National Dessert Day - Healthy Choices

Dessert is a confectionery or sweet course that concludes the main meal. The course usually consists of sweet foods, fruit, and possibly a beverage such as a dessert, wine or liqueur, but may include coffee, cheeses, nuts, or other savory items. In some parts of the world, such as much of central and western Africa and most parts of China, there is no tradition of a dessert course to conclude a meal.

The term "dessert" can apply to many items, including cakes, tarts, cookies, biscuits, gelatins, pastries, ice creams, parfaits, pies, puddings, custards, and sweet soups. Fruit is also commonly found in dessert courses because of its naturally occurring sweetness. 

Pink Desserts 

Breast Cancer Awareness Month 

Recipes Below are Parfait Desserts

Pumpkin Pie Parfait with Cranberry-Walnut Relish

Strawberry Parfait with Granola

Mango Parfait

Strawberry Shortcake Parfait

Red, White, and Blue Parfait

Resources
1. Dessert, Wikipedia
2.  Healthy Dessert Recipes, EatingWell
3. Healthy Baking Alternatives, Jessica Cox, RD, Eatright
4. 9 Vegetables You Can Eat as Dessert, EatingWell

Metastatic Breast Cancer Awareness Day and Resources

What is Metastatic Breast Cancer? 

MBC is a nonprofit patient advocacy group dedicated to the concerns of women and men living with metastatic breast cancer. They strive to help those living with stage IV breast cancer be their own best advocate by providing education and information on treatments and coping with the disease.

Metastatic Breast Cancer

Resources and References
1. Metastatic Breast Cancer Support & Education 

World Arthritis Day - Cooking Tips for People with Arthritis

Arthritis is not a single disease; it is an informal way of referring to joint pain or disease. There are more than 100 different types of arthritis and related conditions. People of all ages, sexes, and races can and do have arthritis, and it is the leading cause of disability in America. More than 50 million adults and 300,000 children have some type of arthritis. It is most common among women and occurs more frequently as people age.

Common arthritis joint symptoms include swelling, pain, stiffness, and decreased range of motion. Arthritis can cause permanent joint changes. These changes, such as knobby finger joints, may be visible, but the damage can often be seen on an X-ray.

Osteoarthritis is the most common type of arthritis. Over time, joints can lose strength, and pain may become chronic. Risk factors include excess weight, family history, age, and previous injury.

When the joint symptoms of osteoarthritis can be managed by:

• balancing activity with rest
• using hot and cold therapies
• regular physical activity
• maintaining a healthy weight
• strengthening the muscles around the joint for added support
• using assistive devices
• taking over-the-counter (OTC) pain relievers or anti-inflammatory medicines
• avoiding excessive repetitive movements

If joint symptoms are severe, causing limited mobility and affecting the quality of life, some of the above management strategies may be helpful, but joint replacement may be necessary.

Osteoarthritis can be prevented by staying active, maintaining a healthy weight, and avoiding injury and repetitive movements.

Cooking Tips for People with Arthritis

Cooking can be difficult for people with arthritis, physical limitations, pain, and fatigue. Here are some meal-prep strategies to help you fuel your body with nutritious and delicious food, even when arthritis has left you feeling tired and in pain.

1. Use Ergonomic Cooking Tools. Arthritis pain, especially affecting the hands, fingers, wrists, elbows, and shoulders, can make simple cooking tasks more difficult. Lightweight cooking tools which have easy grips and non-slip handles are very helpful for people with arthritis. There are many design selections for cooking tools and kitchen aids. Spatulas, spoons, ladles, whisks and other cooking tools which feel comfortable in your hand can improve manual dexterity, reduce pain, and compensate for swollen and deformed joints.

2. Use tools for chopping and stirring.  Actions that force you to exert a lot of pressure on your joints in the hands and wrists can be painful, which is why chopping, cutting, and stirring are perhaps the hardest kitchen tasks for those with arthritis. Food processors help people with arthritis who have difficulty with manual cooking tasks like chopping, cutting, and slicing. The food processor will automatically chop, shred, or slice after you load it. Choose a food processor which is manageable.

