Explore the World of Salads - From Classic to Creative.

Explore the world of salads!
From classic to creative,
salads fit every occasion.

Salads are a great way to add Nutrition and Color to your day. Choose the right ingredients and keep them handy to create a healthy meal.

Salads can easily become unhealthy if you are not careful with the toppings. Be mindful about what you add and the portions. Measure more caloric items, such as cheese, nuts, and salad dressing.

Your options are endless. Load your plate up with colorful vegetables. Raw vegetables are great and add a pleasant crunch. To add variety, choose some cooked vegetables, such as grilled, roasted, or streamed.

   

List of Ingredients to Create Endless Salad Possibilities

Start with Leafy Greens (1 1/2 – 2 cups)

·        Arugula

·        Beet Greens

·        Bok choy

·        Boston lettuce

·        Collard Greens

·        Endive

·        Escarole

·        Green leaf lettuce

·        Red leaf lettuce

·        Iceberg lettuce

·        Kale

·        Microgreens

·        Mixed greens

·        Napa cabbage

·        Radicchio

·        Romaine lettuce

·        Spinach

·        Swiss Chard

·        Turnip Greens

·        Watercress

Add Vegetables (Fresh, Canned or Cooked)

Vegetables (2 tablespoons)

·        Avocado

·        Asparagus, chopped

·        Artichoke hearts

·        Bean sprouts

·        Beets

·        Bell Pepper

·        Broccoli florets

·        Carrots, shredded

·        Celery, chopped

·        Corn

·        Cucumber slices

·        Green beans

·        Mushroom slices

·        Onion

·        Peas, boiled

·        1 Roasted Red Pepper, julienned

·        Radishes, slices

·        Squash, sliced or diced

·        Tomato slices

Add Meat, Meat Alternatives and/or Dairy for a Main Dish Salad

·        1 boiled Egg, sliced

·        2-3 oz Chicken: Grilled, Blackened, Curry

·        2-3 oz Turkey: Grilled, Blackened, Curry

·        2-3 oz Salmon: Grilled, Blackened, Curry

·        2-3 oz Shrimp: Grilled, Blackened, Curry

·        2 tablespoons crumbled Blue cheese

·        ¼ cup Cottage cheese

·        2 teaspoons crumbled Feta cheese

·        1 oz fresh Mozzarella cheese, sliced

·        2 tablespoons Parmesan cheese

·        2-3 oz Sardines in water

·        2-3 oz Tuna, canned in water

·        ½ cup Tofu

·        2-3 oz Tempeh

Add Beans and/or Grains

Beans (1 tablespoon)

·        Black beans

·        Cannellini beans

·        Chickpeas

·        Kidney beans

·        Lentils

·        Pinto Beans

Grains (1/4 cup)

·        Couscous

·        Barley

·        Bulgur

·        Farro

·        Quinoa

·        Wild rice

Nuts and Seeds (1 tablespoon)

·        Almonds, raw

·        Cashews, raw

·        Pecans, raw

·        Walnuts

·        Poppy seeds

·        Pumpkin seeds

·        Sesame seeds

·        Sunflower seeds

Fruits (optional)

·        1/2 Apple, sliced

·        1/3 cup Blueberries

·        Cranberries, 1 Tablespoon

·        2-3 Dates or Figs

·        10 Grapes

·        6 Mandarin wedges

·        1/2 Pear, sliced

·        1/3 cup Pineapple, slices or diced

·        2 Tablespoons Raisins or Dried Cranberries·        2-3 Strawberries, sliced

Other (optional)

·        1 Anchovy

·        5 Olives, Black, Green or Kalamata

·        2 Tablespoons Whole Grain Croutons

The Finale and Salad Dressing

·        Dash of fresh Oregano, Parsley or Coriander

·        Choose from a variety of Spices and Herbs

·        2 Tablespoons Homemade Salad Dressing:
       Use Olive Oil, Vinegar, Citrus Juice, Salsa,
       Low-fat Yogurt and/or Mustard

A salad can be delicious, healthy, and inexpensive.

