National Potato Day

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 a vegetable.  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

Remembering Julia Child

Julia Carolyn Child was born on August 15, 1912 and died on August 13, 2004. She was an American chef, author, and television personality. Child is recognized for bringing French cuisine to the American public with her cookbook, “Mastering the Art of French Cooking,” and her television programs, the most prominent of which was The French Chef, which premiered in 1963.

In 1946 Julia married Paul Cushing Child. The couple moved to Paris in 1948. In Paris, Child attended the Le Cordon Bleu cooking school and later studied privately with master chefs. She joined the women's cooking club Le Cercle des Gourmettes, through which she met Simone Beck. In 1951, Child, Beck, and Bertholle began to teach cooking to American women in Child's Paris kitchen, calling their informal school L'école des trois gourmandes (The School of the Three Food Lovers). For the next decade, as the Childs moved around Europe and finally to Cambridge, Massachusetts, the three researched and repeatedly tested recipes. Child translated French into English, making the recipes detailed, interesting, and practical.

In 1961 the Mastering the Art of French Cooking was published and became a best-seller and received critical acclaim. The book is still in print and is considered an important culinary work. Following this success, Child wrote magazine articles and a regular column for The Boston Globe newspaper. She would go on to publish nearly twenty titles under her name and with others. 

In the 1970s and 1980s, Child was the star of numerous television programs, including Julia Child & Company, Julia Child & More Company, and Dinner at Julia's. In 1989, she published a book and instructional video series collectively entitled “The Way To Cook.”

Child starred in four more series in the 1990s featuring guest chefs: Cooking with Master Chefs, In Julia's Kitchen with Master Chefs, Baking with Julia, and Julia Child & Jacques Pépin Cooking at Home.

Julia Child’s kitchen can be seen at the Smithsonian's National Museum of American History in Washington, D.C. She will be remembered for bringing French cuisine to the American public and her dynamic cooking style and presentation in the kitchen.

References.
1. Wikipedia, Julia Child
2. PBS, Julia Child

3. Julia Child's Kitchen, Smithsonian Institution

National Creamsicle Day

Creamsicle® is a frozen dessert with vanilla ice cream in the center and a fruit sherbet on the outside. The classic Creamsicle® flavor is orange and vanilla, but today there are numerous flavors to choose from.

The term “Creamsicle” is a registered brand name owned by Unilever.

Creamsicles are available in several varieties, including 100 Calorie Bars, Low Fat Bars and No Sugar Added Bars.

GoodGuide is a business that provides information about the health, environmental and social performance of products and companies. Its mission is to help consumers make purchasing decisions that reflect preferences and values. GoodGuide includes a team of scientific and technology experts working to acquire and compile high-quality data, which then can be organized and transformed into actionable information for consumers.

GoodGuide Ratings (0 to 10, 10 the most favorable).

Creamsicle, No Sugar Added  5.9
Saturated Fat: Low
Cholesterol: Low
Sugars: Low
Sodium: Low

Creamsicle, Low Fat 5.3
Saturated Fat: Low
Cholesterol: Low
Sugars: Medium
Sodium: Low

Creamsicle, 100 Calorie Bar   5.1
Saturated Fat: Low
Cholesterol: Low
Sugars: High
Sodium: Low

National Julienne Fries Day Baked Julienne Sweet Potato and Carrot Fries

Julienne is a cutting technique - to "julienne" is to cut veggies, potatoes or other foods into thin strips - matchsticks. 

Baked Julienne Sweet Potato and Carrot Fries

Yields 3 Servings (5 ounces)

Ingredients

1 Sweet Potato (peeled)

4 large carrots

2 tablespoons Olive Oil

1 teaspoon Cornstarch

1 teaspoon Cumin
Coarse Kosher Salt, to taste

Directions

1. Preheat oven to 400 degrees.

2. Julienne the sweet potato and carrots.

3. Combine the cumin and cornstarch in a small bowl.

4. In a large mixing bowl, pour the olive oil over the julienne vegetables. Stir to coat evenly. Stir in the cumin and cornstarch.

5. Lay the veggies as flat as possible on a large baking sheet.
6. Bake for 25 - 30 minutes, flip the fries halfway through. Watch to make sure they don't get too crisp.
7. During the last 5 minutes, use tongs to stir.

ChefSteps Tips & Tricks: 

Julienne Hella Veggies in a Flash

From Garden to Table: The Journey of Zucchini

From Garden to Table: The Journey of Zucchini

Due to the overzealous planting of zucchini, people are asked to drop off baskets of squash on their neighbors’ doorsteps.
Annually, on August 8.

