National School Lunch Week

"In the long view, no nation is healthier than its children, or more prosperous than its farmers." - President Harry Truman, on signing the 1946 National School Lunch Act. Through the Years The National School Lunch Program was created in 1946 when President Truman signed the National School Lunch Act into law. The National School Lunch Program is a federal nutrition assistance program. Through the years, the program has expanded to include the School Breakfast Program, Snack Program, Child and Adult Care Feeding Program, and the Summer Food Service Program. In 1962, Congress designated the week beginning on the second Sunday in October each year as "National School Lunch Week." The video below looks at the school lunch program from the late 1930s to the present day and includes President Obama signing the Healthy, Hunger-Free Kids Act. One can see from the photographs some of the changes in the foods provided. There is an increase in whole grains, fruits, vegetables, lean protein, and low-fat dairy. (Part of the video has clips from a film produced by the USDA in the mid-60s.) School Lunch Resources  Organizations, Associations, and Programs School Nutrition Association “Celebrate NSLW 2023 with the Theme: LEVEL UP WITH School Lunch” invites creative and fun new menu items while appealing to students in all grade levels. The School Nutrition Association is a national, nonprofit professional organization.  Mission. To advance good nutrition for all children. National Farm to School Month Farm to School is broadly defined as any program that connects schools (K-12) and local farms with the goal of serving healthy meals in school cafeterias, improving student nutrition, providing agriculture, health, nutrition education, and supporting local and regional farmers. Farm to School programs exist in all 50 states, but since Farm to School is a grassroots movement, programs are as diverse as the communities they serve. About the Farm to Preschool program at UEPI, Occidental College The National School Lunch Program (NSLP) is a federally assisted meal program operating in public and nonprofit private schools and residential childcare institutions. It provides nutritionally balanced, low-cost, or free lunches to children each school day. The program was established under the National School Lunch Act, signed by President Harry Truman in 1946. Kids Eat Right Kids Eat Right is your source for scientifically-based health and nutrition information you can trust to help your child grow healthy. As a parent or caretaker, you need reliable resources, and you can find them here, backed by the expertise of nutrition professionals. Team Nutrition. Campaign launched by USDA's Food and Nutrition Service (FNS) to encourage and teach children, parents, and caregivers to eat healthy and be physically active every day.  Choose MyPlate. The website features practical information and tips to help Americans build healthier diets. Elmo Doesn't Fear School Lunch Elmo joins White House, Chef Sam Kass in the White House kitchen to talk about the importance of healthy and delicious school meals.  We Can. The We Can! GO, SLOW, and WHOA Foods fact sheet (pdf) can be posted on the refrigerator or used when grocery shopping. The We Can! Parent Tips - Snack (pdf) 100 Calories or Less tip sheet can help consumers choose vegetables, whole grains, and fat-free or low-fat (1 percent) milk for healthier snacks. Healthy Children The American Academy of Pediatrics (AAP) and its member pediatricians dedicate their efforts and resources to the health, safety, and well-being of infants, children, adolescents, and young adults. Healthy Children - Nutrition; Food Allergies in Children Action for Healthy Kids: we believe there are ways to reduce and prevent childhood obesity and undernourishment. Learn how Action for Healthy Kids is working with schools, families, and communities to help our kids learn to be healthier and be ready to learn. National Dairy Council® (NDC), Child Nutrition Fuel Up To Play 60 sponsored by National Dairy Council and the National Football League, in collaboration with United States Department of Agriculture (USDA). Fuel Up to Play 60 is an in-school program that encourages the availability and consumption of nutrient-rich foods, along with at least 60 minutes of daily physical activity. Fruits and Veggies   Tom Vilsack, Secretary of Agriculture, stated: “National School Lunch Week reminds us how important it is that our children be healthy and active, that they do not go hungry, and that they have access to nutritious meals." 

October 10, National Angel Food Cake Day

Angel food cake first became known in the United States in the late 19th century. The name came from the airy lightness of the cake. Angel food cake is prepared using whipped egg whites and is usually baked in a tube pan.

