Dragon Fruit – From Farm to Table

What is Dragon Fruit?

Dragon fruit, also known as Pitahaya refers to the fruit of the genus Hylocereus cactus. The dragon fruit is cultivated in Southeast Asia, Florida, the Caribbean, Australia, and throughout tropical and subtropical regions of the world.

Dragon fruit comes in four varieties:
* Pink-skinned with white flesh and tiny black seeds
* Pink-skinned with red flesh and tiny black seeds
* Pink-skinned with purple/pink flesh and tiny black seeds
* Yellow-skinned with white flesh and tiny black seeds

The red and purple colors of Hylocereus fruits are due to betacyanins, a family of pigments that includes betanin, the same substance that gives beets, Swiss chard, and amaranth their red color.

The Dragon fruit's texture is similar to kiwifruit because of its black, crunchy seeds. Dragon fruit is used to flavor and color juices and alcoholic beverages. The flowers can be eaten or steeped as tea.

Nutrient Profile

Dragon fruit is loaded with fiber making it a good choice when managing your weight (fiber fills you up) as well as aiding in digestion as it promotes a healthy gut. One of the few fruits that contain iron, dragon fruit can help to raise iron levels—and when in combination with vitamin C, it increases the absorption rate of iron. 

The fruit contains several antioxidants (betalains, hydroxycinnamates, and flavonoids). The seed oil contains fatty acids, linoleic acid, and linolenic acid.

How to Select, Prepare and Serve Dragon Fruit

Dragon fruit is usually eaten raw, whether served cut up, blended, or frozen. You can choose to grill it on skewers along with other fruits.

1. Select a ripe fruit with bright red, evenly colored skin that gives slightly when squeezed.
2. Place the dragon fruit on a cutting board or another clean surface.
3. Use a sharp knife and cut down the middle. The fruit it then separated into two sections.
4. Removing the flesh. The skin is not edible. Run a spoon around the circumference of each section to separate the flesh from the skin. Using a spoon, lift the flesh out of the skin and place it on the cutting board.
5. Reserve the skin for serving (optional)
6. Check the flesh for any residual pink skin. If there is any skin, cut it off.
7. The dragon fruit is ready to be sliced, diced, or eaten right out of the fruit.

Storage

Ripe dragon fruit can sit on the counter for a few days. To store longer place the fruit in a sealed plastic bag and store it in the refrigerator.

Don't cut the dragon fruit until ready to eat it. Once cut, it needs to be refrigerated in a tightly sealed container. It can stay fresh for a day, possibly a little longer, depending on how ripe it is. Once the flesh begins to turn brown and get mushy, it's time to throw it out.

For the Home Growers
The Green Thumb Planet has prepared an easy to follow description on How to Grow Dragon Fruit Indoors

The dragon fruit flowers bloom only at night and for a few hours. The plants can flower between three to six times in a year depending on growing conditions. About 30 to 50 days after flowering, the dragon fruit will sit on the cactus and can sometimes have 5 to 6 cycles of harvests per year. Hylocereus has adjusted to living in a dry tropical climate with a moderate amount of rain.

Dragon Fruit Recipes

Dragon Fruit Salad

Servings: 4 servings

Ingredients

1 cup Fresh pineapple cubed

1 cup Fresh orange cubed

½ cup Fresh mango cubed

½ cup Blueberries

½ cup Dragon Fruit cubed (use 2 dragon fruits and reserve skin for serving)

½ cup Kiwi sliced

½ cup Raspberry vinaigrette dressing

1 Tbsp Lime juice

1 Star Fruit sliced, for garnish

Directions
1. When preparing the dragon fruit reserve the skin for serving.

2. Cut up pineapple, orange, mango, dragon fruit, and kiwi. Place in a bowl. Add blueberries.

3. Add raspberry vinaigrette dressings.

4. Mix gently, adding fresh lime juice.
5. Place the fruit mixture in the dragon fruit skin.

6. Adding slices of star fruit as a garnish.

Exotic Skewer

 Cut up your favorite fruits and place them on a skewer. Eat fresh or grill.

