kettle to a boil. Turn the heat down to a simmer. Cook, covered, until meat is very tender, about 2 hours.
4. Add the diced potato and carrots, and cook for an additional 20 minutes.
5. Prepare the roux by stirring the flour into the melted margarine, and cooking for a moment on the stove. When the soup is done to your liking, stir in the roux. Simmer, stirring all the while, until the soup thickens a bit. Correct the seasonings.

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

November 30, Joy of Cooking Anniversary

The Joy of Cooking is one of the United States' most popular cookbooks. It contains over 4,500 recipes and provides cooking and kitchen lessons and references.

In 1931, Irma S. Rombauer, a homemaker, recent widow, and single mom, privately published The Joy of Cooking. Since then, the book has undergone numerous revisions and sold over 18 million copies. The Joy of Cooking is a staple in many homes and is commonly found in commercial kitchens. 

Joy of Cooking: Fun Facts

Changes in the Joy of Cooking

through the Years

Resources.
1. Learn more about the history of the American kitchen and cuisine through the Joy of Cooking. 
2. Wikipedia, The Joy of Cooking 
3. Joy of Cooking History

National Pumpkin Day - From Seed to Table

Pumpkins are thought to have originated in North America. The oldest evidence, pumpkin-related seeds dating between 7000 and 5500 BC, was found in Mexico.

The color of pumpkins derives from orange carotenoid pigments, including beta-cryptoxanthin, alpha and beta-carotene, all of which are provitamin A compounds converted to vitamin A in the body. 

Pumpkins
Is anything more fall-like than a pumpkin? These orange winter squashes are chock-full of vitamin A and deliver 3 grams of fiber per ½-cup serving of cooked sugar pumpkin, plus potassium. Note that the pumpkins you carve into jack-o’-lanterns are not the same type of pumpkins you eat. Try pumpkin puree mixed with mac-and-cheese or with hummus for a seasonal spread. Looking for more options? Add pumpkin to pancake batter, oatmeal, smoothies or your kid's favorite chili.

Nutritional Profile

And don't forget about roasting the seeds! Pumpkin seeds are a delicious and healthy snack and a good source of several nutrients, including zinc, which is essential for many body processes including immune function.

To toast your pumpkin seeds, first, rinse to remove pulp and strings. Spread seeds on a baking sheet that has been coated with cooking spray or drizzle a small amount of olive oil over seeds. Bake at 325°F for about 30 minutes or until lightly toasted. Stir occasionally during cooking. Take a look at your spice rack and try a seasoning on your toasted seeds such as garlic powder or Cajun seasoning.

Vegetable Soup served in a Pumpkin Bowl

18 Amazing Twists On Pumpkin Soup

National Mushroom Day

Growing Your Own Mushrooms

Top 8 Ways to Enjoy Mushrooms,
Fruits & Veggies More Matters.org

1. Sauté. Easy as 1, 2, 3! Brush pan lightly with oil and heat on high. Add a single layer of mushrooms. Turn once mushrooms become reddish-brown on one side [after a few minutes]. Cook until the other side turns the same color, remove from heat. Add to any dish!

2. Grill and Broil [best for larger capped mushrooms, such as Portabellas]. Lightly brush caps and stems with oil and season as desired. Grill or broil 4 to 6 inches from heat source for 4 to 6 minutes on each side, brushing once or twice. Tip: Make these savory mushrooms the "main stage" of the meal.

3. Roast for Flavor. Roasting mushrooms is perfect for multitasking cooks. Preheat oven to 450 degrees. Brush mushrooms with oil [about 1 tablespoon of oil for each 8 ounces of mushrooms]. Place mushrooms on a shallow baking pan in the oven. Stir occasionally until brown [about 20 minutes].

4. Steam in the Microwave. Microwaved mushrooms can freshen up lunchtime meals enjoyed at work or home. Place 8 ounces of sliced mushrooms in a microwaveable bowl. Cover and cook on 100% power for 2-3 minutes. Toss onto a hot sandwich, chili, soup or packaged meal.

5. Freshen Up Your Meals. Toss fresh mushrooms in your everyday meals like lasagna or soup to add key nutrients with no fat, little calories and no cholesterol.

6. Sandwich Swap. Cut slices of Portabella mushrooms for your favorite sandwich instead of meat for a healthy inexpensive swap.

7. Save for Later. Sauté fresh mushrooms and store them in the freezer for up to a month. Careful: Fresh, uncooked mushrooms should never be frozen.

8. Bag the Burger. Have a burger craving? Try swapping your burger for a grilled Portabella on a bun with your favorite condiments. Your taste buds will love the meaty texture and your body will appreciate the swap.

Resources
1. Wikipedia, Mushrooms

2. Kitchen Dictionary: Mushroom

World Octopus Day - Food Resources

Octopus Food Resources

Nutrient Profile

How to Cook Octopus

by Kyle Phillips, featured in Spruceeats

Best Recipes for Octopus,
Food & Wine

It may seem daunting, but the octopus is worth tackling at home. Whether grilled or braised, the tender tentacles are incredibly delicious and can be served in a myriad of ways.

Pan-Seared Octopus with Italian Vegetable Salad 

by Jon Shook and Vinny Dotolo

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 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

Watermelon Wonderland: Fun Creations for all ages

Watermelon Wonderland: Fun Creations for all ages. 

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

Shrimp Cocktail Watermelon

Watermelon Fruit Cup

Watermelon Stuffed Sushi

Watermelon Stuffed Chicken Salad
with Crackers, Raspberries & Mango

Watermelon Stuffed Tabouli with Goat Cheese

Watermelon Stuffed Granola with Seasonal Fruit

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