Oats: The Versatile Grain

Introduction

Oats, a humble grain, have long been a staple in many diets around the world. Renowned for their health benefits and versatility, oats come in various forms, each with its unique texture, cooking time, and culinary uses.

Different Types of Oats and Serving Suggestions

Whole Oat Groats: These are the most unprocessed form of oats, resembling rice grains. They have a hard, chewy texture and require the longest cooking time. Use in salads or as a rice alternative.

Steel Cut/Irish Oats: These look like chopped-up grains, a bit like coarse breadcrumbs. They have a chewy, dense texture and provide a more rustic eating experience. Ideal for a hearty breakfast porridge.

Scottish Oats: They are more like a coarse meal, with a creamy and smooth texture when cooked. Perfect for a traditional, creamy oatmeal.

Rolled/Old-Fashioned Oats: These are flat and flaky, having been steamed and rolled. They're soft and cook quicker than steel-cut oats but retain a distinct texture. Versatile for baking, making granola, or as a breakfast cereal.

Quick Oats: These resemble rolled oats but are cut finer and rolled thinner, cooking even faster and offering a softer texture. Quick and convenient for a fast breakfast or for thickening soups and stews.

Instant Oats: The most processed, these oats are pre-cooked and dried, appearing as thin, soft flakes that cook in minutes. Best for an instant breakfast or as a quick thickener.

Oat Bran: This looks like fine, pale brown crumbs and is the outer husk of the oat grain, high in dietary fiber. This can be added to smoothies or yogurt or used in baking for added fiber.

Oat Flour: A fine, powdery flour that can be used in baking, offering a mild, slightly sweet flavor. Great for gluten-free baking, pancakes, and as a healthy flour substitute.

Benefits of Oats

Oats are highly regarded for their nutritional value and health benefits, making them a favored choice in many diets. Here are some of the key health benefits of oats:

1. Heart Health: Oats are known for their ability to lower cholesterol levels, particularly LDL (bad) cholesterol, without affecting HDL (good) cholesterol.

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3. Blood Sugar Control: Oats have been shown to help regulate blood sugar levels, making them particularly beneficial for individuals with type 2 diabetes.

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5. Weight Management: The soluble fiber in oats can help in weight management. It increases the feeling of fullness, reduces hunger, and thereby may help in reducing overall calorie intake.

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7. Digestive Health: Oats are high in soluble and insoluble fiber, which is beneficial for digestive health. This fiber helps regulate bowel movements and is known to prevent constipation.

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9. Gluten-Free: While oats are naturally gluten-free, they are sometimes processed in facilities that handle gluten-containing grains. Pure, uncontaminated oats are a safe and nutritious option for those on a gluten-free diet.

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11. Nutrition


Oats are a nutritional powerhouse. They are high in soluble fiber and a good source of essential vitamins and minerals. Their low glycemic index makes them beneficial for weight management and for those with diabetes.

Conclusion

Oats are not just a breakfast staple; their various forms lend themselves to a multitude of culinary uses. From a morning porridge to a baking ingredient, oats offer both health benefits and delicious possibilities, making them a valuable addition to any diet.

Resources and References
1. Different Types of Oats: Health Facts, Cooking Tips, and Recipes. Written by Lexi Cole, RD, CCMS. To Taste

2. Wikipedia: Oatmeal

 

Menu, Recipe, and 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

Squeeze the Rainbow

Squeeze the Rainbow:
The Journey of Fresh-Squeezed Juice
from Nature to Juice. 

A glass of fresh-squeezed juice is a great way to meet your fruit and vegetable needs. There are numerous combinations to create a variety of flavors that are packed with a lot of vitamins and minerals.

Review of Juicers 2024

Juicer Recipes

Note that not all juicers produce the same amount of liquid. Consider buying extra ingredients if your juicer produces a low output. To avoid pesticides and other chemicals, use organic fruits and vegetables and be sure to wash everything thoroughly. Some juicers heat juice slightly, so chill your ingredients before juicing them.