Directions

1. Cut the fruit into desired shapes.

2. Thread the fruit through the skewers alternating the fruit.
3.  Grilling: Double skewer so the fruit does not fall off. Place on a lightly oiled grill to prevent sticking and cook for 2 minutes or refrigerate until thoroughly chilled. Serve hot or cold.

References.
1. What Is Dragon Fruit? Spruce Eats

2. What Is Dragon Fruit And Does It Have Health Benefits? by Franziska Spritzler, RDN, CDE, Healthline 

3. Pitaya, Wikipedia 

4. How to Grow Dragon Fruit Indoors,  The Green Thumb Planet 

National Chocolate Day Chocolate and Your Health

Chocolate and Your Health

Chocolate is believed to protect the cardiovascular system. The health benefits of chocolate may come from the antioxidant flavonoids. Chocolate comes from the cacao plant, which is rich in flavanols, a type of flavonoid phytochemical. (Other foods rich in flavanols include tea, cranberries, and red wine.)

Flavonoids help protect plants from environmental toxins and help repair damage. When we eat foods rich in flavonoids, it appears that we also benefit from this "antioxidant" power. The more nonfat cocoa solids a chocolate product contains, the more antioxidants it tends to contribute.

The fat in chocolate comes from cocoa butter and is made up of oleic acid (a heart-healthy monounsaturated fat), stearic, and palmitic acids. Stearic and palmitic acids are saturated fats. Saturated fats are linked to increases in LDL cholesterol and the risk of heart disease. Research shows stearic acid appears to have a neutral effect on cholesterol. Although palmitic acid does affect cholesterol levels, it only makes up one-third of the fat calories in chocolate. This does not mean you can eat all the dark chocolate you’d like.

Be careful about the type of dark chocolate you choose. Chewy caramel and nut covered dark chocolate is not a heart-healthy food option. Check extra ingredients that can add lots of extra fat and calories. If the chocolate contains fat ingredients other than cocoa butter, it might have more harmful saturated fats and trans fats, rather than stearic acid.

There is currently no established serving size of chocolate to help you reap the cardiovascular benefits. You can enjoy a moderate portion of chocolate, about 1 ounce, a few times per week.

More research is needed, but recent studies suggest the following possible health benefits of dark chocolate and cocoa.
1. Reduce the Risk of Heart Attack.
2. Decrease Blood Pressure and Increase Insulin Sensitivity
3. Improve Arterial Blood Flow
4. Help People with Chronic Fatigue Syndrome

The health benefits of chocolate may vanish if you are adding calories above and beyond your regular intake. This could mean you're adding more pounds along with the flavonoids.

Decoding Chocolates: Dark, Milk, or White. Discover the health benefits of dark chocolate's flavonoids, savor the creamy delight of milk chocolate, and find the sweet balance in white chocolate. Indulge mindfully for a heartwarming treat! #Chocolate Which Chocolate Is Best for Your Heart? 

References

1. Cleveland Clinic, Heart Health Benefits of Chocolate
2. WebMD, Health by Chocolate

History of Fruitcake

The history of fruitcake is a rich and layered tale that spans centuries and cultures. This enduring dessert has evolved over time, becoming a symbol of celebration and tradition.

Ancient Roots: Fruitcakes can trace their origins back to ancient Rome. The Romans created a mixture of barley mash, pomegranate seeds, nuts, and raisins, which served as a portable and durable food source for long journeys and military campaigns.

Middle Ages: As trade routes expanded during the Middle Ages, ingredients like sugar and candied fruits became more accessible. Fruitcakes began to take on a sweeter and more decadent form, especially in European cultures where the use of spices and preserved fruits was popular.

Colonial America: Fruitcake recipes made their way to the American colonies with early European settlers. The availability of locally grown fruits and nuts allowed for regional variations, and fruitcakes became associated with holidays and special occasions.