Hot weather brings an abundance of summer squash. Yellow crookneck, straight neck, zucchini, pattypan, and Mediterranean are some of the popular varieties.

Fruits and Veggies More Matters has a list of 10 ways to enjoy zucchini.

The Produce Lady in the following video provides
preparation ideas, cooking tips and recipes for squash.

Sesame Street: Veg Side Story
Sesame Street introduces the zucchini to children
everywhere through music and a delightful story.

The Ultimate Balancing Act: Meet the Sandwich Generation

The Sandwich Generation refers to a group of individuals who find themselves in a unique position, caring for their elderly parents while also supporting their own children. This generation embodies dedication, patience, and compassion, making it a cause for celebration and recognition. The primary aim is to raise awareness about the unwavering efforts of these individuals and ensure they receive the support they need.

Sandwich Generation Month is observed annually in July in honor of this extraordinary group. During this time, the community comes together to better understand the specific challenges faced by this generation and highlight the various support systems available to them as they navigate the complexities of maintaining multi-generational households.

According to data from the Pew Research Center, slightly over one in eight Americans aged 40 to 60 finds themselves in this dual role of raising their own children while caring for aging parents. This statistic underscores the growing significance of the Sandwich Generation and the importance of acknowledging their remarkable contributions.

Sandwich Generation

Reference.
1. Learn more about the Sandwich Generation. 
2. Sandwich generation moms feeling the squeeze, American Psychological Association.

Creme Brûlée, Low Fat

Creme Brûlée, Low Fat

INGREDIENTS

2 cups nonfat milk

2 tablespoons nonfat powdered milk

3⁄4 cup egg substitute

1⁄3 cup Splenda sugar substitute

1 teaspoon vanilla extract

3 teaspoons sugar

1 cup fresh berries

DIRECTIONS

1. Preheat oven to 325.

2. Gradually stir milk into milk powder.

3. Stir in egg substitute, 1/3 cup Splenda, and vanilla.

4. Pour mixture into custard cups.

5. Bake in a pan filled with hot water to 1" deep about 35 minutes, until custard is set.

6. Chill.

7. Sprinkle 1/2 tsp sugar over the top of each custard and place cups on a baking sheet.

8. Broil 4" from heat until sugar is caramelized.

9. Serve with fresh berries.

Nutrition Profile
Yield: 4 servings
Analysis per Serving

108 Calories (kcal)                 

10 Protein (g)  

16 Carbohydrates (g) 

1 Total Dietary Fiber (g) 

14 Total Sugars (g)

3 Added Sugar (g) 

0 Fat (g)                 

0 Saturated Fat (g)

3 Cholesterol (mg)

334 Calcium (mg)

174 Sodium (mg)

July 26, National Coffee Milkshake Day

National Coffee Milkshake Day

Mango Strawberry Slushy

Mango Strawberry Slushy

Ingredients

For Mango Layer

1/2 cup Frozen Mango Cubes
½ cup fresh mango

1/2 tablespoon Sugar

1/4 cup mango juice

1/2 cup Ice

For Strawberry Layer

1 cup Frozen Strawberries

1/2 tablespoon Sugar

1/4 cup water

1/2 cup Ice

Instructions

1. For the Mango layer – place all the ingredients – frozen mango cubes, fresh mango, sugar, ice, and mango juice in a blender. Place the liquid ingredients at the bottom first.

2. Cover and blend until the mixture is smooth. Transfer it to a bowl and store in the refrigerator. while you blend the strawberry mix.

3. Repeat the same process for the strawberry layer. Place all the ingredients – frozen strawberry cubes, sugar, water, and ice in a blender. Place the liquid ingredients at the bottom first.

4. Cover and blend until the mixture is smooth.

5. Assemble. Pour the strawberry slushie into a glass, layer it with the mango slushie.

Disclaimer: Nutritional information provided below is approximate. Variations may exist due to the ingredients/brands used. Please refer to a Registered Dietitian or Nutritionists if you have any health issues.

Yields: 2 serving
Serving Size: 1 cup

81 Calories (kcal)

1 Protein (g)

21 Carbohydrates (g)

2 Total Dietary Fiber (g)

17 Total Sugars (g)

6 Added Sugar (g)

0 Fat (g)

0 Saturated Fat (g)

0 Cholesterol (mg)

19 Calcium (mg)

189 Potassium (mg)

5 Sodium (mg) 

FDA to Revoke 52 Standards of Identity for Food Products

The FDA announced that it is revoking or proposing to revoke 52 outdated Food Standards of Identity (SOIs) for products such as canned fruits and vegetables, dairy, baked goods, and macaroni. These rules, initially created to ensure uniformity and prevent food fraud, are now considered obsolete due to advances in food science, labeling, and safety regulations. The move aligns with broader efforts under the Trump Administration to reduce regulatory burdens, increase transparency, and support innovation in food production, while still protecting consumers.

