Almonds: A Super Seed

Almonds: A Super Seed
Health Benefits of Almonds
 

Nutrition

Portion Control

Almond Safety

Almond pasteurization became mandatory for the California almond industry on September 1, 2007, and was implemented on a voluntary basis over the previous two years. All almonds must be pasteurized before being sold to consumers in North America.

Pasteurization

The Food and Drug Administration (FDA), along with a technical review panel comprised of almond scientific experts, is responsible for evaluating and approving the treatment processes that demonstrate effectiveness in achieving a reduction of possible contamination in almonds while not impacting their quality and sensory attributes. To date, FDA has approved oil roasting, dry roasting, blanching, steam processing, and propylene oxide (PPO) processes as acceptable forms of pasteurization for almonds. Organic almonds will be pasteurized using treatments, such as steam pasteurization, that meet the USDA Organic Program’s national standards. Other forms of pasteurization continue to be researched, evaluated and tested. ABC worked over several years with leading experts and weighed all perspectives and issues in developing this industry-wide pasteurization plan.

Recipe: Strawberry-Spinach-Almond Salad
Recipe by Southern Living
Nutrition Profile by @DietitianOnline 

Resources

Almond Board of California

Almonds, From Wikipedia

Potato Lover's Month

 Potatoes are one of the vegetables in the nightshade (Solanaceae) family, which includes eggplant, tomatoes, and bell peppers. It is a starchy, tuberous crop. Potatoes are the world's fourth-largest food crop, following maize, wheat, and rice.

Nutrition

One medium potato (5.3 oz) with the skin contains:

110 Calories; Vitamin C (45 % DV); 620 mg potassium; Vitamin B6 (10 % DV); No Fat; No Sodium; No Cholesterol; and Trace amounts of thiamine, riboflavin, folate, magnesium, phosphorus, iron, and zinc. Potatoes also contain a variety of phytonutrients that have antioxidant activity. Among these important health-promoting compounds are carotenoids and flavonoids.

About 20% of the potato’s nutrition is found in the skin.  Most of the vitamin C and potassium are found in the potato’s flesh, but fiber is found in the skin.  That’s why it’s best to enjoy every part of the potato.

According to MyPlate, potatoes are vegetables.  It counts toward the total recommended servings of vegetables. One medium-sized potato (5.3 oz.) counts as 1 cup of starchy vegetables.

Recipe

Rose, Gold, and Purple Potato Salad

Ingredients

5 Small Round Potatoes: 
  1 Honey Gold 
  2 Enchanted Rose
  2 Purple Splendor
Dash Curry Powder
2 tsp Dijon Mustard
1 Tbsp Italian Dressing, fat-free

Directions
1. Roast potatoes and dice.
2. In a bowl, combine curry, mustard, and Italian dressing. Mix.
3. Add potatoes to the marinade and coat well.

Nutrition Information

Tortellini, Chicken, and Arugula Salad

 This comes together in a cinch thanks to the use of a few quality items, such as hearty cheese tortellini and shredded rotisserie chicken. Prepare the dressing and pasta ahead of time to make the final assembly even faster. Who knew making dinner on busy weekday nights could be so easy?

Ingredients:
1 (9-oz.) package refrigerated cheese tortellini (such as Buitoni), cooked according to package directions
8 ounces skinless, boneless rotisserie chicken breast, shredded (about 2 cups)
1 garlic clove, finely chopped
1/8 teaspoon kosher salt
3 tablespoons extra-virgin olive oil
1/2 teaspoon grated lemon rind
2 tablespoons fresh lemon juice
1/2 teaspoon granulated sugar
1/2 teaspoon freshly ground black pepper
3 cups baby arugula
1/3 cup thinly sliced shallot
3/4 ounce Parmesan cheese, shaved (about 1/4 cup)

Instructions:

1. Place tortellini and chicken in a large bowl.
2. Combine garlic and salt on a cutting board. Mash with the side of a knife to form a paste. Place in a small bowl. Add oil, rind, juice, sugar, and pepper; stir with a whisk.
3. Add 2 tablespoons dressing to tortellini and chicken; toss to coat. Gently fold in arugula, shallot, and remaining dressing. Sprinkle with shaved Parmesan cheese.