Victorian Era: During the 19th century, especially in Victorian England, fruitcakes gained popularity as a Christmas delicacy. The Victorians were known for their elaborate and ornate confections, and fruitcakes were often made well in advance, allowing the flavors to meld and mature.

20th Century Traditions: In the early 20th century, mass production and the availability of commercial candied fruits made fruitcakes more accessible to the general population. They became a traditional gift during the holiday season, symbolizing warmth, generosity, and good wishes.

The Great Fruitcake Controversy: Despite its popularity, fruitcake has gained a somewhat humorous and polarized reputation. Jokes about re-gifting fruitcakes and their indestructibility have become ingrained in pop culture. Yet, many still cherish the dense, moist, and fruit-laden cake as a nostalgic and beloved treat.

Modern Variations: Today, fruitcake recipes continue to evolve, with bakers experimenting with different fruits, nuts, and spirits. Some choose to soak the fruits in alcohol, such as brandy or rum, to enhance the flavor and contribute to the cake's longevity.

Cultural Significance: Fruitcakes are associated with various holidays and celebrations around the world. In the United Kingdom, they are often enjoyed during Christmas, while in the United States, they are part of the culinary landscape during the winter holidays.

Despite the jokes and controversies, the fruitcake endures as a symbol of tradition, celebration, and the joy of sharing a sweet, dense confection with loved ones. Its long and varied history reflects the diverse cultural influences that have shaped this enduring dessert over the centuries.

Everyone Loves This Fruitcake

Fruitcakes are often the subject of jokes, but not this one. This version is made with a generous serving of dried fruit and candied orange peel in a light batter. No more bad rap, just a slice of holiday joy! #Fruitcake National #Fruitcake Day 

December 29, 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

Happy Kwanzaa

"Kwanzaa was created to introduce and reinforce seven basic values of African culture which contribute to building and reinforcing family, community, and culture among African American people as well as Africans throughout the world African community. These values are called the Nguzo Saba, which in Swahili means the Seven Principles. The Nguzo Saba stands at the heart of the origin and meaning of Kwanzaa, for it is these values which are not only the building blocks for the community but also serve to reinforce and enhance them."   - Dr. Maulana Karenga (Founder and Creator)

Kwanzaa is a week-long celebration observed from December 26 to January 1 each year.

 

Seven Basic Principles of Kwanzaa.
The colors of the Kwanzaa flag are black, red, and green; black for the people; red for their struggle, and green for the future and hope that comes from their struggle. It is based on the colors given by the Hon. Marcus Garvey a national color for African people throughout the world.
 

             

Kwanzaa has seven basic symbols. Each represents values and concepts reflective of African culture and contributes to community building and reinforcement. The following are the basic symbols:

Mazao (The Crops) These are symbolic of African harvest celebrations and of the rewards of productive and collective labor. 

Mkeka (The Mat) This is symbolic of traditions and history and, therefore, the foundation on which we build. 

Kinara (The Candle Holder) This is symbolic of our roots, our parent people -- continental Africans.

Muhindi (The Corn) This is symbolic of our children and our future, which they embody.

Mishumaa Saba (The Seven Candles) These are symbolic of the Nguzo Saba, the Seven Principles, the matrix and minimum set of values which African people are urged to live by to rescue and reconstruct their lives in their own image and according to their own needs.

Kikombe cha Umoja (The Unity Cup) This is symbolic of the foundational principle and practice of unity, which makes everything possible.

Zawadi (The Gifts) These are symbolic of the labor and love of parents and the commitments made and kept by the children. 

The following videos share the history and traditions of Kwanzaa. The first video was created by Sesame Street and the story of Kwanzaa is told through a young boy; the second video is a Happy Kwanzaa song by Teddy Pendergrass; and the third video is a trailer from "The Black Candle", narrated by Maya Angelou.

Sesame Street: Kwanzaa

 

Kwanzaa, a Celebration. 

"The Black Candle" trailer, 

narrated by Maya Angelou.

