Yellow and Orange Foods, Brighten Your Plate

Yellow and Orange Foods

Yellow Foods: Apricots, Bananas, Corn, Garbanzo Beans, Golden Apples, Golden Flax Seed, Golden Raisins, Grapefruit, Honey, Lemon, Lemongrass, Pears, Pineapple, Saffron, Spaghetti Squash, Squash Blossoms, Sweet Corn, Yellow Beans, Yellow Lentils, Yellow Peppers, Yellow Summer Squash, Yellow Wax Beans

Orange Foods: Butternut Squash, Cantaloupe, Carrots, Cheddar Cheese, Citrus Fruits, Clementine, Creamsicle, Mandarin Oranges, Mangoes, Nectarines, Orange Jello, Orange Peppers, Orange Tomatoes, Oranges, Papaya, Peaches, Pumpkin, Rutabagas, Salmon, Sweet Potatoes, Tangerines, Whole Grains, Yams

Do you know any other Yellow or Orange foods?

About Yellow and Orange Foods

Most orange and yellow fruits and vegetables contain antioxidants, such as vitamin C and the phytonutrients carotenoids and bioflavonoids. The foods are also rich in fiber and many vitamins and minerals.

Carotenoids give fruits and vegetables their color and are converted into vitamin A in the body. Vitamin A is needed for vision, new cell growth, healthy skin and tissues, and night vision. Carrots and sweet potatoes are rich in beta carotene.

Citrus fruits, mangoes, nectarines, peaches, peppers, and sweet corn contain beta cryptoxanthin, a carotenoid that may help maintain the respiratory tract and reduce the risk of lung cancer. Hesperidin is a bioflavonoid found in citrus fruits and juices and may lower the risk of heart disease.

Vitamin C is in citrus fruits and helps maintain healthy teeth and gums; improves circulation; enhances iron absorption and helps resist infection.

Salmon is a great source of omega 3 fatty acids and may help reduce the risk of heart disease.

Yellow lentils are high in fiber, folate, and other B vitamins. Fiber helps prevent constipation. Folate is important in producing healthy red blood cells, preventing birth defects, and reducing the risk of strokes, heart disease, and some cancers.

Recipe

Sunshine Salad with Yellow Squash, Orange and Tomato 

Ways to Increase Yellow and Orange Food Intake:
• Add apricot, bananas, oranges, peaches, and/or papaya to cereals or salads. They will bright up your morning.
• For snacks or food on the go, choose any of the rich yellow and orange fruits and vegetables, for example, apricots, bananas, golden apples, golden raisins, pears, pineapple, carrots, oranges, mangoes, nectarines, papaya, peaches and/or tangerines.
• Add carrots and/or diced peppers (yellow or orange) to salads or main courses.
• Use sweet potatoes instead of white potatoes for a change in color
• Eat grilled salmon at least once a week.
• Prepare a butternut squash soup.

Wellness News employs young adults with "Special Needs" (Cerebral Palsy, Autism, Down Syndrome, Muscular Dystrophy). My staff started the project in September 2010. Over the next five months, we would take over 600 photographs of colorful foods in order to create the March presentation for NNM. Many of the photographs are available for purchase with the proceeds going to special needs young adults. Contact Dr. Sandra Frank for additional information (recipenews@gmail.com).

Prepared by
Sandra Frank, Ed.D, RD, LDN, FAND
Jake Frank
Jonathan Cruz

Power Your Heart with Lean Protein

Power Your Heart with Lean Protein

What foods are in the Protein Food Group?

The following foods are considered part of the Protein Foods Group: meat, poultry, seafood, beans and peas, eggs, tofu, processed soy products, nuts, and seeds. Beans and peas are also part of the Vegetable Group. 

Select a variety of protein foods to improve nutrient intake and health benefits, including at least 8 ounces of cooked seafood per week. Young children need less, depending on their age and calorie needs. Meat and poultry choices should be lean or low-fat. The advice to consume seafood does not apply to vegetarians. Vegetarian options in the Protein Foods Group include beans and peas, processed soy products, and nuts and seeds.

How much food from the Protein Foods Group is needed daily?

The amount of food from the Protein Foods Group you need to eat depends on age, sex, and level of physical activity. Most Americans eat enough food from this group but need to make leaner and more varied selections of these foods. 

What counts as an ounce equivalent in the Protein Foods Group?

In general, 1 ounce of meat, poultry or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered as 1 ounce-equivalent from the Protein Foods Group.