Ingredients/Directions
Angel Food Cake, 1/12 of 9" cake, store-bought
1/4 cup each: Strawberries, Blueberries, Blackberries, and Raspberries

Top with berries

Resources and References

1. Food Network, Classic Angel Food Cake

2. Wikipedia: Angel food cake. This article is licensed under the GNU Free Documentation License

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

World Mental Health Day - The Relationship Between Nutrition and Depression

World Mental Health Day

This year’s World Mental Health Day comes at a time when our daily lives have changed considerably as a result of the COVID-19 pandemic. The past months have brought many challenges: for health-care workers, providing care in difficult circumstances, going to work fearful of bringing COVID-19 home with them; for students, adapting to taking classes from home, with little contact with teachers and friends, and anxious about their futures; for workers whose livelihoods are threatened; for the vast number of people caught in poverty or in fragile humanitarian settings with extremely limited protection from COVID-19; and for people with mental health conditions, many experiencing even greater social isolation than before. And this is to say nothing of managing the grief of losing a loved one, sometimes without being able to say goodbye.

The economic consequences of the pandemic are already being felt, as companies let staff go in an effort to save their businesses, or indeed shut down completely.

Given past experience of emergencies, it is expected that the need for mental health and psychosocial support will substantially increase in the coming months and years. 

Investment in mental health programs at the national and international levels, which have already suffered from years of chronic underfunding, is now more important than it has ever been.

This is why the goal of this year’s World Mental Health Day campaign is increased investment in mental health.

Prevention begins with a better understanding

Much can be done to help build mental resilience from an early age to help prevent mental distress and illness among adolescents and young adults and to manage and recover from mental illness. Prevention begins with being aware of and understanding the early warning signs and symptoms of mental illness. Parents and teachers can help build life skills of children and adolescents to help them cope with everyday challenges at home and at school. Psychosocial support can be provided in schools and other community settings and of course training for health workers to enable them to detect and manage mental health disorders can be put in place, improved or expanded.

Investment by governments and the involvement of the social, health, and education sectors in comprehensive, integrated, evidence-based programs for the mental health of young people is essential. This investment should be linked to programs to raise awareness among adolescents and young adults of ways to look after their mental health and to help peers, parents, and teachers know how to support their friends, children, and students. This is the focus of this year’s World Mental Health Day.

Eating Disorders

Eating disorders commonly emerge during adolescence and young adulthood. Most eating disorders affect females more commonly than males. Eating disorders such as anorexia nervosa, bulimia nervosa, and binge eating disorder are characterized by harmful eating behaviors such as restricting calories or binge eating. Anorexia and bulimia nervosa also include a preoccupation with food, body shape or weight, and behaviors such as excessive exercise or vomiting to compensate for calorie intake. People with anorexia nervosa have low body weight and a heightened fear of weight gain. People with binge eating disorder can experience feelings of distress, guilt, or self-disgust when binge eating. Eating disorders are detrimental to health and often co-exist with depression, anxiety, and/or substance misuse.

Understanding Nutrition, Depression and Mental Illnesses,   T. S. Sathyanarayana Rao, M. R. Asha,1 B. N. Ramesh,2 and K. S. Jagannatha Rao2 (To review the entire article, click the following link.)

Nutrition and food patterns play a key role in the onset, severity, and duration of depression. These may include poor appetite, binge eating, overeating, anorexia, skipping meals, and a desire for sweet foods. Nutritional neuroscience is an emerging discipline shedding light on the fact that nutritional factors are intertwined with human cognition, behavior, and emotions. 

The dietary intake pattern of the different populations throughout the world reflects they are often deficient in many nutrients, such as essential vitamins, minerals, and omega-3 fatty acids. Studies have indicated that daily supplements of vital nutrients are often effective in reducing patients' symptoms. Supplements containing amino acids have also been found to reduce symptoms, as they are converted to neurotransmitters, which in turn alleviate depression and other mental health problems. When we take a close look at the diet of depressed people, an interesting observation is that their nutrition is far from adequate. They make poor food choices and select foods that might actually contribute to depression.

The most common nutritional deficiencies seen in patients with mental disorders are omega-3–3 fatty acids, B vitamins, minerals, and amino acids that are precursors to neurotransmitters. Accumulating evidence from demographic studies indicates a link between high fish consumption and low incidence of mental disorders; this lower incidence rate is the direct result of omega-3–3 fatty acid intake. The majority of Asian diets are usually also lacking in fruits and vegetables, which further leads to mineral and vitamin deficiencies.

Carbohydrates have been found to affect mood and behavior. Eating a meal rich in carbohydrates activates the release of insulin in the body. Insulin helps let blood sugar into cells where it can be used for energy and the production of tryptophan to the brain. Consumption of diets low in carbohydrates tends to generate depression due to the lack of production of serotonin and tryptophan.