Wishing the lights of Kwanzaa
brings happiness, warmth, and prosperity.

Resources
 Wikipedia: Kwanzaa 
 5 Things You May Not Know About Kwanzaa, History 

When you learn something from people or from a culture,
you accept it as a gift, and it is your lifelong commitment
to preserve it and build on it. 
- Yo-Yo Ma

Twas the Day After Christmas, a Dietitian's Version

Twas the Day after Christmas
by Sandra Frank, Ed.D, RD, FAND

Twas the day after Christmas, and all through the house

Nothing would fit me, not even a blouse.

The cookies I'd eaten, the eggnog I'd taste

The holiday parties had gone to my waist.

I'd remember the wonderful meals I'd prepared;

The gravies and sauces and beef nicely rare,

The wine and the pastries, the bread and the cheese

And the way I'd never said, "No thank you, please."

A Happy and Healthy New Year to you.
Remember to eat right and exercise too.

Santa's List of Healthy Resources for Children and Families

Santa's List of Healthy Resources  for Children and Families
President's Council on Fitness, Sports & Nutrition (PCFSN). PCFSN engages, educates, and empowers all Americans to adopt a healthy lifestyle that includes regular physical activity and good nutrition. Since 1956, the Council has created and promoted programs and initiatives that motivate people of all ages, backgrounds, and abilities to be active and eat healthy.
	Choose MyPlate.  The website features practical information and tips to help Americans build healthier diets.
	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.
	Academy of Nutrition and Dietetics is your source for trustworthy, science-based food and nutrition information. The world's largest organization of food and nutrition professionals, AND is committed to improving the nation's health and advancing the profession of dietetics through research, education, and advocacy.
	When you donate to Feeding America, you are doing more than helping provide meals. You are sending hope and joy to hard-working families struggling with the difficult decision of whether to pay the bills or pay for groceries.
	Action for Healthy Kids believes there are ways to reduce and prevent childhood obesity and undernourishment. Learn how Action for Healthy Kids works with schools, families, and communities to help our kids learn to be healthier and ready to learn.
	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
	Team Nutrition: Eat Smart. Play Hard.™ Materials. A 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. Eat Smart. Play Hard.™ is about making America's children healthier. It's about practical suggestions that will help you motivate children and their caregivers to eat healthy and be active. Eat Smart. Play Hard.™ Campaign messages and materials are fun for children and informative for caregivers. Building Blocks for Fun and Healthy Meals; Fact Sheets For Healthier School Meals
	We Can. The We Can! GO, SLOW, and WHOA Foods fact sheets (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.
	Fruits and Veggies More Matters
	National Dairy Council® (NDC);  Child Nutrition; Fuel Up sponsored by National Dairy Council and the National Football League, in collaboration with the United States Department of Agriculture (USDA). Fuel Up 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.
	The National School Lunch Program (NSLP) is a federally-assisted meal program in public and nonprofit private schools and residential childcare institutions. It provides children nutritionally balanced, low-cost, or free lunches each school day. The program was established under the National School Lunch Act, signed by President Harry Truman in 1946.
	The School Breakfast Program (SBP) provides cash assistance to States to operate nonprofit breakfast programs in schools and residential childcare institutions. The program is administered at the Federal level by FNS. State education agencies administer the SBP at the State level, and local school food authorities operate it in schools.

December 23, National Pfeffernüsse Day, a Traditional Christmas Cookie (modified)

Pfeffernüsse is a fluffy cookie with ground nuts and spices, popular as a Christmas treat in Germany, Denmark, and The Netherlands.