3. Get help with jars. Jars can be a pain to open. Flat, rubber grips may make it a little easier but still require some effort. You can also try a mounted under-cabinet opener, and there are even electric jar openers. For hard-to-pop-open plastic containers, like yogurt use an inexpensive ring on your thumb and place the ring under the edge to lift it up.

4. Rocker Knife or Specialty Knives Simplify Cutting. Rocker knives are an example of a specialty cooking tool. The two-handled design puts strength and controls back into cutting and chopping. The rocker blade design has the motion built right in.

5. Lighten your load. Use lighter-weight pots and pans. This also goes for plates, prep bowls, cookware, and storage containers. Be extra careful with large pots of food. Pots and pans can be heavy, clumsy, and hard to manage for people with painful, arthritic joints. Using a pot or pan with two handles distributes the weight evenly between your hands and wrists.

6. Pull Up a Stool. Sit on a chair to do all the chopping and prep work. Work at your kitchen table, or sit there if you have stools under the counter. If you are standing, use an anti-fatigue kitchen mat. Non-trip mats can take some of the stress off your legs and feet.

7. Store Foods Conveniently. Make sure you have food storage containers that are easy for you to open and easy for you to stack. Whether you choose plastic storage containers with easy-open lids or Ziploc bags, make sure they are convenient for you.

8. Make Kitchen Shelves Accessible. Your kitchen shelves should be easily accessible so that you don't strain your muscles and hurt painful joints when trying to reach dishes, cookware, or food. Have your most commonly used items closest to where you use them. Make sure kitchen items are not stacked precariously so that they can fall as you reach for them. Set up your kitchen with safety in mind and convenience too.

9. Invest in a slow or instant cooker. One-pot meals are the way to go to simplify your prep and cleanup. Slow cookers and Instant Pots make it easy to throw the ingredients in and forget about them until they’re ready.

10. Get help from the grocery store. Grocery shopping doesn’t have to be difficult as it used to be. Home delivery or pickup services take this task off your shoulders. If you do venture to the store, take advantage of any assistance the store can give you. Shop for precut veggies in both the fresh and frozen sections, ask the butcher and fishmonger to cut up meat and debone fish or buy precooked foods like a roast chicken to doctor up at home.

11. Delegate. A good manager knows what tasks to hand off to others. If you find something really painful, ask your partner or kids to help.

12. Simplify cleanup. Use the dishwasher. You can also prepare ahead of time for less mess by placing liners in your slow cooker, aluminum foil in your roasting pans, and parchment paper on your cookie sheets.

13. Planned Leftovers. Make extra food and plan for leftovers. By doubling your recipe, you can create planned leftovers which you can freeze and have available for another day.

Take steps to avoid foodborne illness

People who take arthritis medications that suppress the immune system are particularly vulnerable to E. coli, hepatitis C, and other food-related illnesses. Stay apprised of food recalls, and remember to thoroughly wash fruits and vegetables.

Resources
1. Arthritis Foundation, Arthritis Diet
2. Nutrition and Rheumatoid Arthritis, by Kristine Duncan, RDN. TodaysDietitian
3. Rheumatoid Arthritis: Cooking Made Easier, Everyday Health.

Crack into Endless Possibilities - World Egg Day

Eggs are vital in feeding people in both developed and developing countries. They are an excellent, affordable source of high-quality protein that can be produced almost anywhere, making them a valuable food source worldwide.

International Egg Commission (IEC) Chairman Joanne Ivy explained: “As an industry, we feel very privileged to be producing a product that can benefit so many people; we have publicly pledged to work with food organizations and developing nations to help provide access to eggs for everyone.“

Crack Into Endless Possibilities

Globally, over 1 billion people are underfed and undernourished; the egg industry believes it can make a difference and help to stop this.  With the help of the IEC and international egg associations from around the world, the international egg industry has pledged to work with the United Nations’ Food and Agriculture Organisation, food organizations, and developing nations to help feed the world’s growing population and make eggs available to everyone.