Protein intake affects brain functioning and mental health. Many of the neurotransmitters in the brain are made from amino acids. If there is a lack of amino acids, this can associate with low mood and aggression in patients. The excessive buildup of the amino acids phenylalanine may lead to brain damage and mental retardation this disease is called phenylketonuria.

As more resource is collected the relationship between nutrition and depression are unquestionably linked. Mood improvement has been associated with improved vitamin B2 and B6 status. Thiamine is linked to cognitive performance particularly in the older population. Clinical trials have indicated Vitamin B12 may delay the onset of signs of dementia.

A study observing patients with depression and low blood folate levels have identified a strong predisposing factor of poor outcome with antidepressant therapy. It is not clear yet whether poor nutrition, as a symptom of depression, causes folate deficiency or primary folate deficiency produces depression and its symptoms.

Another relationship between diet and depression involves old age. Related factors include unintentional weight loss; often linked to increased morbidity and premature death; a reduction in taste and smell, poor dentition, the use of medications that may depress the appetite.

Resources

1. World Mental Health Day, Theme: Mental Health is a Human Right. WHO

2. NIH, Transforming the understanding and treatment of mental illnesses.

3. If you believe you suffer from depression or mental illness, seek help. Mental Health America

Call the 24-hour, toll-free, confidential National Suicide Prevention Lifeline at 1-800-273-TALK (8255) or go to www.suicidepreventionlifeline.org

Columbus Day and a Look at Scurvy

On the evening of August 3, 1492, Columbus departed from Palos de la Frontera, Spain, with three ships: the Niña, Pinta, and Santa María. The land was sighted on October 12, 1492. Columbus called the island San Salvador (today, it is known as the Bahamas).

Scurvy was a major health problem onboard Christopher Columbus's ships. Fresh fruits and vegetables were not taken on these long voyages due to spoilage. This resulted in a high incidence of scurvy among the sailors. The relationship between scurvy and Vitamin C has not been discovered yet.

The typical foods brought on these long journeys consisted of water, vinegar, wine, olive oil, molasses, honey, cheese, rice, almonds, salted flour, sea biscuits, dry legumes, salted and barreled sardines, anchovies, dry salt cod and pickled or salted meats (beef and pork). Fresh livestock, including pigs and chickens, were part of the ship's provisions. Fish was readily available.

Foods were commonly salted and pickled as a method of preserving food. The crew was served two meals a day. Foods were mostly boiled and served in a large wooden bowl. The sailors ate with their fingers because they had no forks or spoons. There was a lack of proper sanitation. Hand washing before meals was not required.

There is a legend that during one of Christopher Columbus's voyages, some sailors had scurvy and wanted to be dropped off at one of the nearby islands and die there rather than dying on board. While the men were on the island, they ate some of the island's fresh fruits and vegetables and to their amazement, began to recover. When Columbus's ships passed by several months later, the captain saw the men were alive and healthy. The island was named Curacao, meaning Cure.

Foods Rich in Vitamin C

Pirates For Sail talks about
Scurvy Awareness and Prevention

Filmed at Piratz Tavern, Silver Spring, MD 

National Moldy Cheese Day - Should I throw the Cheese Away?

Mold on soft cheeses, such as cottage cheese, cream cheese, and ricotta cheese should be discarded.  The same is true for any kind of cheese that shreds, crumbles, or slices. With these cheeses, the mold can send filaments throughout the cheese. In addition, harmful bacteria, such as listeria, brucella, salmonella, and E. coli, can grow along with the mold.

Mold generally can't penetrate far into hard and semisoft cheeses, such as cheddar, Colby, Parmesan, and Swiss. So you can cut away the moldy part and eat the rest of the cheese. Cut off at least 1 inch (2.5 centimeters) around and below the moldy spot. Be sure to keep the knife out of the mold so it doesn't contaminate other parts of the cheese.

Not all molds pose a risk. In fact, some types of mold are used to make cheeses, such as Brie and Camembert. These molds are safe to eat.

If you're not sure what type of cheese you have or what to do if it grows mold, the safe course is to discard it.

Resource

If a piece of cheese has mold growing on it, should I throw the cheese away? Mayo Clinic Katherine Zeratsky, #RDN

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

National Salmon Day - Recipe, Nutrition Profile, and Health Benefits

Health Benefits of Salmon

1. Salmon is a fish high in omega-3 fats. Omega-3 fatty acids are a type of polyunsaturated fatty acid that may help lower cholesterol levels and support heart health.