Mardi Gras - Sausage Gumbo with Okra and Corn

Mardi Gras is a celebration that includes masks, costumes, parades, and rich foods. Its origins can be traced to medieval Europe.

Feast of Fat Tuesday: A Mardi Gras Culinary Parade

Dive into the heart of Mardi Gras celebrations!

Sausage Gumbo with Added Okra and Corn.

The light version of  Per serving: 168 calories; 6 g fat (2 g sat, 1 g mono); 25 mg cholesterol; 18 g carbohydrates; 11 g protein; 3 g fiber; 631 mg sodium; 448 mg potassium.

Ingredients

12 ounces hot Italian turkey sausage links, remove casings
2 teaspoons canola oil
1 medium onion, diced
3 cloves garlic, minced
1 teaspoon Cajun seasoning
2 tablespoons all-purpose flour
4 cups chopped tomatoes
4 cups reduced-sodium chicken broth
2 ½ cups frozen chopped okra
¾ cup instant brown rice

Directions

1. Cook sausage in a Dutch oven over medium-high heat, breaking it up into small pieces until cooked through, about 5 minutes. Transfer to a medium bowl lined with paper towels.

2. Return the pan to medium-high heat and add oil.

3. Add onion and cook, often stirring, for about 2 minutes. Add garlic and Cajun seasoning and cook, stirring often, about 30 seconds.

4. Add flour and cook, stirring to coat the vegetables, until the flour browns, about 1 minute.

5. Add tomatoes and cook, occasionally stirring, for about 2 minutes. Stir in broth, cover, increase heat to high, and boil.

6. Return the sausage to the pan, along with okra and rice; reduce the heat to a simmer.

7. Cook until the okra is heated through and the rice is tender for about 10 minutes.

Resource

1.  Mardi Gras

2. Sausage Gumbo, Eatingwell
3.  Mardi Gras Party Foods That'll Make You Feel Like You're In The French Quarter. Delish. 

Oatmeal Monday: A Nourishing Tradition from Scotland

In the heart-warm corridors of Scotland's ancient universities, a unique tradition known as Meal Monday, or Oatmeal Monday, carved its niche in the academic calendar. Every second Monday of February, this tradition offered a respite to the scholars of yore.

Back in the 17th century, the life of a Scottish university student was marked by simplicity and self-sufficiency. Their lodgings were basic, demanding that each student bring their own fuel, such as firewood or peat, to keep the hearth warm. Their meals were equally humble, with oatmeal being the staple from which they crafted their daily porridge. This simple diet and lifestyle persisted well into the late 1800s. The Rev. James Sharp, reflecting on his days at the University of Edinburgh, remarked that the pursuit of knowledge in arts, sciences, and theology was fueled by oatmeal, with the occasional indulgence in a glass of beer come Saturday night.

Given the considerable distance between the students' rural homes and the urban universities, the institution of an occasional extended weekend became a necessity. This allowed students to journey home and replenish their stores of essentials. Initially, Meal Mondays were a regular occurrence, with the University of Edinburgh marking the first Monday of each month for this purpose. By 1896, this evolved into a singular official holiday set on the second Monday of February.

The observance of Meal Monday persisted through the late 19th and into the 20th century, with universities in Glasgow and Aberdeen also embracing this academic holiday. As recently as three decades ago, Scottish author Alexander McCall Smith recalls Meal Monday being a part of student life, albeit without the actual collection of oatmeal. However, as the 21st century dawned, the official recognition of Meal Monday by universities faded away, with the exception of the University of St. Andrews, which still honors it as a statutory holiday for manual staff.

Meal Monday stands as a testament to the enduring spirit of Scotland's academic traditions, a day rooted in the pragmatic needs of students past but remembered for its contribution to the rich tapestry of university life.

Oatmeal Recipes.
Oatmeal Recipes So Good You'll Actually Want to Eat Oatmeal. Delish.