Resources
1. Fat-free vinaigrette Recipes are easy to prepare and can be used as a marinade, salad dressing, or sauce.

2. The Types of Salad Everyone Needs to Know About, Allrecipes. 
3. How to Mason Jar Salads, The Country Chic Cottage

Spotlight on Asparagus

Spotlight on Asparagus

Asparagus is a perennial garden plant belonging to the Lily family. It is harvested in the spring when it is 6 to 8 inches tall. The most common variety of asparagus is green in color. There are two other edible varieties available. White asparagus is grown underground to inhibit its development of chlorophyll content, therefore creating its distinctive white coloring. It is generally found canned, although you may find it fresh in some select markets, and it is generally more expensive than the green variety since its production is more labor-intensive. The other edible variety of asparagus is purple in color. It is smaller than the green or white variety (usually just 2 to 3 inches tall) and features a fruitier flavor. It also provides benefits from phytonutrients called anthocyanins that give it its purple color.

Nutrition Information
Low in calories, only 20 per 3.5 oz. serving
Contains no fat or cholesterol
Very low in sodium
A good source of potassium. (1)
A source of fiber (2 grams per 3.5 serving)
An excellent source of folic acid
A significant source of thiamin and vitamin B6

Selection

Asparagus stalks should be rounded, and neither fat nor twisted. Look for firm, thin stems with deep green or purplish closed tips. The cut ends should not be too woody, although a little woodiness at the base prevents the stalk from drying out. Once trimmed and cooked, asparagus loses about half its total weight. Use asparagus within a day or two after purchasing for the best flavor and texture. Store in the refrigerator with the ends wrapped in a damp paper towel.

Preparation and Cooking

Thin asparagus does not require peeling. Asparagus with thick stems should be peeled because the stems are usually tough and stringy. Remove the tough outer skin of the bottom portion of the stem (not the tips) with a vegetable peeler. Wash asparagus under cold water to remove any sand or soil residues. It is best to cook asparagus whole. If you want to cut asparagus into small pieces, it is best to cut them after they are cooked. Asparagus can be served hot or cold.

Serving Ideas

•  Add cold asparagus to your favorite salad.

•  Toss cooked pasta with asparagus, olive oil, and your favorite pasta spices. 

•  Chopped asparagus make a flavorful and colorful addition to omelets.

•  Sauté asparagus with garlic, mushrooms, and tofu or chicken for a complete meal.

Recipes

Asparagus Recipes & Tips from The Produce Lady

How To Make Perfectly Roasted Asparagus

EatingWell, Asparagus 
Food Network, Asparagus recipes

International Day for Biological Diversity

International Day for Biological Diversity 

 2024 Theme 

"Be part of the Plan"

The Secretariat of the Convention on Biological Diversity is pleased to announce the Biodiversity Day 2024: 

Be part of the Plan

Although every Biodiversity Day has its own special significance, this year’s global celebrations bring a renewed sense of hope.

Around the world, governments and people are showing what they are doing to Build Back Biodiversity.

Biodiversity remains the answer to several sustainable development challenges. From nature-based solutions to climate, health issues, food and water security, and sustainable livelihoods, biodiversity is the foundation upon which we can build back better.

“From individual species through entire ecosystems, biological diversity is vital for human health and well-being. The quality of the water we drink, the food we eat, and the air we breathe all depend on keeping the natural world in good health.”

- António Guterres, United Nations Secretary-General

Part of the International Day for Biological Diversity focuses on biodiversity as the foundation for our food and health and as a key catalyst for transforming food systems and improving human well-being. Join the conversation, take action, and be a catalyst for change! Below is a list of things that you can do to conserve and sustainably use biodiversity for your well-being:

*Reduce your meat consumption

*Eat and purchase seasonal foods

*Buy local foods

*Reduce your food waste

*Compost your food scraps

*Reduce food packaging by using reusable bags or reusing

  glass jars or containers

*Avoid single-use plastics like plastic straws, coffee cups, 

  plastic cutlery, take out containers or plastic water bottles

*Promote local and indigenous biodiversity for food and 

  nutrition


Resource
1. International Day for Biological Diversity - 2024 Theme

Classic Vanilla Pudding, Light

 Classic Vanilla Pudding, Light

Yields: 6 servings

Ingredients

⅓ cup white sugar
3 tablespoons cornstarch
¼ teaspoon salt
2 ½ cups milk
1 ½ teaspoons vanilla extract

Directions

• In a saucepan, combine the sugar, cornstarch, and salt.
• Add milk and cook over medium heat, stirring constantly until mixture thickens.
• Add vanilla and continue to cook for 2 to 3 minutes.
• Pour into individual molds; chill until firm and unmold.

Nutrition Information.

Calories 138; Fat 5.1g; Sat fat 2.7g; Protein 4.4g; Carbohydrate 19g; Cholesterol 85mg; Sodium 126mg; Calcium 132mg

World Day for Cultural Diversity Exploring Food Diversity

Today is a beautiful day to celebrate the many cultural foods that make up American Cuisine. The diversity can be seen as we travel across the country. There are regional differences and the influences of immigrants from all over the world.

New England is known for seafood, particularly lobster and creamy clam chowder. The Southern states are known for collard greens (leafy greens), chicken and dumplings, black-eyed peas, and cornbread. Grits is a popular breakfast dish in the South. The Midwest has traditionally been a beef and grain-producing area, so meats, potatoes, and bread are foods found there. Fresh salmon is a specialty in the Pacific Northwest, and the Mexican influence can be seen in the Southwest. California and Hawaii are known for growing many different fruits, and Alaska is known for its fish and King Crab.

As a nation of immigrants, our foods have expanded to include worldwide cuisines, traditions, and religious influences. Many ethnic dishes are joining the American food culture and are seeing an incredible boost in familiarity, approval, and consumption.

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, 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, particularly mozzarella. Other culprits include bacon, meatballs, pepperoni, sausage, prosciutto, and 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 such as barley, beef, chicken, lentils, split peas, and vegetable noodles are tasty. 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, such as chef or tossed salads with perhaps a scoop of tuna, chicken, or seafood served with Italian or pita bread.  Omit meats like 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), moderate fish and shellfish, non-fried tofu, skinless poultry, or egg rolls (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 the 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, 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 You can order couscous, bulgar, pita bread, and legumes such as chickpeas, fava beans, lentils, hummus, grape leaves, and yogurt. Phyllo dough dishes are used 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, and 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, and 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, and items such as chilies rellenos, chimichangas, chorizo (sausage), and flautas. Thai Selections You can 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, or 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. United Nations. World Day for Cultural Diversity

Celebrate Quiche Lorraine Day with Mexican Quiche

Mexican Quiche

Ingredients
1 refrigerated pie crust
6 ounces cheddar cheese, shredded
1 (10-ounce) can tomatoes and green chilies, drained
1 (4 ounces) can diced green chilies, drained
2 ounces diced black olives (canned)
3 eggs
1 cup sour cream
1⁄2 teaspoon chili powder
1⁄2 teaspoon paprika
1⁄4 teaspoon cumin
1⁄8 teaspoon cayenne pepper
1⁄8 teaspoon garlic powder

Directions
1. Arrange the pie crust in a pie plate.
2. Sprinkle shredded cheddar evenly over the bottom of the crust.
3. Spread drained tomatoes/chilis and green chilis over cheese. Sprinkle olives over top.
4. Mix eggs, sour cream, chili powder, paprika, cumin, cayenne, and garlic powder until well mixed. Pour over mixture in pie crust.
5. Bake at 375 for 50 minutes, until firmly set. Allow to sit 5 minutes before serving.