2. Salmon is rich in high-quality protein. Your body requires protein to heal, protect bone health and prevent muscle loss, among other things. Salmon provides 22–25 grams of protein per 3.5-ounce serving.

3. Salmon is an excellent source of several B vitamins, which are needed for energy production, controlling inflammation and protecting heart and brain health.

4. 100 grams of salmon provide 11–18% of the RDI of potassium, which helps control blood pressure and prevent excess fluid retention.

5. A 100-gram serving of salmon provides 59–67% of the RDI of selenium, a mineral involved in protecting bone health, improving thyroid function and reducing the risk of cancer.

6. Astaxanthin is an antioxidant found in salmon that may benefit heart, brain, nervous system, and skin health.

7. Consuming salmon can help protect against heart disease by increasing levels of omega-3 fats, decreasing levels of omega-6 fats and lowering triglycerides.

8. Consuming salmon may help you control your weight by reducing appetite, boosting metabolic rate, increasing insulin sensitivity and decreasing belly fat.

9. Salmon and other fatty fish can help lower inflammation, which may reduce risk factors for several diseases and improve symptoms in people with inflammatory conditions.

10. Frequent salmon consumption may help reduce symptoms of anxiety and depression, protect fetal brain health in pregnancy and decrease the risk of age-related memory problems.

11. Salmon has a delicious flavor and can be prepared in many different ways. Canned salmon is a convenient and inexpensive option.

Resource
1. 11 Impressive Health Benefits of Salmon, Healthline, Franziska Spritzler, #RDN
2. 70 Salmon Recipes, delicious

National Pierogi Day - Potato Pierogis

Pierogi are filled dumplings of East European origin. They are made by wrapping pockets of unleavened dough around a savory or sweet filling and cooking them in boiling water. These dumplings are popular in many Eastern European cuisines.

Pierogi are often semi-circular but triangular and rectangular ones are also found. Typically may be stuffed with mashed potatoes, fried onions, cheese, cabbage, sauerkraut, meat, mushrooms, spinach, or other ingredients depending on the cook's preferences. Dessert versions of the dumpling can be stuffed with cheese or with a fresh fruit filling, such as cherry, strawberry, raspberry, blueberry, peach, plum, or apple.

Potato Pierogis
4 servings

Ingredients
2 teaspoons extra-virgin olive oil, divided
1/2 cup finely chopped onion
1 cup cold mashed potatoes
1/2 cup grated reduced-fat Cheddar cheese, (2 ounces)
24 wonton wrappers, (about 6 ounces)
2 cups thinly sliced onions
1/4 cup reduced-fat sour cream

Directions
1. Heat 1 teaspoon oil in a nonstick skillet over medium heat; add chopped onion and cook, stirring, until softened, about 3 minutes.
2. Transfer to a bowl and mix in mashed potatoes and cheese.
3. Lay a wonton wrapper on a cutting board. (Keep remaining wrappers covered.) Cut wrapper into a circle with a 3-inch round cookie cutter, preferably serrated.
4. Place about 2 teaspoons potato filling just to one side of the center of the circle.
5. Moisten the edges with water, using a pastry brush. Fold wrapper over filling and press edges together to seal.
6. Flute the edge with the tines of a fork. (Be careful not to pierce the wrapper.)
7. Set the pierogi on a baking sheet and continue filling pierogis until the filling is used up. (Keep prepared pierogis covered with a damp cloth as you work.)
8. Put a large pot of water on to boil. Heat remaining 1 teaspoon oil in a large nonstick skillet over medium-low heat; add sliced onions and cook, stirring often, until tender and lightly caramelized, 10 to 20 minutes. (Reduce heat and/or add a little water, if necessary, to prevent scorching.) Set aside and keep warm.
9. Drop in about half the pierogis in boiling water. Cook until wrappers are tender and pierogis float to the top, 3 to 4 minutes. Retrieve the pierogis with a slotted spoon and place them in a pan with onions. Repeat with the remaining pierogis.
10. Place the pierogis and onions over medium-low heat and shake the pan to coat the pierogis with onions; warm through. Serve immediately with reduced-fat sour cream.

Resources

1. Wikipedia, Pierogi

National Frappe Day

A frappé is a popular cold coffee beverage that typically consists of coffee, ice, and milk or cream, sweetened to taste. It's often blended or shaken to create a frothy and refreshing drink. Frappés can be customized with various flavors and toppings, such as whipped cream, chocolate syrup, or caramel drizzle.