Nutrition

Recipe: Strawberry Omelet 

Ingredients

Non-Stick Spray
1 Egg White
2 Tbsp Non-fat Milk
1/2 cup Strawberries

Nutritional Analysis

Playing it Safe with Eggs

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, Restaurants, 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

  

October 10, National Angel Food Cake Day

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

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

Top with berries

Resources and References

1. Food Network, Classic Angel Food Cake

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

Nutritional Analysis Services
Ensure accurate and cost-effective nutritional analysis and food nutrition facts labels for your recipes and menus utilizing an extensive research database. A great service for the Media, Cookbook Publishers, Writers, Chefs, Recipe Websites and Blogs. Your readers will enjoy and benefit from the Nutrition information.

For more information, visit Dietitians-Online Nutritional Analysis Services

contact:
Sandra Frank, Ed.D, RDN, FAND
recipenews@gmail.com
954-294-6300

Home Food Safety When the Power Goes Out

Be Prepared

Stock up on non-perishable foods that don't require refrigeration, and choose single-serve sizes if available to avoid the need for refrigeration of unused portions. Consider these easy, healthy, shelf-stable foods: 

Summary

 More information can be found at Home Food Safety. 

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

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

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

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

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

Resource

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

World Octopus Day - Food Resources

Octopus Food Resources

Nutrient Profile

How to Cook Octopus

by Kyle Phillips, featured in Spruceeats

Best Recipes for Octopus,
Food & Wine

It may seem daunting, but the octopus is worth tackling at home. Whether grilled or braised, the tender tentacles are incredibly delicious and can be served in a myriad of ways.

Pan-Seared Octopus with Italian Vegetable Salad 

by Jon Shook and Vinny Dotolo

National Pierogi Day - Potato Pierogis

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

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

Potato Pierogis
4 servings

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

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

Resources

1. Wikipedia, Pierogi

World Farm Animal Day and Vegetarian Awareness Month

World Farm Animal Day, founded in 1983, is dedicated to exposing and memorializing the needless suffering and death of cows, pigs, turkeys, chickens, and other innocent, sentient animals raised and slaughtered for food. World Farm Animals Day will continue until animals are no longer seen as commodities and are raised for their flesh and by-products.

Animal Rescues That Will Make You Happy
that PETA Exists

Vegetarian Resources

1. The Vegetarian Resource Group
2. Peta
3. Vegetarian Nutrition Dietetics Practice Group (VN DPG), Academy of Nutrition and Dietetics
4. The Vegan Society
5. Ginny Messina, RDN - Vegan Dietitian: Recipes to Try - Pinterest 
6. MyPlate, Healthy Eating for Vegetarians
7. USDA Food Patterns: Healthy Vegetarian Eating Pattern - Dietary Guideline for Americans 2020-2025 

Note from Author.  Education materials are designed to be "Family Friendly;" therefore, I chose not to portray the slaughter of animals.

October, Breast Cancer Awareness Month Health Benefits of Pink Foods

The Power of Pink

Health Benefits of Pink Foods

Pink Grapefruits contain lycopene. Lycopene is a naturally occurring chemical that gives fruits and vegetables a red color. It is one of a number of pigments called carotenoids. Lycopene is a powerful antioxidant that may help protect cells from damage. Current research is exploring the role of lycopene in relationship to preventing heart disease and cancer of the prostate, breast, lung, bladder, ovaries, colon, uterine, and pancreas.

 Pink Salmon is a good source of omega-3 fatty acids. In addition, pink salmon is rich in calcium, protein, magnesium and potassium; and contains iron, niacin, selenium, and vitamins A, B-12, C and E. Research shows that omega-3 fatty acids may reduce inflammation and help lower risk of chronic diseases such as heart disease, cancer, and arthritis. Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioral function.

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.

Raspberries contain high levels of ellagic acid, a polyphenol and antioxidant being studied as a food in the fight against cancer. Raspberries are also rich in anthocyanins, a flavonoid compound that gives them their red color. Anthocyanins may help protect the circulatory, cardiovascular and neurological systems. Raspberries are a rich source of vitamin C, manganese and dietary fiber; and is a low-glycemic index food.

Red Onions are a natural sources of quercetin. Quercetin is a bioflavonoid and has antioxidant and anti-inflammatory properties. Quercetin is being studied for treating conditions of high cholesterol, heart disease, circulation problems, diabetes, cataracts, peptic ulcers, inflammation, asthma, gout, chronic fatigue syndrome, preventing cancer, and for treating chronic infections of the prostate. Quercetin research is evaluating the effectiveness of increased endurance and improved athletic performance. Red onions also provide allicin, an organic sulfur compound responsible for the taste and smell of onions. Allicin may protect against inflammation, allergies, and bacteria; and may reduce the risk factors of certain types of cancers.