Carrot, Granny Smith, and Ginger Juice

yield: Makes about 7-1/2 cups, 1 serving (3/4 cup)

Calories (kcal) 69.7; Carbohydrates (g) 16.8; Fat (g) 0; 
Saturated Fat (g) 0; Trans Fatty Acid (g) 0;
Cholesterol (mg) 0; Vitamin A (IU) 12250 (245.0%); Vitamin C (mg) 5.3 (8.9%); 
Potassium (mg) 114.7; Sodium (mg) 56.7

Ingredients

4 to 5 pounds Granny Smith apples

3 to 4 pounds carrots, peeled and trimmed

1 (6-inch) piece peeled fresh ginger

Special equipment: a juicer (see cooks' note, below)

Preparation
Slice apples. Process enough slices in a juicer, skimming and discarding any foam, to measure 4 cups juice, then transfer the juice to a pitcher. Process enough carrots, skimming and discarding any foam, to measure 3 1/2 cups juice, then add to the pitcher with apple juice. Process ginger, then stir 2 1/2 tablespoons of ginger juice into a pitcher. Chill until cold, about 2 hours.  Serve over ice, if desired. 
 

Spa Juice

yield: Makes 1 (1-cup) serving

Calories (kcal) 90; Carbohydrates (g) 21; Fat (g) 0; 
Trans Fatty Acid (g) 0; Cholesterol (mg) 0; 
Vitamin A - IU (IU) 4988 (99.8%); Vitamin C (mg) 51 (84.6%);
Iron (mg) 0.6 (3.2%); Sodium (mg) 67 (2.8%)
In addition, the recipe contains Vitamin B1; B2; B6; Folate;

Calcium; Phosphorus; and Potassium

Editor's note: This juice is fruity but not overly sweet. It gets its green color from parsley and spinach, but neither ingredient overwhelms the flavors of the pineapple, grapefruit, and carrots. The recipe is part of a spa menu developed exclusively for Epicurious by Chris Miller, executive chef at Como Shambhala Estate at Begawan Giri in Bali.

Use an electric juice extractor or heavy-duty juicer that can process stems, skin, and seeds.

Ingredients
5 ounces fresh pineapple (about 1 cup or 1/8 large pineapple), peeled, cored, cut into large chunks, and chilled

4 ounces pear (about 1 cup or 1/2 medium pear), unpeeled, cut into large chunks and chilled

2 cups (packed) spinach with stems (about 4 ounces), chilled

1 (2-ounce) bunch fresh flat-leaf parsley with stems, chilled

1/2 medium carrot, peeled and chilled

1/4 cup freshly squeezed grapefruit juice (from 1/2 small grapefruit), chilled

Preparation

In juice extractor, process pineapple, pear, spinach, parsley, and carrot, skimming foam if necessary. Stir in grapefruit juice, chill if desired, and serve. The juice is best served immediately but will keep refrigerated in an airtight container for up to two days.

In Memory of Jack LaLanne
Jack LaLanne Sings His Theme Song

as I conclude this Blog on Juicers.

In this clip from the Power Juicer infomercial,
Jack LaLanne sings the closing song from his old TV show
as a duet with an old video of himself.

National Granola Bar Day

Granola bars consist of granola pressed and baked into a bar shape, resulting in the production of a convenient snack. The product is most popular in the United States and Canada, Australia and New Zealand, the United Kingdom, parts of southern Europe, Brazil, Israel, South Africa, and Japan. Granola Bars has expanded its market into India and other Southeast Asian countries.