Abraham Lincoln’s Favorite Foods and Dietary Habits

Abraham Lincoln was born on February 12, 1809. He served as the 16th President of the United States from March 1861 until his assassination in April 1865. The photos of Abraham Lincoln show a man who was tall and slender.

What did he eat while he led the country through the American Civil War,  ending slavery and promoting economic modernization?

Helen Dupre Bullock, Historian of the National Trust for Historic Preservation, wrote "Authorities agree that Lincoln was indifferent to food, not particularly knowing or caring what was placed before him, whether it was cold or hot, and even whether he ate it or not. If not reminded of meal times he forgot them." Lincoln was usually so preoccupied with problems of politics he gave little thought to food unless faced with it.

In the White House, President Lincoln’s eating habits were irregular. For breakfast, he would have an egg, a piece of toast and coffee, if he remembered to eat. Lunch consisted of “a biscuit, a glass of milk in winter, some fruit or grapes in summer,” wrote John Hay, an aide to President Lincoln. “He drank nothing but water, not from principle, but because he did not like wine or spirits.

President Lincoln was fond of certain foods, especially apples, and Mrs. Lincoln always had plenty of apples available. One of his favorite meals was fresh fruit and nuts, cheese and crackers. Some sources note, President Lincoln did have two favorite dishes, Chicken Fricassee with Biscuits and Oyster Stew. His favorite dessert was Apple Pie.

References

Lincoln's Table, by Donna D. McCreary, contains 125 recipes of foods the Lincolns enjoyed, including flannel cakes (pancakes) and cornbread. The book provides stories about Abraham Lincoln's childhood, background information about many ingredients used in the recipes, and photos and menus. The recipes, though historically authentic, have been converted to modern-day measurements.

              Abraham Lincoln's Gettysburg Address

 

Celebrate the Year of the Dragon: A Feast of Color, Flavor, and Fortune

As we usher in the Year of the Dragon this Chinese New Year on February 10, 2024, we're not just marking another calendar date but embarking on a vibrant journey through a mosaic of traditions, colors, and, most importantly, flavors that promise luck, health, and prosperity.

The Chinese New Year is a time when families come together, not just in China but around the globe, to honor past traditions and welcome the future with open arms and full tables.

The Feast of Fortune

The Dragon, a symbol of strength, luck, and health, guides us through this year's festivities, where food plays a pivotal role in attracting good fortune. Here's a glimpse into the symbolic banquet:

• Dumplings: Shaped like ancient gold ingots, devouring dumplings is believed to bring wealth. Whether filled with pork, shrimp, or vegetables, the more you eat, the richer your year will be.

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• Longevity Noodles: These uncut noodles represent a long and prosperous life. Handle them with care to avoid cutting short your luck.

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• Tray of Togetherness: A platter divided into sections, usually six or eight, brimming with dried fruits, nuts, and sweets, symbolizes family unity and a harmonious blend of luck and fortune.

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• Spring Rolls: Golden and filled with vegetables or meat, they resemble gold bars, ushering in wealth and prosperity.

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• Oranges and Citrus Fruits: Their golden hue and sweet taste are auspicious symbols of luck, wealth, and abundant happiness.

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• Sweet Rice Balls: Their round shape and sticky texture represent family togetherness and reunion, essential values during this festive time.

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• Fish: A staple for ensuring abundance, the word for fish sounds like 'surplus,' promising a year of plenty.

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• Year Cake: The name of this sticky rice cake is a homophone for 'higher year,' symbolizing growth, success, and reaching new heights.

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• Eight Treasure Rice: Adorned with eight lucky ingredients, this dessert promises sweetness and prosperity in the year ahead.

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• Prosperity Cakes: With their cracked tops resembling flourishing flowers, these cakes are believed to bring blossoming fortunes.

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• Almond Cookies: Round-like coins; these cookies are a crunchy nod to a year filled with financial fortune.

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• Whole Chicken: A symbol of completeness and unity, serving a chicken in its entirety, including the head and feet, ensures a prosperous and united year ahead.

