From Farm to Table: Jamaican Callaloo

What is the Jamaican callaloo plant?

Callaloo is a fast-growing tall leafy green vegetable from the amaranth family. You can harvest the young tender leaves or the mature leaves/stems for cooking. It is a nutritious green. The flower buds and seeds can also be eaten.

Jamaican Callaloo is a famous local staple green leafy vegetable. Cooked with onion, garlic, tomatoes, thyme, and Scotch bonnet pepper, this healthy side dish is for a tropical breakfast, lunch, or supper. Callaloo, also known as amaranth, is an ancient green leafy vegetable that has been consumed for thousands of years. It tastes like spinach but with a stronger flavor.

In Jamaica, farmers produce callaloo seeds and sell the plant in local markets.

How to Grow Callaloo

• Callaloo, Amaranthus Spinosus, or Jamaican or Caribbean spinach, is something you can easily grow in a garden bed at home or in a community garden.
• Plant callaloo in the early spring after the last frost. Wait until April or May, depending on the last frost in your area, to prepare a garden bed for your callaloo seeds.
• Choose an area that gets at least 6 hours of sunlight a day
• Add well-draining compost to the garden bed for extra nutrients.
• Press seeds into the soil 7–10 inches (18–25 cm) apart in the rows. Callaloo plants can handle a little crowding, so don’t worry too much about getting the spacing exact.
• Cover the rows of seeds with 1⁄4 in (0.64 cm) of soil. The goal is to firm the soil up just enough to cover the seeds and keep them in place in their rows.
• Water the seeds gently to moisten the soil. Use a watering can or a hose with a light spraying attachment to water the soil. Avoid using a hard stream of water that could disturb the seeds.
• Water the plants 1-2 times a week during dry periods. Spray down the whole seedbed with a hose and a misting attachment. Wait a few seconds for the water to seep into the soil, and spray any dry spots.
• Callaloo plants are considered drought tolerant, so it’s fine for the soil to dry out between waterings.
• There's no need to water callaloo unless the soil is totally dry. If you can feel any moisture in the soil, leave the plants alone for now.
• You don’t have to fertilize callaloo for it to grow well.
• Removing weeds lets the callaloo plants get all the nutrition out of the soil because no other plants compete for it.
• Get rid of pests by spraying the leaves with a pest control spray. Watch out for pests on the leaves, like beetles, aphids, and mites. Spray the foliage with an organic pest control spray to remove any pests if you plan on eating the callaloo.
• Callaloo is very disease tolerant, so you only really have to look out for pests, which can cause the plants to yield less foliage for harvesting.
• You can harvest callaloo as soon as the leaves are big enough to handle, usually within the first couple of months after planting it.
• Collect leaves every 2 weeks or so during the summer. Allow plants to regrow for a couple of weeks after each harvest. Trim off up to 1/3 of the oldest leaves again after 2 weeks to encourage new growth throughout the growing period.
• You should be able to do this through late September if you live in a seasonal climate in the northern hemisphere. In the southern hemisphere, you could do it until March or around then.
• There’s no pruning necessary to care for callaloo plants.
• Callaloo is naturally resistant to most pests and diseases.
• You can substitute callaloo for spinach in most recipes that call for spinach.

How to Cut Callaloo for a 

Continuous Harvest All Season Long  

 

Nutrition Information

Recipe: Jamaican Callaloo
Serves 2

A friend stopped by and brought over Jamaican Callaloo. It was delicious. Jake says it is better than spinach. It is unique and favorable. 

Ingredients
4 cups callaloo, chopped 

1/2 tsp Salt
1 tablespoon olive oil, or coconut oil
1 small onion, chopped
2 cloves garlic, minced
2 green onions, chopped
2 sprigs thyme
1 medium tomato, chopped
1 Scotch Bonnet pepper, whole 
2 tablespoons water


Directions

1. Remove the outer old leaves and peel the outer membrane of each callaloo stem.
2. Cover callaloo in cold water, add 1/2 teaspoon salt, and leave aside while prepping the remaining vegetables.
3. After discarding the water, rinse with water and drain. Callaloo should be chopped.
4. In a large pot, heat the oil and saute the onion, garlic, spring onion, thyme, tomato, and scotch bonnet pepper until the onion is transparent.
5. Add callaloo. Allow to boil for 5-10 minutes on low heat, or until the callaloo is soft.

Reference.

1. Callaloo, Wikipedia. "There are many variations of Callaloo across the Caribbean, depending on the availability of local vegetables. The main ingredient is an indigenous leaf vegetable, traditionally either amaranth (common in Jamaica, also known as callaloo), taro leaves, or Xanthosoma leaves."