Recipe: Apricot-Sunflower Granola Bars

EatingWell
by Breana Lai Killeen, RDN

Yield: 24 bars

Ingredients

3 cups old-fashioned rolled oats
1 cup crispy brown rice cereal
1 cup finely chopped dried apricots (1/4 inch)
½ cup unsalted pepitas toasted
½ cup unsalted sunflower seeds toasted
¼ teaspoon salt
⅔ cup brown rice syrup or light corn syrup
½ cup sunflower seed butter
1 teaspoon ground cinnamon

Directions

1. Preheat oven to 325 degrees F. Line a 9-by-13-inch baking pan with parchment paper, leaving extra parchment hanging over two sides. Lightly coat the parchment with cooking spray.
2. Combine oats, rice cereal, apricots, pepitas, sunflower seeds, and salt in a large bowl.
3. Combine rice syrup (or corn syrup), sunflower butter, and cinnamon in a microwave-safe bowl. Microwave for 30 seconds (or heat in a saucepan over medium heat for 1 minute). Add to the dry ingredients and stir until evenly combined. Transfer to the prepared pan and firmly press into the pan with the back of a spatula.
4. For chewier bars, bake until barely starting to color around the edge and still soft in the middle, 20 to 25 minutes. For crunchier bars, bake until golden brown around the edge and somewhat firm in the middle, 30 to 35 minutes. (Both will still be soft when warm and firm up as they cool.)
5. Let cool in the pan for 10 minutes, then using the parchment to help you, lift out of the pan onto a cutting board (it will still be soft). Cut into 24 bars, then let cool completely without separating the bars for about 30 minutes more. Once cool, separate into bars.

Resources
1. Good Housekeeping, Healthy Granola Bars to Fuel Your Day

National Cheese Lover's Day

National Cheese Lover's Day

7 - Layer Cheese Sandwich

Cheeses used to make sandwich: Swiss, Cheddar, Muenster, and Gouda.

Resource
Cheese.com - World's Greatest Cheese Resource
Find over 600 specialty kinds of cheese from 53 countries in the world's greatest cheese resource.  

Cheese is nutritious food made mostly from the milk of cows but also from other mammals, including sheep, goats, buffalo, reindeer, camels, and yaks. Around 4000 years ago, people started to breed animals and process their milk. That's when the cheese was born.

Explore this site to find out about different kinds of cheeses from around the world.

You can search the database of 606 kinds of cheese by name, by country of origin, by the kind of milk that is used to produce it, or by texture. 

Vanishing Fields: The Critical Impact of Eliminating Migrant Farm Workers in the U.S.

Based on the available data and calculations, it is estimated that there are approximately 1.17 million undocumented migrant farm workers in the United States.

Regarding the impact of eliminating migrant farm workers from the U.S., several significant effects could be anticipated:

1. Increase in Food Prices:

   • Migrant workers play a crucial role in the agricultural sector, often performing labor-intensive tasks at lower wages. Without them, labor costs could rise significantly, leading to increased food prices for consumers.
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2. Labor Shortages:

   • The U.S. agricultural sector might face severe labor shortages, as domestic workers often do not fill these roles due to the physically demanding and low-paying nature of the work.
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3. Impact on Crop Production:

   • A reduced workforce could lead to delays in planting and harvesting, impacting the overall crop yield and potentially leading to food shortages or a decrease in the variety of available produce.
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4. Economic Consequences:

   • The agriculture industry contributes significantly to the U.S. economy. A shortage of farm workers could lead to economic losses in this sector, affecting not just farmers but also related industries like food processing and transportation.
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5. Ripple Effect on Rural Communities:

   • Many rural communities depend on agriculture as their economic backbone. A decline in farm labor could adversely affect these communities, leading to increased unemployment and economic downturns.
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6. Food Waste:

   • Without sufficient labor to harvest crops in a timely manner, there could be an increase in food waste, as produce might be left to spoil in the fields.

Did you know that undocumented workers pay taxes?

Migrant farm workers, including those who are undocumented, do pay taxes in the United States. Despite their undocumented status, many contribute to the tax system in various ways:

Sales Taxes: Like all residents, they pay sales taxes on goods and services they purchase.

Property Taxes: Those who rent or own homes indirectly pay property taxes through their rent or directly if they own property.

Income Taxes: Many undocumented workers pay income taxes. They often use Individual Taxpayer Identification Numbers (ITINs) to file their taxes, as they usually do not have Social Security numbers. According to the IRS, ITIN filers pay billions of dollars in taxes annually.