German Spice Cookies (Pfeffernüsse)

modified from Saveur

Yields: 3-1/2 dozen

Ingredients

1/2 cup honey

1/3 cup unsulfured molasses

2 tbsp. unsalted butter

2 large eggs, at room temperature

2 cups whole wheat pastry flour

1/4 cup candied lemon peel, finely chopped

1/3 cup almonds, finely ground

3/4 tsp. freshly ground cinnamon

3/4 tsp. freshly ground black pepper (optional)

3/4 tsp. freshly ground cloves

3/4 tsp. freshly ground cardamom

1/2 tsp. baking powder

2 tbsp. vegetable oil

1 cup confectioners' sugar, sifted

1 tbsp. light rum

Directions

1. Put honey, molasses, and butter into a small pot and cook over medium-low heat, stirring constantly, until hot, about 2 minutes. Remove from heat and let cool. Add eggs and whisk to combine.
2. Combine flour, half the lemon peel, almonds, cinnamon, pepper, cloves, cardamom, and baking powder into a large bowl. Add honey mixture and beat with a wooden spoon until mixed. Form into a dough. Cover the surface of the dough with plastic wrap and refrigerate for 8 hours.
3. Preheat oven to 350°F.
4. Line 2 baking sheets with parchment paper and set aside.
5. Lightly oil your hands with some of the oil. Form dough into 42 balls, each about 3/4" wide (the dough will be very sticky, so keep your hands lightly oiled while working).
6. Divide dough balls between baking sheets, keeping them spaced 1" apart. Bake until slightly cracked on top and firm to the touch, about 15 minutes.
7. Transfer cookies to a wire rack and let cool slightly.
8. whisk together confectioners' sugar, rum, and 5 tsp. Hot water to make a smooth glaze. While the cookies are still warm, use a pastry brush to coat each one with a layer of glaze.
9. Set cookies aside to let them cool completely. Eat right away or store in an airtight container, layered between sheets of waxed paper, for up to one week.

Nutritional Information

Ensure accurate nutritional analysis for your recipes utilizing an extensive research database and over 40 years of 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: Dietitians-Online.com; Sandra Frank, Ed.D, RDN, FAND at recipenews@gmail.com 

Whole Grain Date Nut Bread

Whole Grain Date Walnut Bread

Serves 12

Ingredients
1 cup chopped dates
1 cup boiling water
1 egg
3 tablespoons canola oil
1/2 cup granulated sugar
1 teaspoon vanilla
1 1/2 cups whole wheat pastry flour
1/2 cup oat flour
2 tablespoons ground flax
2 teaspoons baking powder
½ teaspoon baking soda
1/4 teaspoon salt
1/2 teaspoon cinnamon
1 cup chopped walnuts or your favorite chopped nuts

Directions
1. Heat the oven to 350 degrees.
2. Combine the dates and boiling water in a small bowl and let stand for 20 minutes.
3. In a medium bowl, briskly whisk the egg, oil, sugar, and vanilla together.
4. Combine the flour, flax, baking powder, soda, salt, and cinnamon in a large bowl.
5. Mix the dates with their liquid and egg mixture. Fold in the walnuts.
6. Pour mixture into a lightly oiled 9 x 5-inch loaf pan and bake for 50-55 minutes until a toothpick inserted in the center comes clean. Let cool thoroughly before slicing.

Nutritional Information

Ensure accurate nutritional analysis for your recipes utilizing an extensive research database and over 25 years of experience. A valuable 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, LN at recipenews@gmail.com 

National Sangria Day - Winter Sangria

Winter Sangria

Yield: 10 servings (serving size: about 2/3 cup)

Ingredients

1 cup fresh satsuma orange juice (about 4 satsumas)
1 cup satsuma orange sections (about 2 satsumas)
1/3 cup Triple Sec (orange-flavored liqueur)
1/4 cup sugar 2 whole cloves
1 cinnamon stick
1 lemon, cut into 8 wedges
1 lime, cut into 8 wedges

1 (750-milliliter) bottle fruity red wine

Directions

1. Combine all ingredients in a pitcher, stirring until sugar dissolves.
2. Cover and refrigerate 4 hours or overnight.


Nutritional Information  

Calories 137 

Fat 0.1g 

Protein 0.3g 

Carbohydrate 17g 

Fiber 0.8g 

Cholesterol 0.0mg 

Iron 0.4mg 

Sodium 4mg 

Calcium 20mg

Beet Brilliance: Celebrate Root Vegetables

The beet is a root vegetable. The most well-known is the beetroot or garden beet. The roots are most commonly deep red-purple in color but come in various shades, including golden yellow and red-and-white stripes.