National Potato Chip Day

Potato chips are a major part of the snack food market. The global potato chip market generated total revenues of US $16.4 billion in 2005. This accounted for 35.5% of the total snacks market in that year (US $46.1 billion).  

How Potato Chips are Made

Potato chips were originally fried and seasoned. After the release of the Dietary Reference Intake guidelines in the US, Canada, and various countries concern regarding the amount of trans fats, sodium, and sugar became a major issue. The consumers, advocacy groups, and health associations focused on the nutritional value of junk foods, including potato chips. 

A recent study determined excessive consumption of potato chips may cause obesity, which can produce a rise in blood pressure. 

Some potato chip companies have responded to the criticism by investing in research and development to modify existing recipes and create health-conscious products. 

National School Breakfast Week

The School Nutrition Association (SNA) 2023 theme #NSBW23 is “Dig in To School Breakfast.” By celebrating National School Breakfast Week (NSBW) every year, SNA encourages all schools to recognize the importance of a healthy start to the day for fueling a child’s academic success. 

Benefits of Eating a Healthy Breakfast

Rise and Shine with Raffi and
a Healthy Breakfast
A Special Thank You to Raffi and the Centre for Child Honouring for
providing permission to use "Rise and Shine" to encourage a Healthy Breakfast.

"Raffi" (Raffi Cavoukian), C.M., O.B.C.

Founder and Chair, Centre for Child Honouring

He is known to millions as "Raffi," a beloved songwriter and performer, author,
ecology advocate and founder of the
Raffi Foundation For Child Honouring

Visit https://raffifoundation.org/ to learn more about
the Raffi Foundation For Child Honouring. 

Child Honouring is a vision for creating
a humane and sustainable
world by addressing the universal needs of children.

In his career, which spans three decades, Raffi has refused all commercial endorsement offers, and Troubadour Music, his own company, has never directly advertised or marketed to children. He passionately advocates for a child’s freedom to live without commercial exploitation.

      "We invite you to be a part of the global movement that views honouring children as the best way to create sustainable, peacemaking societies."  - Raffi

National Nutrition Month through the Cat in the Hat

Oh, The Things You Can Do That Are Good for You

Oh, The Things You Can Do That Are Good for You: All About Staying Healthy (Cat in the Hat's Learning Library) 

National Nutrition Month® 2023: Fuel for the Future

This year marks the 50th Anniversary of National Nutrition Month® created by the Academy of Nutrition and Dietetics. This year's theme is "Fuel for the Future." Eating with sustainability nourishes us during our life and protects the environment. A Registered Dietitian Nutritionist can help you create healthy habits that are sustainable and celebrate your unique needs.

The FAO’s definition of sustainable diets:

Sustainable Diets are those diets with low environmental impacts that contribute to food and nutrition security and to healthy life for present and future generations. Sustainable diets are protective and respectful of biodiversity and ecosystems, culturally acceptable, accessible, economically fair, and affordable; nutritionally adequate, safe, and healthy; while optimizing natural and human resources.

National Nutrition Month® in 2023 is "Fuel for the Future" 

Registered Dietitian Nutritionist Day is also celebrated during National Nutrition Month®, on the second Wednesday in March. This occasion increases awareness of registered dietitian nutritionists as the indispensable providers of food and nutrition services while recognizing both RDNs and nutrition and dietetic technicians registered for their commitment to helping people enjoy healthy lives.

National Family Caregivers Day

National Family Caregivers Day celebrates caregivers everywhere. What caregivers do every day requires superpowers, and though we may not tell them often enough – the care they give matters to all of us.

Are you a caregiver to a parent, sibling, adult child, aunt, or uncle? It is not easy, and not many resources. Recently I came across a support group for caregivers. Most were parents taking care of their adult child. It was a blessing. I wasn't alone.

We know you're focused on the health and well-being of others, but it's important to remember to take care of yourself. Caring for yourself isn't selfish; it's an essential part of making sure you can give your best every day.

Staying strong as a caregiver

*Stay healthy with proper nutrition

*Eating healthy is the best way to maintain your strength, energy, stamina, and immune system. It's also one of the most powerful things you can do to stay positive.

*Good nutrition for your care receiver helps make care easier

*Up to half of all older adults are at risk for malnutrition, that's why it's important to make sure those you care for have a healthy diet. It helps prevent muscle loss, supports Rest. Recharge. Respite.

*Make sure to take some time away to re-energize or ask for help. Caregiving can be stressful, and taking a breather ensures that you'll be ready to take on the challenges Find out if you and your care receiver are getting the right amount of nutrients. Complete this nutrition assessment and see how you are doing.