Recipe: Spicy Garlic Soy Tofu, by Suganya Hariharan, relishthebite.com, FoodNetwork, Nutrition Profile by @DietitianOnline  

March 19, National Poultry Day Cooking, Safety and Nutrition

Poultry is an excellent source of protein and lowers in fats than red meat (especially if you remove the skin). There are about 3,200,000 poultry recipes on the Internet.

Calorie Facts about Poultry

Poultry 101 USDA Guidance on Cooking Poultry

Safety is important when handling poultry and meats. The USDA requires that safe handling instructions be posted on all packages of raw and not fully cooked meat and poultry.

For additional information on Poultry, visit the USDA


Chicken Kebabs with Oranges and Peppers Slices

Makes 6 main course serving
Ingredients
1/4 cup plain Greek-style whole-milk yogurt
1/4 cup fresh lemon juice
6 garlic cloves, minced
1 teaspoon turmeric
2 pounds skinless, boneless chicken thighs, cut into 1-inch pieces
1/2 Orange sections
1/2 Green Peppers, sliced

Directions
1. Whisk together yogurt, lemon juice, garlic, and turmeric in a large bowl.
2. Add chicken, orange sections and pepper slices - stirring to coat.
3. Marinate, cover, and chilled for at least 8 hours.
4. If using a charcoal grill, open vents on bottom of grill, then light charcoal. When charcoal turns grayish white and you can hold your hand 5 inches above grill rack for 3 to 4 seconds, grill is ready (medium-hot). If using a gas grill, preheat burners on high, covered, 10 minutes, then reduce heat to medium-high.
5. While grilling, drain chicken, orange sections, and pepper slices and discard the marinade.
6. Thread chicken pieces, orange sections, and pepper slices onto skewers.
7. Lightly oil hot grill rack, then grill kebabs, covered only if using a gas grill, turning occasionally, until chicken is just cooked through, 4 to 6 minutes.
Note. If you aren't able to grill outdoors, kebabs can be cooked in batches in a lightly oiled large (2-burner) ridged grill pan over medium-high heat, turning occasionally, 5 to 7 minutes. 

Nutrition Information

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, LN, FAND recipenews@gmail.com 954-294-6300

National Agricultre Day

National Ag Day

Every year, producers, agricultural associations, corporations, universities, government agencies, and countless others across America join together to recognize agriculture's contributions. The Agriculture Council of America hosts the campaign on a national level.

Thank you to all our farmers.
Happy National Agriculture Day!

Ag Day is about recognizing - and celebrating - the contribution of agriculture to our everyday lives. The National Ag Day program encourages every American to:

*Understand how food and fiber products are produced.

*Value the essential role of agriculture in maintaining a strong economy.
*Appreciate agriculture's role in providing a safe, abundant, affordable product.

Do you know where the food on your plate comes from?

Each American farmer feeds more than 144 people, dramatically increasing from 25 in the 1960s. As the world population soars, there is an even greater demand for the food and fiber produced in the United States.

Resources:
National Ag Day Blog

Celebrate St. Patrick's Day with Healthy Green Foods

 Shades of Green, a Symphony of Flavors. 

Celebrating Green Foods

Ways to increase Green Food Intake:
•Add spinach or broccoli when cooking pasta, rice, or soup.
•Freeze green grapes for a sweet snack.
•Add thin slices of green apples or zucchini to a sandwich.

Recipe

Spinach Pesto Pasta
by Alida Fischbach @alidaskitchen  

About Green Fruits and Vegetables.
Green in plants signifies the presence of the plant pigment chlorophyll. The nutrients found in these fruits and vegetables may reduce cancer risks, lower blood pressure, and LDL cholesterol levels, improve vision, enhance the immune system, and fight harmful free radicals.

Green fruits and vegetables are rich in many vitamins and minerals, such as calcium, folate, vitamin C, and beta-carotene (vitamin A). They contain phytochemicals such as luteins and indoles, which may reduce the risk of heart disease. They are high in fiber and support a healthy digestive system.

Definitions:
Phytonutrients (or phytochemicals) are found in plants. They are part of what gives fruits and vegetables their colors. Phytonutrients 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 by 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.

Kermit Sings Being Green

Artichoke Adventures. Unlock the secrets of artichokes:

Artichoke Adventures. Unlock the secrets of artichokes.

A study conducted by the USDA shows artichokes contain a large amount of antioxidants, in the form of phytonutrients. Among the most powerful phytonutrients are Cynarin and Silymarin, which have strong positive effects on the liver. 