Beets are a good source of fiber, potassium, and folate. Researchers believe the red pigment (called betacyanin) in beets may protect against the development of cancerous cells and might play a role in reducing the inflammation associated with heart disease.

Beet Brilliance

Nutrition Information

All About Beets

\

How to Roast Beets

Beets, Pineapple, Onions

and Goat Cheese Salad

Serves: 1

Ingredients. 

1/2c Beets, cooked, diced
1/3c Pineapple, crushed and drained
1/4c Onions, diced
1/2 oz Goat Cheese

Garnish with Basil and Chives

Directions. Use a cookie cutter at least 2 inches high. Layer each food and pack it down with your fingers before adding the next ingredient. Garnish with Basil and Chives.

Nutrition Information

Ensure accurate nutritional analysis for your recipes utilizing an extensive research database and over 30 years of experience. An excellent 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: Dietitians-Online.com; Sandra Frank, Ed.D, RDN, LN at recipenews@gmail.com

Chronicle Carrots. Unveiling the Allure, Nutrition, and Culinary Adventures of Nature's Orange Gems

Carrots
The carrot is a root vegetable, usually orange in color, though purple, red, white, and yellow varieties are available. It has a crisp texture when fresh. Carrots add sweetness and color to stews, soups, stir-fries, slaws, and cakes, plus an excellent source of Vitamin A and a good source of 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.

Green Giant - Create your own veggie house http://bit.ly/2QpCrnz

Recipe: Carrot Ginger Bisque

Yield: 6 servings
Serving Size: about 1 cup

Ingredients
2 cups Vegetable Broth, low-sodium
1.5 cup 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. I used a low-sodium vegetable broth to lower the sodium content of the Cashew Carrot Ginger Bisque. I garnished the recipe with white beans, diced carrots, and dried cranberries to increase the fiber content.

Nutrition Information

Growing Carrots: Red, Yellow, Purple & Orange

Growing carrots can be a rewarding experience, and with the proper care, you can enjoy a bountiful harvest of fresh, homegrown carrots. Here's a step-by-step guide on how to grow carrots:

1. Choose the Right Variety: Select a carrot variety suited to your growing conditions. Some are ideal for containers, while others thrive in traditional garden beds.

2. Select a Suitable Location: Carrots prefer well-drained soil with loose, sandy loam. Ensure the chosen spot receives full sunlight for at least six hours daily.

3. Prepare the Soil: Remove rocks and debris from the soil, and then loosen it to a depth of 12 inches. Carrots need loose soil to grow straight and develop properly.

4. Sow the Seeds: Plant carrot seeds directly in the soil, as they don't transplant well. Sow the seeds about 1/4 to 1/2 inch deep and space them according to the recommended distance on the seed packet.

5. Watering: Keep the soil consistently moist during the germination period. Once the plants are established, provide a deep watering once a week, ensuring the soil remains evenly moist.

6. Thinning: When the seedlings reach a few inches tall, thin them to ensure proper spacing. Crowded carrots can result in stunted growth. Leave about 2 inches between each plant.

7. Mulching: Apply a layer of mulch to conserve moisture, suppress weeds, and regulate soil temperature. This is especially beneficial in warmer climates.

8. Fertilizing: Carrots are light feeders, but a balanced fertilizer or a layer of well-rotted compost at planting time can provide essential nutrients.

9. Pest Control: Watch for pests like carrot rust flies and use row covers to protect your plants. Companion planting with aromatic herbs like basil and rosemary can also help deter pests.

10. Harvesting: Carrots are typically ready for harvest 60 to 80 days after planting, depending on the variety. Harvest when they reach the desired size, usually between 1/2 to 1 inch in diameter.