Payroll Taxes: Even if they are working under assumed names or social security numbers, payroll taxes are often withheld from their earnings, contributing to social security and Medicare, despite the fact that they may not be eligible for many of the benefits these taxes support.

It's important to note that while paying taxes, undocumented workers often have limited access to government benefits and protections, creating a complex socio-economic situation.

Based on the estimation, if undocumented farm workers were banned in the USA, the country could potentially lose approximately $1.3 billion in tax revenue. This figure is derived by considering the average tax contributions of undocumented immigrants and applying it to the estimated number of undocumented farm workers in the agricultural sector. This calculation provides a general idea of the financial impact such a policy could have on tax revenues. In summary, the elimination of migrant farm workers could have far-reaching consequences, including increased food costs, labor shortages, negative impacts on crop production, economic challenges, adverse effects on rural communities, and increased food waste. ​

Reference.
A Profile of Undocumented Agricultural Workers in the United States, Center for Migrant Studies. 

Popcorn, Everyone’s Favorite Snack, Everywhere

Popcorn, also known as popping corn, is a type of corn that expands from the kernel and puffs up when heated. Popcorn is able to pop because its kernels have a hard, moisture-sealed hull and a dense, starchy interior. Pressure builds inside the kernel, and a small explosion (or "pop") is the end result. Some strains of corn are now cultivated specifically as popping corn. From Wikipedia

Popcorn, Everyone’s Favorite Snack, Everywhere

How Popcorn is Made

Exploring the Journey to a Healthy Weight - Every Step is Unique

Exploring the Journey to a Healthy Weight:

Every Step is Unique 

What does a healthy weight really mean? It's a question with no one-size-fits-all answer. Understanding your personal healthy weight is key to your well-being. The  Office of Women's Health provides top questions and answers about weight, weight gain, and weight loss, shedding light on this often misunderstood topic. 

A healthy weight is not just about the number on the scale; it's about finding a balance that supports your overall health and lifestyle. Factors like body composition, age, gender, and individual health conditions play a crucial role in determining what a healthy weight means for you. It's about feeling strong, energized, and comfortable in your own skin.

In our quest for this balance, the role of nutrition and physical activity cannot be overstated. A sustainable approach to eating and regular exercise are pillars of maintaining a healthy weight. But how do you navigate the overwhelming world of diets and workout trends? We'll break down the essentials, providing you with practical, science-backed advice to guide your choices in a later post.

But remember, your journey is your own. Consulting with healthcare professionals is crucial in setting and achieving your weight goals. Your doctor or dietitian can provide personalized guidance that aligns with your unique health needs and lifestyle preferences. It's not just about achieving a certain weight; it's about creating a healthy lifestyle that you can maintain and enjoy.

Unravel the complexities of what a healthy weight looks like, tailored just for you. It's not just about numbers on a scale; it's about your overall health and happiness. 

When I am planning to start a new food plan and exercise regime, I ask myself the following questions. By the way, my planning is constantly changing. 

1. How much food can I live on? Can I eat like this for life?
2. Planning activities are the same questions. How much time can you devote to exercise? Name activities you enjoy and include them in your day. It can be simple chair exercises in your home or walking, swimming, and weight training. What do you love?

 

Reference
Office of Women's Health, USA gov. 

There are tools developed to determine if you are at a healthy weight. However, it is not exact, and other measures may be necessary.

You can use the body mass index (BMI) to find out whether your weight is in a healthy or unhealthy range. 

BMI is a tool to estimate body fat. Find your BMI by typing your height and weight into this BMI calculator from the Centers for Disease Control and Prevention.

• Women with a BMI of 25 to 29.9 are considered overweight.
• Women with a BMI of 30 or more have obesity.

BMI gives you a good idea of how healthy your weight is. But it doesn’t tell the whole story. BMI is less accurate in some people than in others. For example, if you are very muscular, you may be healthy even if your BMI is above 25. This is because muscle weighs more than fat.