10 Tips for Family Caregivers

1. Seek support from other caregivers.  You are not alone!
2. Take care of your own health so that you can be strong enough to take care of your loved one.
3. Accept offers of help and suggest specific things people can do to help you.
4. Learn how to communicate effectively with doctors.
5. Caregiving is hard work so take respite breaks often.
6. Watch out for signs of depression and don't delay getting professional help when you need it.
7. Be open to new technologies that can help you care for your loved one.
8. Organize medical information so it's up to date and easy to find.
9. Make sure legal documents are in order.
10. Give yourself credit for doing the best you can in one of the toughest jobs there is!

Make Your Recipes and Menus Stand Out with Nutrition Analysis

The many uses of Recipes and Menus Analysis and Development to enhance your product. Many people with special dietary needs and allergies will benefit from this information.

• Bloggers: Add nutrient analysis to your Recipes.
• Journalists: Feature Special Food Holidays
• Cookbook Publishers: Add nutrient analysis to Recipes and Menus
• Educators: Teach students how to read a label.
• Chefs: Creating healthy heart recipes
• Consumers: Create healthy recipes & menus
• Health Professionals: Resources
• Food Industry: Recipe and Menu development using their products.

Nutritional Analysis is part of our everyday life. We have grown accustomed to nutrition information being readily available. It helps many control their diets.

Avocado Toast with Fresh Beet Hummus,
 @KidsCookMonday #Hummus #Beets
#Avocado #FruitandVeggiesMoreMatters  

Chili Lime Jackfruit Tacos

Whole Grain Date Walnut Bread, Modified. http://bit.ly/2BQLC5F

Millions of people depend on nutrition information to meet their dietary needs. Some diets include low-calorie, carbohydrate-controlled, high protein, low protein, low fat, low cholesterol, low sodium, high fiber, gluten-free, lactose-free, and peanut allergies

Why use a dietitian for nutrient analysis?

• Purchasing nutrient analysis software and learning how to use the program is only useful if you have the knowledge to convert “as purchased” ingredients to the “edible portion.”
• Recipes are usually written based on what the consumer needs to purchase. The individual analyzing the recipe must evaluate the recipe based on the actual food-ready-to-eat (unless the food is meant to be eaten whole.)
• A nutritional analysis program cannot cook or prepare meals. A person must have skills in Food Science, Culinary Arts, Nutrition, Cooking and Preparation Techniques, Purchasing Guides, Yield Factors, and Nutrient Analysis Software.
• To own professional nutrition software with yearly maintenance fees can be expensive. In addition, there is the cost of an educated person to run the software.

Consider adding nutritional analysis to your online recipes. Your readers will benefit from the Nutrition information and a Registered Dietitian. A valuable service for Recipe Bloggers, Media, Cookbook Publishers, Writers, Chefs, and Recipe Websites. Your readers will enjoy and benefit from the Nutritional Analysis.

References:
Sun-Sentinel, Ft Lauderdale, FL
Condé Nast, Bon Appétit, CA, NY
Atlanta Constitution, GA 

Detroit Free Press, Detroit, MI
Fort Worth Star, Worth Forth, Texas

Publications:

Menu Solutions

Menu Solutions: Quantity Recipes for Regular and Special Diets

From "As Purchased" to "Edible Portion": How to Analyze a Recipe Using a Nutrient Database

Cost-effective - Pricing structure

Recipe Nutrition Analysis
(Please contact a company providing laboratory services; this is not a laboratory analysis.) Nutrition Analysis by the database is an excellent resource for the Media, Publishers, Writers, Chefs, Recipe Websites, and Blogs. With all recipes and menu analysis, the more information you provide, the more accurate the nutrition information.

  

Fee Structure for Nutrition Analysis
Number of Recipes	Fee/Recipe
	Nutrient Information
1 to 19	$ 40.00/recipe
>20 recipes	call for special pricing
Retainer services are available 954.294.6300 ask for Sandra Frank, Ed.D, RDN, FAND

Click the link to download the necessary form. Please call if you have any questions. All information provided is confidential.

For additional information, contact Sandra Frank, Ed.D, RDN,  FAND at recipenews@gmail.com  at 954-294-6300 

National Kiwi Fruit Day

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 Mint Lemonade

Makes 4 servings 

If you don't have mint, try fresh lemon balm. The lemonade is also delicious without the herbs. 