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

12. Storage: Remove the tops and store carrots in a cool, humid environment after harvesting. Store in a plastic bag in the refrigerator for up to two weeks.

Following these steps, you can cultivate a successful crop of fresh, flavorful carrots in your garden. Happy growing!

Recipes and Serving Ideas.

Roasted Carrot Sticks.
Toss carrot sticks with a touch of olive oil, sprinkle with your favorite herbs (like thyme or rosemary), and roast until they're tender. A simple and tasty snack or side dish.


Carrot Ginger Soup.
Simmer chopped carrots with ginger, onions, and vegetable broth until soft. Blend until smooth for a velvety soup. Season with herbs like coriander or cumin for extra flavor.


Steamed Carrot Medley.
Steam a mix of colorful carrots and toss them with a light vinaigrette made with olive oil, lemon juice, and a pinch of salt substitute.


Carrot and Raisin Salad.
Combine shredded carrots with raisins, chopped apples, and a light dressing made from apple cider vinegar, a touch of honey, and a sprinkle of black pepper.


Grilled Carrot Skewers.
Thread carrot chunks onto skewers, brush with a bit of olive oil, and grill until they have a beautiful char. Sprinkle with fresh herbs like parsley before serving.


Carrot and Cucumber Slaw.
Create a refreshing slaw by combining julienned carrots and cucumbers. Toss with a dressing made of Greek yogurt, Dijon mustard, and a hint of lemon juice.


Baked Carrot Fries.
Slice carrots into thin strips, toss with a small amount of olive oil and bake until crispy. Season with herbs like paprika or garlic powder for added flavor.


Carrot and Lentil Stew.
Cook carrots, lentils, onions, and garlic in a low-sodium vegetable broth until tender. Season with herbs and spices like turmeric, cumin, and coriander for a warming and nutritious stew.


Remember to adjust seasoning according to your taste preferences and dietary needs. Enjoy these delicious and health-conscious carrot recipes!

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

Conclusion.
Let carrots' vibrant colors and nutritional richness inspire your culinary adventures. Whether enjoyed in classic preparations or paired with sweet raisins and other complementary selections, carrots are a versatile and delightful addition to your meals. Elevate your plate, celebrate the harvest, and savor the wholesome goodness of this humble yet extraordinary vegetable.

Resources
1. Fruits & Veggies More Matters: Carrots
2. Great Britain Carrots: Carrots
3. WebMD: Carrots: Nutrition, Benefits, Risks, & Preparation

Ensure accurate nutritional analysis for your recipes utilizing an extensive research database and over 35 years of experience. An excellent 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: Dietitians-Online.com; Sandra Frank, Ed.D, RDN, FAND  at recipenews@gmail.com 

 

December 17, Maple Syrup Day Nutrition and Serving Suggestions

Maple syrup is a syrup usually made from the sap of a variety of maple trees. The Canadian province of Quebec is the largest producer. Vermont is the largest producer in the United States.

Sweet Taps: The Maple Syrup Story

Regulations
· Maple syrup is graded according to scales based on its density and translucency. Sucrose is the most prevalent sugar in maple syrup.
· Canada, syrups must be at least 66 percent sugar and be made exclusively from maple sap to qualify as maple syrup.
· In the United States, the syrup must be made almost entirely from maple sap to be labeled as "maple".
· "Maple-flavored" syrups include maple syrup but may contain additional ingredients.
· "Pancake syrup", "waffle syrup", "table syrup", and similarly named syrups are substitutes which are less expensive than maple syrup

Uses
Maple syrup is often added to pancakes, waffles, French toast, fruit, ice cream, and hot cereal. It is used as a sweetener or flavoring agent in baking and in granola, applesauce, baked beans, candied sweet potatoes, winter squash, cakes, pies, and bread. Culinary professionals praise its unique flavor.

Nutrition
Maple syrup has a significant amount of manganese (13 grams = 22% DV) and contains potassium and calcium.

How It's Made - Maple Syrup


Reference: Wikipedia. Maple Syrup