Nutrition Information

Serving size: 1 slice (1/8 pie): 273 calories; 14 g fat (6 g sat); 3 g fiber; 26 g carbohydrates; 11 g protein; 113 mg cholesterol; 5 g sugars; 0 g added sugars; 120 mg calcium; 3 mg iron; 335 mg sodium

Food Allergy Awareness Week

Food Allergy Awareness Week.  The 9 foods identified by the law are: Milk; Eggs; Fish; Crustacean shellfish; Tree nuts; Peanuts; Wheat; Soybeans; Sesame 

The Food Allergy and Anaphylaxis Network (FAAN) was founded in 1991 and is the world’s largest nonprofit organization that provides information about food allergies to the media, schools, health professionals, the food industry, pharmaceutical companies, government officials, and the food-allergic community.

FAAN’s mission is to raise public awareness, provide advocacy and education, and advance research for all those affected by food allergy and anaphylaxis.

Respect Every Bite

Food Allergy Bullying: It's Not a Joke

In 1997, FAAN created Food Allergy Awareness Week to educate others about food allergies, a potentially life-threatening medical condition.

FAAN’s annual programs include Food Allergy Awareness Week, Food Allergy Conferences, Mariel C. Furlong Awards for Making a Difference, Food Allergy News for Kids Poster Contest, Teen Summit, Trick-or-Treat for Food Allergy, Walk for Food Allergy, Kids’ Congress on Capitol Hill.

For further information on FAAN, visit:

Websites: http://www.foodallergy.org/
Twitter: @FoodAllergy

YouTube Channel: FAANPAL

Contact Information:

The Food Allergy and Anaphylaxis Network

(800) 929-4040 

http://www.foodallergy.org/

National High Blood Pressure Education Month and World Hypertension Day

The World Hypertension League (WHL) is a division of the International Society of Hypertension (ISH) and is in official relations with the World Health Organization (WHO).

Every year, 17 May is dedicated to World Hypertension Day (WHD). World Hypertension Day was established to highlight preventable stroke, heart, and kidney diseases caused by high blood pressure and to communicate to the public information on prevention, detection, and treatment.

What is Blood Pressure?

Blood pressure is the force applied against the walls of the arteries as the heart pumps blood through the body.


Know Your Blood Pressure Number
The first number, systolic blood pressure, measures the maximum pressure exerted as the heart contracts. A measurement over 90 and under 140 is generally considered normal for an adult.

The lower number indicates diastolic pressure is a measurement taken between beats when the heart is at rest. A measurement over 60 and under 90 is generally considered normal for an adult.

High Blood Pressure is a Global Epidemic. Over 1.5 billion people worldwide suffer from high blood pressure (or hypertension).

Lower Your Sodium

Prevention and Control of High Blood Pressure

1. Maintain a Healthy Weight

2. Eat More Fresh Vegetables and Fruits

3. Cut Back on Salt Intake
4. Exercise
5. Check Your Blood Pressure Regularly
6. If you are on medication, take the medication as prescribed.

Resources
National Heart, Lung, and Blood Institute (NHLBI). National High Blood Pressure Education Program

The World Hypertension League (WHL).  The World Hypertension League's (WHL) objectives are to promote the detection, control, and prevention of arterial hypertension in populations.

National Employee Health and Fitness Month

Employees’ Health And Fitness Programs

Workplace Wellness Programs enhance the
overall health and productivity of your organization.

Benefits For Employers

Increase employee productivity

Improve health care costs

Less illness and injuries

Reduce employee absenteeism

Benefits For Employees

Less stress

Improve physical fitness

Better eating habits or weight control

Increase physical and mental health 

Global Employee Health and Fitness Month™ is Administered annually by the National Association for Health and Fitness. NEHF is a national health observance created to promote the benefits of physical activity for individuals through their worksite health promotion activities. Founded in 1989, National Employee Health and Fitness Month has enlisted tens of thousands of participants from employers around the world.

For More Information on how to Improve Employee Health and Fitness visit the following links:
Global Employee Health and Fitness Month

National Employee Health and Fitness Day Campaign

NCPAD The National Center on Physical Activity and Disability

Celebrate Walnuts - National Walnut Day

Walnut is used for food after being processed, while green for pickled walnuts or after full ripening for its nutmeat. The walnut is nutrient-dense with protein and essential fatty acids.