The history of the frappé dates back to Greece, where it is known as the "Greek frappé." It was invented by Dimitris Vakondios, a Nescafe representative, in 1957. The story goes that he was demonstrating a new instant coffee product at the Thessaloniki International Fair but couldn't find hot water. So, he improvised by mixing the instant coffee with cold water and ice cubes in a shaker, creating a frothy, chilled coffee drink. This accidental invention became a sensation and is now a beloved coffee beverage in Greece and beyond.

In recent years, frappés have evolved, and there are many variations, including those made with different types of coffee, flavored syrups, and alternative milk options. They are particularly popular during the hot summer months and have gained popularity in various parts of the world, with each region adding its unique twist to the classic recipe.

Frappe Mocha 

Frappé refers to:
1. Frappé coffee, an iced coffee beverage made from instant coffee
2. A frozen fruit-flavored dessert made with shaved ice

Frappe Mocha
Yield: 2 servings

Ingredients

1 teaspoon instant coffee granules

1/4 cup boiling water

1 cup skim milk

4 teaspoons chocolate syrup

1/2 cup crushed ice

Directions

1. In a small bowl, dissolve coffee granules in water. Pour into an ice cube tray; freeze.
2. In a blender, combine the skim milk, chocolate syrup and coffee ice cubes.
3. Cover and process until smooth.
4. Add crushed ice; blend.
5. Pour into chilled glasses; serve immediately. 

 Nutritional Analysis

References and Resources
1. Wikipedia: Frappe

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, 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

October 6, National Noodle Day - Vegetarian Pad Thai

Noodles are a food made from doughs containing such foods as rice, wheat, potato, buckwheat, maize, legume, and nuts. There are various shapes, from long, thin ribbons, strips, curly waves, pipes, tubes, and strings. Noodles are usually cooked in a mixture of boiling water and/or oil. Depending upon the type, noodles may be dried or refrigerated before cooking.

Vegetarian Pad Thai, premade 
(stir-fried rice noodle)

Nutritional Analysis

Resources and References
1. The Nibble: Noodles
2. Wikipedia: Noodle
3. EatingWell, Healthy Noodle Recipes

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

National Diversity Day - Exploring Food Diversity

National Diversity Day is a day to celebrate and embrace who we are, despite our differences, no matter what race, religion, gender, sexual orientation, age, nationality, or disability. 

Today is a wonderful day to celebrate the many cultural foods making up the Cuisine from all over the World. The diversity can be seen as we travel across the globe. 

Foods from All Over the World

Healthy Choices
Table of Cuisines (from Menu Solutions)