As we celebrate, let's remember that while the Lunar New Year is a shared moment across various cultures, each brings its own unique flavors and traditions to the table. Whether you're feasting on dumplings, savoring the sweet stickiness of nian gao, or enjoying the festive crackle of spring rolls, every bite is a step into a year filled with promise, health, and prosperity.

Happy New Year! May the Year of the Dragon roar with joy, luck, and success for you and your loved ones.

National Shut-In Visitation Day Your Visit Can Make a Big Difference

People who are shut-in may be lonely, have difficulty going to the market, 
cooking meals and/or eating. 

Your visit can make a big difference.

Most recently with Hurricane Sandy and the unpredictable weather conditions; we became aware of a large number of disabled and elderly people trapped in their homes and apartments (some trapped over 16 stories high.)

How you can help.

If you are interested in helping, there are numerous programs available, such as:

Meals-on-Wheels Programs (check your local listing)
Big Brothers and Big Sisters Program
Check local religious organizations.

National Pizza Day - Garden Pizza

Yields: 2 Servings

Serving Size: 1/2 pizza

Ingredients

1 Pizza Crust, 7-inch

8 Asparagus

2 Tbsp Red Onions

6 Grape Tomatoes

1 sl Squash

1/3 Red Pepper

1/4 cup Mixed Greens

1/3 cup Part-Skim Mozzarella, shredded

Nutrition Information

Heart Healthy Red Foods

 A Symphony of Scarlet Delight

Food Sources

Apples, Beets, Cayenne, Cherries, Cranberries, Kidney Beans, Red Grapefruit, Pomegranates, Radicchio, Radishes, Raspberries, Red Bell Peppers, Red Cabbages, Red Chili Peppers, Red Corn, Red Currants, Red Grapes, Red Onions, Blood Red Oranges, Red Pears, Red Peppers, Red Plums, Red Potatoes, Red Tomatoes, Rhubarb, Strawberries, Watermelons

Do you know other foods that are Red?

About Red Fruits and Vegetables.

Red fruits and vegetables get their color from natural plant pigments called lycopene or anthocyanins. Both are phytonutrients, which have health-promoting benefits, such as:

• Reduces the risk of several types of cancer, especially prostate cancer
• Reduces the risk of heart disease
• Protects our bodies’ cells from environmental damage (harmful free radicals)
• Lowers blood pressure
• Lowers LDL cholesterol
• Aids in memory
• Maintains the health of the urinary tract system

Lycopene is a carotenoid and antioxidant. Examples of food sources include tomatoes, watermelon, pink grapefruit, and papaya.  

Anthocyanins, an antioxidant found in cranberries, raspberries, red grapes, strawberries, and other red-to-purplish fruits and vegetables, may help protect cells from damage.

In addition, red fruits and vegetables contain many vitamins and minerals and are rich in fiber. Fiber helps maintain the digestive system.

Kidney Bean, Red Onion and Tomato Salad
New York Times, by Nigella Lawson 

Ways to increase Red Food Intake:
Add strawberries or raspberries to cereal or low-fat yogurt.
Freeze seedless red grapes for a sweet snack.
Add thin slices of red tomatoes or red apples to a sandwich.
Add red kidney beans to soup, salads or rice dishes.
Dice tomatoes and red apples and add to a salad.

Definitions:
Phytonutrients (or phytochemicals) are found in plants and are part of what gives fruits and vegetables their colors. They help protect plants from diseases found in the environment and protect us in a similar way. Studies have linked an increase in fruit and vegetable intake with lowering the risk of specific cancers and heart disease. The following list describes how phytonutrients may also help protect human health.
1. Act as an antioxidant.
2. Improves immune response.
3. Improves cell-to-cell communication.
4. Destroys cancer cells.
5. Repairs DNA damage caused by toxins in the environment.

Antioxidants. As the body uses oxygen, there are by-products (known as “free radicals”) that can cause damage to cells. Antioxidants can prevent or slow down the damage caused by these free radicals and decrease the risk of many chronic diseases, such as heart disease and cancer. Antioxidants may also improve the immune defense and lower the risk of infection. Some examples of antioxidants include vitamin A (beta-carotene), vitamin C, vitamin E, lutein, lycopene, and flavonoids.