Another way to figure out if you have a healthy weight is to measure your waist circumference (the distance around your waist). Researchers and doctors have agreed that women with a waist circumference larger than 35 inches are at higher risk for many health problems caused by overweight or obesity.

Winnie the Pooh Day and The Sweet Truth About Honey

Honey is a unique and versatile substance with several special characteristics and benefits:

Natural Sweetener: Honey is a natural source of sweetness, often used as a healthier alternative to refined sugars due to its trace nutrients and slightly lower glycemic index.

Rich in Antioxidants: Honey contains many compounds that act as antioxidants, including Phytochemicals, Flavonoids, Ascorbic acid, Polyphenols, and Phenolic acids. 

Wound Healing Properties: Due to its antibacterial and anti-inflammatory properties, it can provide a protective barrier to prevent infection. Honey can naturally inhibit bacterial and fungal growth thanks to components like hydrogen peroxide and its low pH. Manuka honey, in particular, is renowned for its medicinal qualities.

Cough Suppressant: Honey is a well-known home remedy for coughs and sore throats. Its soothing properties can help reduce cough frequency and improve sleep quality, especially in children.

Energy Source: As a carbohydrate-rich food, honey provides a quick source of energy, making it a popular choice among athletes for endurance sports.

Variety of Flavors and Types: Honey varies in flavor, color, and consistency depending on the types of flowers used by the bees that produce it. This variety makes honey a gourmet ingredient in many culinary applications.

Probiotic Potential: Some types of honey have prebiotic properties, promoting the growth of beneficial gut bacteria, which is important for overall health.

Skin Care and Beauty: Honey is often used in natural skin care products due to its moisturizing and nourishing properties.

Cultural and Historical Significance: Honey has been used by various cultures for centuries, not just as a food source but also in cultural rituals and traditional medicines.

Despite these benefits, it's important to consume honey in moderation due to its high sugar content. Additionally, honey should not be given to infants under one year of age due to the risk of botulism.

Winnie the Pooh Day

Honey
from Wikipedia
Honey is a sweet food made by bees using nectar from flowers. Honey bees transform nectar into honey by a process of regurgitation and evaporation. They store it as a primary food source in wax honeycombs inside the beehive.

Honey gets its sweetness from the monosaccharides fructose and glucose and has approximately the same relative sweetness as granulated sugar.

It has exceptional chemical properties for baking and a distinctive flavor, leading some people to prefer it over sugar and other sweeteners. Honey sometimes contains dormant endospores of the bacterium Clostridium botulinum. Because of the natural presence of botulinum endospores in honey, children under one year of age should not be given honey.

Honey has a long history in human consumption and is used in various foods and beverages as a sweetener and flavoring. It also has a role in religion and symbolism. Flavors of honey vary based on the nectar source, and various types and grades of honey are available. via GIPHY

How Honey is Made

January 17, Celebrating Spinach and Popeye's Debut

Popeye's History

On January 16, 1929, Popeye first appeared in the comic strip "Thimble Theatre" by cartoonist Elzie Crisler Segar. Originally, "Thimble Theatre" was created in 1919 and featured characters like Olive Oyl and her family. Popeye was introduced as a minor character in a storyline ten years later, but he quickly became immensely popular, eventually becoming the main character of the strip. His debut in "Thimble Theatre" is considered the official birth of Popeye as a cultural icon.

Nutrition Information

Spinach is fat-free, saturated fat-free, cholesterol-free, low calorie, high in dietary fiber, high in vitamin A, high in vitamin C, high in iron, high in folate, and a good source of magnesium.

Selecting and Storing Spinach 

1. Choose fresh, crisp, green bunches with no evidence of insect damage.
2. Store spinach loosely wrapped in a damp paper towel.
3. Refrigerate in a plastic bag and use within 3 to 5 days.

Oxalic acid and Spinach

The oxalic acid in spinach binds with iron, which inhibits iron absorption. You can improve the absorption of iron from spinach by eating it with foods that enhance iron absorption, such as foods rich in vitamin C.