Cuisine Healthier Choices Limit Delicatessen Selections Extra-lean corned beef, pastrami, or roast beef, beef brisket, and turkey breast are best; whole wheat or multi-grain bread; chicken or tuna salad; chopped herring; chef salad; fresh fruit plate with cottage cheese; dry bagel; borscht or broth soup; tossed salad, sliced tomatoes, beet salad, or carrot raisin salad. High-fat meats (regular corn beef, hot pastrami, beef bologna, hot dogs, knockwurst, liverwurst, and salami); potato salad; mayonnaise-based salads; combo sandwiches (Reuben); smoked fish (lox); creamy coleslaw; chopped liver; excess cream cheese and cheese spreads; sauerkraut (high in sodium). Pizza Parlor Selections You cannot go wrong by ordering extra toppings such as onions, peppers, mushrooms, tomato slices, broccoli, and spinach. Other possibilities include chicken, crab meat, or shrimp.   Fat starts with the basic cheese, so avoid extra cheese and in particular mozzarella. Other culprits include bacon, meatballs, pepperoni, sausage, and prosciutto, as well as anchovies. Sandwich Shop Selections Both 100% whole wheat and pita bread are great choices. Good sandwich fillers are grilled chicken breast, ham, roast beef, and turkey breast. Instruct the server not to add butter, margarine, or mayonnaise to the bread and substitute with ketchup, mustard, or horseradish. Good salad choices include chef, garden, or Greek salads, but remember to ask for low-calorie dressings on the side and to omit egg or cheese. Broth-type soups are good, such as barley, beef, chicken, lentil, split pea, and vegetable noodle. Avoid croissants, cheese, excess mayonnaise, egg, and creamy soups. Beware of "diet plates" with big burgers and scoops of cottage cheese, which have loads of saturated fat. Omit cheeseburgers, cheese sandwiches, or grilled cheese "melts" over chicken and seafood salads; and cold cuts. Combo sandwiches with meat and cheese and club sandwiches are best avoided due to the large portion size. Remember that salad combos such as tuna, chicken, and crab meat have lots of mayonnaise. Avoid creamy soups such as chowders or cream of "anything." Submarine Shop Selections Order the smaller size roll or pita bread. Turkey, smoked turkey, ham, and roast beef are acceptable. Ask the server to go light on the meats, omit the mayonnaise or oil, and generously load up on the shredded lettuce, onion, peppers, pickles, and sliced tomatoes. Choose salads as alternatives when available, such as chef or tossed salads with perhaps a scoop of tuna, chicken, or seafood served with Italian or pita bread.  Omit meats such as bologna, Italian cold cuts, salami (hard or Genoa), and sausages. Stay away from cheeses and steak and cheese. Other items to omit include antipasto salads, fried eggplant, and chicken cutlets. Chinese Selections Order plain steamed rice; boiled, steamed, or stir-fried vegetables (ask for little oil to be used); moderate fish and shellfish; non-fried tofu; skinless poultry and egg roll (insides only). Anything fried (rice or crispy noodles), or with sweet and sour sauce; egg dishes or soups; salty soups; avoid duck and limit beef, pork, and pickled foods; excess soy sauce; ask chef to leave out MSG and cut down the use of commonly used corn starch, sugar, and salt. Indian Selections Order chutney (except mango); curry sauce (yogurt-based); fish (omit butter basting); yogurt with shredded vegetables; basmati rice. Biryani (vegetable dish); chapatti or papadum bread; tandoori chicken; lentil or mulligatawny soups Creamy or high-salt soups; clarified butter (ghee); deep-fried meats; poori or paratha bread; fried samosa or pakora; ask to prepare dishes without excess salt and to omit coconut milk, if possible; omit garnishes with nuts or dried fruit. Italian Selections Order antipasto (no oil or excess meats); crusty bread (no oil or butter); broiled or grilled fish, seafood, chicken, and meats; garlic; plain or vegetable pasta; fresh unsalted mozzarella cheese; steamed leafy vegetables (kale and broccoli); salads; fresh tomatoes; zucchini; ices. Garlic bread; stuffed pasta (ravioli and lasagna); fried eggplant; meatballs or sausage; sauces with butter, cream, oil, and wine base; pesto sauce; cheese-filled or parmesan style dishes; spumoni or tortoni ice cream. Beware of risotto rice; polenta; and high-fat, high-sodium prosciutto ham and pancetta; veal cutlets, and Caesar salads. Japanese Selections Order rice; steamed fish; sushi; sashimi; miso soup; raw vegetables; tofu; sukiyaki (stir-fried); yakimono (broiled fish). Tempura and other deep-fried food; excess peanut and teriyaki sauce; pickled foods; excess salt and sugar in sauces; excess salt in soy marinades and sauces. Mediterranean (Middle East) Selections Order couscous, bulgar, and pita bread; legumes such as chickpeas, fava beans, and lentils; hummus; grape leaves; yogurt. Phyllo dough dishes for sweet desserts such as baklava; feta and kasseri cheese; excess anchovies and olives; high sodium foods; feta, olives, and sausage; appetizers in general, except salads; excess fat from butter, olive oil, omelets, and tahini. Mexican Selections Order soft-shell tacos; burritos; fajitas; salsa; chicken enchilada; black beans or Mexican rice; grilled fish or chicken; salads without chips or shells; moderate corn or flour tortilla, using minimal oil; ceviche (marinated fish); gazpacho; chile con carne soup, with no cheese. Acceptable items include shredded lettuce; spicy meats; diced tomatoes; salsa verde; picante or tomato sauce; use Mexican salads as appetizers, with salsa as the dressing. Chips, nachos; super nachos; chili con queso; fried taco or tortilla shells; guacamole; sour cream; cheese; refried beans; beef and pork dishes; olives; items such as chilies rellenos, chimichangas, chorizo (sausage), and flautas. Thai Selections Order steamed rice; broth-based soups (tom yum koang and pok taek); non-fried proteins, such as chicken, seafood, and tofu; vegetables; satay or steamed mussels; salads with light dressings, made with Thai spices. Excess sodium; soy sauce and sugar; MSG; coconut milk, coconut oil; cream dishes, high milk, and sodium soups; many fried appetizers; curry or curry sauce; fried eggplant; cashew and peanut toppings. Resources 1. National Diversity Day

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