Artichoke Harvest

Serving an Artichoke

Resources:

Ocean Mist Farms. Since 1924, Ocean Mist Farms has provided multiple generations of customers with Artichokes and vegetables and is still family-owned. Called the California Artichoke and Vegetable Growers Corporation until 1995, Ocean Mist Farms is headquartered in Castroville, California - “The Artichoke Capital of the World” and home of the annual Castroville Artichoke Festival.

Artichoke Basics

MyPlate Dairy Group - Choose Low-Fat or Fat-Free Dairy

Ever Wonder about Milk's Journey
from Farm to Glass.

MyPlate - Dairy Food Group

What foods are in the Dairy Group?

Nutrients and Variety from the Dairy Group

Comparing Dairy and Dairy-Free Alternatives 

Yogurt with Fruit Parfaits

Pear Helene, Modiifed

Pear Helene, Modified
Classic French Pear Dessert
4 servings

The dessert was reputably invented by the godfather of haute cuisine, Auguste Escoffier in Paris in the 19th century and purportedly named after the opera, La Belle Helen (the beautiful Helen) by Offenbach.

The ease of preparation and beautiful presentation make this dish a stunning dessert. What is not to love about pears, chocolate, and ice cream. 


Ingredients
2 whole cinnamon sticks
3/4 cup granulated sugar
2 1/2 cups water (divided)
4 firm Bosc pears (peeled, cored with stem intact)
1 cup vanilla ice cream, light
4 Tbsp ​chocolate sauce (for drizzling)

Directions

1. Combine the cinnamon sticks, sugar, and 1/2 cup of water in a medium saucepan.
2. Bring the mixture to a boil, and then reduce the heat and simmer for 2 to 5 minutes, until it becomes a thick-like syrup and turns golden brown.
3. Turn the heat to the lowest setting and gently whisk in the remaining 2 cups water, until the syrup is completely incorporated into the water.
4. Add the peeled pears to the sugar syrup mixture and bring to a gentle simmer for 15 minutes. Test the doneness with a knife by pricking in the thickest part of the fruit; the pears are poached when they are just cooked through, but not completely soft. Be careful not to overcook. 
5. Allow the pears to cool in the syrup until they are at room temperature. Lift the pears carefully from the pan with a slotted spoon.
6. Serve with 1/4 cup of vanilla ice cream and a drizzle of one tablespoon chocolate sauce.

Edible Flowers: A Colorful and Flavorful Addition to Your Diet

 The Ultimate Guide to Edible Flowers

Edible Flowers: A Colorful and Flavorful Addition to Your Diet

Flowers have been part of human cuisine for thousands of years. Ancient Chinese cooks experimented with edible flowers as early as 3,000 B.C.E., while the Romans used violets, roses, and lavender in their dishes. Today, many chefs and home cooks use edible flowers to add unique flavors and beautiful presentations to their meals.

But you don’t need to visit a fancy restaurant to enjoy these natural delicacies—you might have edible flowers growing right in your garden! This guide explores popular edible flowers, how to prepare them, and which ones to avoid.

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How to Prepare Edible Flowers

Edible flowers taste best when picked fresh from the garden, ideally in the early morning before they have been exposed to too much sun. If you cannot use them right away, store them in the fridge in a plastic container and consume them within a few days.

Before eating, wash and dry them gently by dipping them in a bowl of water and shaking off excess moisture. Be sure to remove the bitter heel at the base of the petal and discard the stamens, pistil, and calyx of larger flowers. Some, like pansies, can be eaten whole.

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Flowers to Avoid

Not all flowers are edible, and some can be toxic if consumed. If you're uncertain about a flower’s safety, do not eat it. Additionally, people with pollen allergies may want to avoid edible flowers entirely.

Important safety tips:

• Never eat faded, discolored, or dusty flowers from gardens or roadsides.

• Avoid flowers treated with pesticides or other chemicals.

• When in doubt, consult a trusted guide or expert.

Toxic flowers to avoid include:

• Daffodil

• Poppy

• Foxglove

• Oleander

• Clematis

• Bluebell

• Rhododendron

• Larkspur

• Hydrangea

• Lily-of-the-Valley

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10 Common Edible Flowers

Cornflower – Sweet to spicy, clove-like flavor.

Dahlia – Ranges from water chestnut and apple to carrot flavors.

Hibiscus – Adds a citrus-like taste to teas and fruit salads.

Honeysuckle – Can be used to make syrup, pudding, or tea. 