Nutrient Profile

Adding Walnuts to your Diet

1. Walnut meats are available in two forms; in their shells or shelled. The meats may be whole, halved, or in smaller portions due to processing.
2. Walnuts are often candied and may be used as an ingredient in other foodstuffs.
3. Pickled walnuts are the whole fruit that can be savory or sweet depending on the preserving solution.
4. Walnut butter can be homemade or purchased in both raw and roasted forms.
5. All walnuts can be eaten on their own (raw, toasted, or pickled) or as
6. Walnuts can be added to muesli
7. Add to oatmeal

8. Add crunch to a salad
9. Mix into a vegetable stir-fry for extra protein.

10. Popular in brownie recipes

Walnut oil is available commercially and is chiefly used as a food ingredient, particularly in salad dressings. It has a low smoke point, which limits its use for frying.

More than 99% of the walnuts in the U.S. are grown in California’s Central Valley. Internationally, California walnuts supply three-quarters of the world’s walnut trade.

Walnuts have a positive impact on heart health and also may improve cognitive function.

Recipe

Beet, Goat Cheese and Walnut Salad, California Walnut  

References

1. Walnut, Wikipedia  

2. California Walnut, Resources, and Recipes  

UN International Day of Families

Food brings us together; family keeps us together.

National Family Month is celebrated every year from
Mother's Day through Father's Day.

May 15th is the United Nations International Day of Families. 

2024 Theme: Families and Climate Control

Climate change adversely affects families' health and well-being by increasing pollution levels. Extreme weather events, such as hurricanes, droughts, and floods, exacerbated by climate change, often lead to forced displacement and loss of livelihoods. These events negatively impact agricultural productivity and access to water, intensifying hunger and vulnerability. Additionally, they cause economic disruptions in industries sensitive to climate impacts, such as agriculture and fisheries.

Without significant action, adapting to and mitigating the impacts of climate change will become increasingly difficult and costly.

Empowering families through education, changing consumption habits, and advocacy is essential for meaningful and effective climate action. Families pass values across generations, so instilling sustainable habits and climate awareness early on is crucial. Integrating circular economy principles into early childhood education can help build a sustainable economic model based on minimizing waste and regenerating natural resources. Families, as consumers and advocates, can drive the transition to a circular economy.

The 2024 International Day of Families aims to raise awareness of how climate change impacts families and the role families can play in climate action. Through family and community initiatives, we can foster climate action with education, access to information, training, and community participation.

International Day of Families, 

The Family Meal, a Tradition Celebrated Worldwide

National Women’s Checkup Day, a part of National Women's Health Week

National Women’s Health Week is organized by the U.S. Department of Health and Human Services’ Office on Women’s Health (OWH). The goal is to empower women to make their health a top priority. 

There are some women who are so busy caring for their families and others, neglect to care for themselves. During National Women’s Health Week remind your wife, mother, grandmother, daughter, sister, aunt, and/or girlfriend to take steps to improve their health and prevent disease.

The annual National Women’s Health Week kicks off on Mother’s Day, Dedicate this day to visit or make an appointment with your healthcare professional. Schedule a check-up. Prevention and early detection are crucial to one’s health. To learn more about National Women's Health Week visit the following links:

National Women's Health Week 

National Women's Checkup Day

Why is it important for women to participate in National Women's Checkup Day?

It is important for women to get regular checkups because screening tests, such as mammograms and Pap tests, can find diseases early when they are easier to treat. Some women need certain screening tests earlier, or more often than others. Screenings and routine care can help women lower their risks of many health conditions, including heart disease.

How can women participate in this important event?
Women can participate in National Women’s Checkup Day by:
Contacting their current health care professional to schedule a checkup and get important screenings on National Women’s Checkup Day.

Discussing with their health care professionals which screenings and tests are right for them when they should have them, and how often.

For information about participating in National Women’s Checkup Day and other National Women’s Health Week activities, visit the National Women’s Health Week website at https://www.womenshealth.gov/nwhw/ 

Women's Health Month

The information provided here is from the National Women's Health Information Center (NWHIC).