 Guavas are rich in dietary fiber, vitamins A and C, folic acid, potassium, and manganese. A guava contains about 4 times the amount of vitamin C as an orange. Vitamin C is an antioxidant, which helps, protects cells from free radical damage. Currently there is insufficient evidence to rate the effectiveness of guava in the treatment of colic, diarrhea, diabetes, cough, cataracts, high cholesterol, heart disease, cancer, and other conditions. More research is needed to evaluate the usefulness of guava for these conditions.

 Yogurt, Raspberry, Low Fat or Fat-Free Yogurt has been associated with a wide range of health benefits, due to its bacterial cultures and the many nutrients it contains. Yogurt is an excellent source of protein, calcium and potassium. Some research shows that yogurt with probiotic cultures may help improve the immune system; reduce yeast infections in women; help with digestion; and reduce colon and other cancer risks. Calcium has beneficial effects on bone mass and may help prevent osteoporosis. Many people who are lactose intolerant can enjoy yogurt. One serving of yogurt is one eight-ounce cup or serving.

National Breast Cancer Awareness Month
NBCAM Organizations Working Together
References. National Breast Cancer Awareness Month
American Cancer Society (ACS) www.cancer.org
American College of Obstetricians and Gynecologists www.acog.org
American College of Radiology (ACR) www.acr.org
The American Society of Clinical Oncology (ASCO) www.asco.org
The American Medical Women's Association (AMWA) www.amwa-doc.org
CancerCare www.cancercare.org
National Medical Association (NMA), www.nmanet.org
The Oncology Nursing Society (ONS) www.ons.org
Prevent Cancer Foundation www.preventcancer.org
Susan G. Komen for the Cure® www.komen.org
Centers for Medicare & Medicaid Services (CMS) www.cms.gov
National Cancer Institute (NCI), www.cancer.gov

Symbolic Foods of Rosh Hashanah

Symbolic Foods of Rosh Hashanah

National Pumpkin Seed Day

Pumpkin seeds, also known as pepitas, are the edible seeds of pumpkins or certain other squash cultivars. They are typically rather flat and asymmetrically oval, light green in color, and may have a white outer hull. Wikipedia Pumpkin seeds are rich in magnesium. Eat them year-round as a soup or salad topper, with cereal, or in a homemade trail mix.

According to the United States Department of Agriculture (USDA) National Nutrient Database, approximately 2 tablespoons of unshelled roasted pumpkin seeds unsalted (28 grams) contain:

Recipe. Roasted Cauliflower with 

Pumpkin Seeds and Queso Fresco

Roasted Cauliflower with Pumpkin Seeds and Queso Fresco is a delicious and easy side dish that can complement any main course. This dish adds pumpkin seeds and crumbled queso fresco, creating a surprising and delightful combination.

Yield: 4 - 6 servings

Ingredients

4 cups small cauliflower florets
2 tablespoons raw pumpkin seeds
2 tablespoons olive oil
1/2 teaspoon black pepper
kosher salt to taste
6 garlic cloves, chopped
3 tablespoons crumbled queso fresco


Directions

1. Preheat your broiler to high.
2. Combine the cauliflower florets, pumpkin seeds, olive oil, black pepper, kosher salt, and chopped garlic in a large bowl.
3. Spread the mixture on a foil-lined baking sheet.
4. Broil for 8-10 minutes or until the cauliflower is browned and tender, stirring once after 4 minutes.
5. Remove from the oven and top with crumbled queso fresco.

The analysis is based on 6 servings.
Calories (kcal)           89
Protein (g)                   3
Carbohydrates (g)     5
Dietary Fiber (g)        2
Total Sugars (g)         2
Added Sugar (g)        0
Fat (g)                          7
Saturated Fat (g)       2
Cholesterol (mg)       5
Calcium (mg)             63
Magnesium (mg)      19
Phosphorus (mg)      75
Potassium (mg)      245
Sodium (mg)             75

Enjoy