Magnolia – Young flowers can be pickled or eaten fresh in salads.

Nasturtium – Peppery like watercress, great for salads. 

Pansy – Mild, fresh taste, perfect for garnishing dishes. 

Rose – Used in drinks, jams, and fruit dishes for its delicate fragrance. 

Scented Geraniums – Flavors range from citrus to nutmeg. 

Cape Jasmine – Fragrant and ideal for baking, pickling, or preserves.

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10 Unusual Edible Flowers

Forget-me-not – A tasty garnish or trail snack. 

Sunflower – Mild nutty flavor; petals are great in salads.

Hollyhock – Remove the stamen before consuming. 

Lilac – Great mixed with cream cheese or yogurt. 

Camellia – Often dried and used in Asian cuisine. 

Fuchsia – Remove green parts before eating for a better taste. 

Freesia – Infuses well in tea with lemon juice. 

Gladiolus has a mild lettuce-like flavor and is great in salads.

Peony – Delicious fresh in salads or lightly cooked. 

Pinks – Clove-like taste, excellent in flavored sugars and vinegars.

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Creative Ways to Use Edible Flowers

• Salads – Add color and unique flavors.

• Teas – Infuse petals for a refreshing drink.

• Desserts – Decorate cakes, cookies, and pastries.

• Jams & Jellies – Enhance with floral notes.

• Cocktails – Garnish drinks with fresh petals.

• Soups & Stir-Fries – Incorporate flowers like sunflowers or calendula.

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Final Thoughts

Edible flowers offer both beauty and taste, transforming ordinary dishes into extraordinary experiences. Whether you're adding a splash of color to your plate or experimenting with new flavors, flowers can elevate your culinary creations. Just be sure to identify them correctly and enjoy responsibly!

Do you have edible flowers growing in your garden? Share your favorite recipes and uses.  

Celebrate Registered Dietitian Nutritionist Day and Dietetic Techician, Registered

Registered Dietitian Nutritionist Day and Dietetic Technician Registered Day were created by the Academy of Nutrition and Dietetics to increase the awareness of registered dietitian nutritionists as indispensable food and nutrition services providers. 

Acknowledge the Contributions and Celebrate the Dedication of the RDN & NDTR, who help people and communities achieve a healthy lifestyle through food and nutrition. 

Congratulations, RDNs! 

History

National Johnny Appleseed Day

John Chapman (September 26, 1774 – March 18, 1845), called Johnny Appleseed, was an American pioneer nurseryman who introduced apple trees to large parts of Pennsylvania, Ontario, Ohio, Indiana, and Illinois, as well as the northern counties of present-day West Virginia. He became an American legend while still alive, due to his kind, generous ways, his leadership in conservation, and the symbolic importance he attributed to apples.

The Story of Johnny Appleseed

Johnny Appleseed, Wikipedia 

Embrace the Unusual: The Hidden Gem of Ugly Produce

 Don’t Judge Produce by Its Cover: Nutritious, Delicious, and Beautifully Unique

When you think of fresh produce, you likely picture pristine, uniform fruits and vegetables displayed neatly at the grocery store. But have you ever considered the fate of those that don’t meet these strict aesthetic standards? Enter ugly produce—a term that challenges our perception of beauty in food while addressing a major issue: food waste.

What is Ugly Produce?

Definition:
Ugly produce refers to fruits and vegetables deemed cosmetically imperfect due to irregular shapes, discoloration, blemishes, or scarring. While they may not look perfect, they are just as nutritious and delicious as their traditionally “ideal” counterparts.

Reasons for "Ugliness":

• Shape: Misshapen, asymmetrical, or odd-looking produce.

• Scarring: Natural surface blemishes or growth marks.

• Discoloration: Unusual or uneven color variations.

Some common examples of ugly produce include:
🍅 Lumpy tomatoes
🍑 Misshapen peaches
🥕 Twisted carrots
🍠 Triple sweet potatoes
🍓 Oddly shaped strawberries

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The Hidden Nutritional Value

Looks can be deceiving! Ugly produce is just as nutrient-rich as “perfect” produce, containing the same vitamins, minerals, and antioxidants. Their appearance does not impact their taste or health benefits in any way. In fact, some argue that these less uniform fruits and vegetables may even be tastier due to their natural growth patterns.

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The Ugly Truth About Food Waste

Did you know that up to 20% of fruits and vegetables are discarded because they don’t meet cosmetic standards? This leads to millions of pounds of edible food being wasted each year. Food waste is a significant environmental issue, contributing to excessive land, water, and energy use, as well as increased greenhouse gas emissions.