References

1. Spinach - Wikipedia, the free encyclopedia
2. Top 10 ways to enjoy Spinach, Fruits and Veggies More Matters 

Culinary Adventures with Quinoa

“Quinoa is considered to be the organic food of the future and holds great potential in efforts to eradicate poverty worldwide and provide global food security and nutrition.” 

The world's attention is on the role quinoa´s biodiversity and nutritional value play in providing food security and nutrition and the eradication of poverty in support of the achievement of the internationally agreed development goals, including the Millennium Development Goals.
 
Quinoa is a grain-like crop grown primarily for its edible seeds. It is a pseudo-cereal rather than a true cereal or grain. Quinoa originated over 3,000 years ago in the Andean region of Ecuador, Bolivia, Colombia, and Peru. 

Quinoa Nutritional Information

Quinoa is high in protein, a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is also gluten-free.

Preparation. Quinoa has a natural bitter-tasting coating called saponins. Most quinoa sold commercially has been processed to remove this coating. However, the directions may require additional rinsing before cooking.

Quinoa can be added to a wide variety of dishes and substituted in recipes using rice or couscous. Quinoa flour can be used in wheat-free and gluten-free baking. To enhance the flavor, stock can be exchanged for water during cooking. Quinoa can also provide a nutritious breakfast with the addition of honey, nuts, or fruits.

Embark on a culinary journey with quinoa. From the high Andes to your kitchen, we're exploring the world's most versatile supergrain. Dive into the latest recipes that transform quinoa into gourmet delights.

January 16, National Fig Newton Day - Nutrition and How It's Made

Charles M. Roser is known as the man who created the Fig Newton recipe. He would later sell it to the Kennedy Biscuit Works (later known as Nabisco.) 

A Fig Newton is a soft cookie filled with fig jam. As of 2012, in addition to the original fig filling, Nabisco also makes several varieties of the Newton, including strawberry, raspberry, and mixed berry. The Fig Newton also comes in a 100% whole grain and a fat-free variety. There are Fig Newton Minis and a crisp version, called Newtons Fruit Thins. 

How Fig Cookies are Made

Reference
Wikipedia, Newtons (cookie) 
Fig Newton Products 

An educated consumer has the knowledge
to make healthy decisions.

Fiber Focus Month

Dietary fibers are found naturally in the plants we eat. They are either soluble (dissolve in water) or insoluble (do not dissolve in water, so they pass through the gastrointestinal tract relatively intact). Both types of fiber are important for health, digestion, and preventing conditions such as heart disease, diabetes, obesity, diverticulitis, and constipation.

Health Benefits

• Fiber may aid in the prevention of heart disease by lowering your cholesterol.
• Fiber helps control blood sugar levels for people with diabetes.
• Adequate amounts of fiber from foods can help prevent constipation and hemorrhoids.
• A high-fiber eating plan is lower in calories and tends to make you feel full faster.

Recommendation
The recommended daily amount of fiber is 25 grams for women and 38 grams for men. After age 50, the daily fiber needs to drop to 21 grams for women and 30 grams for men.

Food Sources
Sources of soluble fiber: oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, dried peas, blueberries, cucumbers, and carrots.

Sources of insoluble fiber: whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins.

Serving Ideas 
1. Include 2 cups of fresh fruits and 2 ½ cups of vegetables every day
2. Use whole grain breads and cereals 
3. Snack on fruits and vegetables
4. Include vegetables and beans in stews and casseroles
5. Add oats to meatloaf and breads
6. Add fruit to cereal
7. Include a salad with at least one meal per day

Kids 'n Fiber
Getting kids to eat the fiber they need can be a challenge. Join FDA dietitian, nutritionist, and mom Shirley Blakely and a group of hungry Kids in a kitchen for some good-tasting high-fiber foods.

References
Academy of Nutrition and Dietetics, What is Fiber?
WebMD, Dietary Fiber: Insoluble vs. Soluble


Ensure accurate and cost-effective nutritional analysis for your recipes utilizing an extensive research database and over 25 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