Ingredients

1 cup (250 mL) water

 ½ (125 mL) cup granulated sugar

 ½ (125 mL) cup packed fresh mint leaves

 3 California kiwifruit

 3 lemons

 Sparkling water

Directions
1. In a medium saucepan, heat water with sugar over medium-high heat, stirring occasionally until sugar is dissolved. Simmer, uncovered, 5 minutes. Remove from heat and stir in mint leaves. Let stand 20 minutes.

2. Meanwhile, peel kiwifruit and cut into chunks. Puree in a food processor. Place puree in a pitcher. Strain cooled syrup into a pitcher, pressing on mint, then discard leaves. Refrigerate until cold. Squeeze juice from 2 lemons. Stir into kiwifruit mixture. Taste, squeeze in juice from remaining lemon for a tarter lemonade.

3. Pour into glasses. Top with sparkling water. Serve garnished with a slice of kiwifruit. Makes about 2¼ cups (550 mL) without sparkling water, enough for 4 drinks.

References.
1. Top 10 Ways to Enjoy Kiwifruit, Fruits and Veggies Kiwifruit

December 21, National Fried Shrimp Day

Batter-Fried Shrimp

Makes 2 servings

Ingredients

1/2 cup light beer
1/2 cup whole-wheat flour
1/2 teaspoon Dijon mustard
1/8 teaspoon salt
1 tablespoon canola oil, divided
8 oz raw shrimp, peeled and deveined, tails left on
Freshly ground pepper, to taste

Directions

1. Whisk beer, flour, mustard and salt in a medium bowl until smooth.
2. Batter the shrimp right before you add to the skillet.
3. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat.
4. Hold shrimp by the tail and dip in the batter one at a time. Let excess batter drip off.
5. Add the shrimp to the hot oil, making sure they aren’t touching. Cook, turning once. Adjusting heat as necessary to prevent burning. Cook until golden brown on the outside and curled, 3 to 4 minutes total. Transfer to a paper towel and pat dry. Serve on a platter.
6. Season the shrimp with pepper and serve right away.

Nutritional Analysis

Ensure accurate nutritional analysis for your recipes utilizing an extensive research database and over 40 years of experience. A great service for 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, FAND at recipenews@gmail.com

December 12, Gingerbread House Day with a Healthier Look

Jake and I made this gingerbread house
with peanut butter, raspberries, blueberries,
dried apricots, and yogurt-covered raisins. It's alright
to snack on the decorations.

Jake and I also made a Hanukkah Gingerbread House.

The Gingerbread House is decorated with Fresh and Dried Fruits, Nuts, Vegetables, Peanut Butter, and Low Fat Cottage Cheese. Peanut Butter will take the place of the icing traditionally used. The cottage cheese and cauliflower will be the snow and a wonderful dip when ready to serve.

Before you get started, remember to wash your hands. Also, we need to wash the fresh fruits and vegetables.
When making the gingerbread house, leave any perishable items in the refrigerator until you are ready to use them; that includes the cheese and fresh fruits and vegetables.

Have fun and be creative.

December 10, Human Rights Day Providing Nourishment is a Human Right

Human Rights Day presents an opportunity every year to celebrate human rights, highlight a specific issue, and advocate for the full enjoyment of all human rights by everyone everywhere.

"It is absolutely clear that we need to regain the universality of human rights, the indivisibility of human rights, and we need to find a new energy that motivates young people around the world." - Volker Türk, UN High Commissioner for Human Rights.

2022 Theme: 

Dignity, Freedom, and Justice for All

In the decades since the adoption of the Universal Declaration of Human Rights in 1948, human rights have become more recognized and more guaranteed across the globe. It has since served as the foundation for an expanding system of human rights protection that today also focuses on vulnerable groups such as persons with disabilities, indigenous peoples, and migrants.

However, the promise of the UDHR, of dignity and equality in rights, has been under a sustained assault in recent years. As the world faces new challenges and ongoing – pandemics, conflicts, exploding inequalities, morally bankrupt global financial system, racism, climate change – the values and rights enshrined in the UDHR provide guideposts for our collective actions that do not leave anyone behind.

The year-long campaign seeks to shift the needle of understanding and action toward greater knowledge of the universality of the UDHR and the activism associated with it.

Imagine - Human Rights

Universal Declaration of 

Human Rights, Article 25 

(1) Everyone has the right to a standard of living adequate for the health and well-being of himself and his family, including food, clothing, housing, medical care, and necessary social services, and the right to security in the event of unemployment, sickness, disability, widowhood, old age or other lack of livelihood in circumstances beyond his control. 

(2) Motherhood and childhood are entitled to special care and assistance. All children, born in or out of wedlock, shall enjoy the same social protection.