By embracing ugly produce, we can:

• Reduce food waste and lessen its environmental impact.

• Support farmers by giving them a market for all their crops.

• Make fresh produce more affordable by purchasing discounted imperfect fruits and vegetables.

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The Ugly Produce Movement

The ugly produce movement aims to rescue and redistribute fruits and vegetables that would otherwise be discarded. Many companies and initiatives have emerged to make these products accessible to consumers while promoting sustainable practices.

Companies Leading the Way:

• Imperfect Foods

• Misfits Market

• Hungry Harvest

These companies specialize in sourcing imperfect produce directly from farms and delivering it to consumers, often through subscription boxes. By purchasing from them, consumers help reduce waste while enjoying fresh and affordable fruits and vegetables.

Benefits of the Ugly Produce Movement:

✔️ Reduced Food Waste: Less discarded produce means a smaller carbon footprint.
✔️ Sustainable Practices: Many ugly produce suppliers work directly with farmers and use minimal packaging.
✔️ Affordable Produce: Ugly produce is often sold at lower prices, making fresh fruits and vegetables more accessible.

Criticisms and Considerations:

While the movement has many benefits, some critics argue that not all ugly produce should be redirected to consumers. Some may be better suited for animal feed, composting, or processing into other food products like sauces or juices. A holistic approach to food waste would incorporate all these solutions.

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Embrace the Beauty of Imperfection

Next time you shop for produce, consider giving ugly fruits and vegetables a chance. Whether it’s a knobby carrot, a curvy eggplant, or a perfectly imperfect peach, each one is a testament to nature’s diversity. By supporting the ugly produce movement, you’re making a sustainable choice and discovering some of the most delicious, unique, and affordable foods available.

Let’s redefine beauty in food—one oddly shaped vegetable at a time! 

Meatballs Around the World: A Global Comfort Food

Meatballs are a beloved dish found in cultures worldwide, each with its own unique twist. Whether served with pasta, rice, or sauce, these flavorful bites bring comfort and tradition to the table. From Italy to Sweden, Asia to the Middle East, let’s explore the delicious variety of meatballs enjoyed across the globe.

 

Meatball Nutrition

A Classic Dish with Endless Variations

At their core, meatballs are made by mixing ground meat, breadcrumbs, minced onion, eggs, butter, and seasonings, shaping them into balls, and cooking them by frying, baking, steaming, or braising. While many meatballs are made with beef, pork, chicken, fish, or even game meats, plant-based options using lentils, mushrooms, or chickpeas are also popular for a vegetarian twist.

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Meatballs from Around the World

Italian Meatballs (Polpette) – These rich, herby meatballs are often served in a hearty tomato sauce with pasta or crusty bread. Unlike American-style meatballs, Italian polpette are sometimes eaten as a standalone dish rather than over spaghetti.

Swedish Meatballs – Made with a blend of pork and beef, these tender meatballs are served in a creamy, savory gravy with lingonberry jam and mashed potatoes. They’re a staple of Nordic cuisine and are famously found in IKEA cafés worldwide!

Turkish Köfte – These spiced, grilled, or pan-fried meatballs are a street food favorite in Turkey. They're often made with lamb or beef and served with rice, pita, or yogurt sauce.

Lion’s Head Meatballs – A Chinese delicacy, these oversized, tender pork meatballs are slow-cooked in a flavorful broth and served with steamed bok choy.

Indian Malai Kofta – Unlike traditional meat-based meatballs, malai kofta is a vegetarian delight made with paneer (Indian cheese) and potatoes and served in a rich, spiced tomato-cream sauce.

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Serving Meatballs in Different Ways

Meatballs can be served in countless ways:
🍝 Over pasta with a rich tomato or creamy sauce.
🍛 With rice or flatbread, accompanied by flavorful spices.
🥣 In soups or broths, adding depth and texture.
🥪 In a sandwich or sub, packed with melted cheese.

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A Dish That Stands the Test of Time

With a history that spans centuries, meatballs remain a staple in kitchens worldwide. Whether you're enjoying a plate of Italian polpette, Swedish köttbullar, or Turkish köfte, meatballs showcase the beauty of cultural diversity and how food connects us all.

Next time you’re in the kitchen, why not try making your own version of meatballs inspired by flavors from around the world? 

Recipes
Healthy Meatball recipes, EatingWell