The Potential Downside

While revoking outdated Standards of Identity (SOIs) can encourage innovation and reduce red tape, there are potential downsides worth noting:

✅ Loss of uniform definitions:
Without clear standards, products could vary more widely in ingredients or quality, making it harder for consumers to know exactly what they’re buying.

✅ Risk of consumer confusion or deception:
SOIs historically ensured “honesty and fair dealing.” Removing them might open the door for misleading product names or formulations that don’t match consumer expectations.

✅ Weaker safeguards for traditional products:
Standards helped preserve certain traditional recipes and prevent cost‑cutting substitutions that could lower nutritional value or quality.

✅ Regulatory gaps:
Although modern labeling and safety laws exist, some worry that fewer defined standards could require stronger enforcement elsewhere to prevent food fraud.

Bottom line:
Revoking obsolete rules can be positive, but agencies and manufacturers must ensure transparency and accurate labeling so consumers remain protected and informed.

Combination Foods

 

Nutrition Facts

• These foods can be substituted in your meal plan, even though they contain added sugar or fat. However, they do not contain as many vitamins and minerals as the servings on the Starch, Fruit, or Milk list.

• When planning to include these foods in your meal, be sure to include foods from all the lists to eat a balanced meal.

Selection Tips

• Because many of these foods are concentrated sources of carbohydrate and fat, the portion sizes are often very small.

• Always check Nutrition Facts on the food label. It will be your most accurate source of information.

• Many fat-free or reduced products made with fat replacers contain carbohydrate. When eaten in large amounts, they may need to be counted. Consult with your instructor to determine the correct method for counting.

• Look for fat-free salad dressings in smaller amounts on the Free Foods list.

Free Group

 

Fat Group

 

Fats are divided into three groups, based on the main type of fat they contain: monounsaturated, polyunsaturated, and saturated. Small amounts of monounsaturated and polyunsaturated fats in the foods we eat are linked with good health benefits. Saturated fats are linked with heart disease and cancer. In general, one fat serving is equal to: 1 teaspoon of regular margarine or vegetable oil 1 tablespoon of regular salad dressing

Nutrition Facts All fats are high in calories. Limit serving sizes for good nutrition and health. Nuts and seeds contain small amounts of fiber, protein, and magnesium. If blood pressure is a concern, choose fats in the unsalted form to help lower sodium intake, such as unsalted peanuts.

Selection Tips Check the Nutrition Facts on the food labels for serving sizes. One serving is considered a fat serving, which is defined as a serving size containing 5 grams of fat. When selecting regular margarine, choose those with liquid vegetable oil as the first ingredient. Soft margarine are not as saturated as stick margarine. Soft margarine is a healthier choice. Avoid those listing hydrogenated or partially hydrogenated fat as the first ingredient. When selecting low-fat margarine, look for liquid vegetable oil as the second ingredient. Water is usually the first ingredient. When used in smaller amounts, bacon and peanut butter are counted as fat servings. When used in larger amounts, they are counted as high-fat meat servings. Fat-free salad dressings are on the Free Foods list. See the Free Foods list for nondairy coffee creamers, whipped topping, and fat-free products, such as margarine, salad dressings, mayonnaise, sour cream, cream cheese, and nonstick cooking spray.

Meat and Meat Alternatives

 

Dairy Group

 

Fruit Group

 

This list includes fresh, frozen, canned, and dried fruits, as well as fruit juices. In general, one fruit serving is equal:    . 1 small to medium fresh fruit.    . ½ cup of canned or fresh fruit or fruit juice.    . ¼ cup of dried fruit. (The weight includes skin, core, seeds, and rind).

Nutrition Facts. Fresh, frozen, and dried fruits have about 2 grams of fiber per serving. Fruit juices contain very little fiber. Citrus fruits, berries, and melons are good sources of vitamin C.

Selection Tips. Count 1/2 cup of cranberries or rhubarb sweetened with sugar substitutes as a free food. Read the Nutrition Facts label on the food. If one serving has more than 15 grams of carbohydrate, you will need to adjust the size of the serving you eat or drink. Portion sizes for canned fruits are for the fruit and a small amount of juice. Whole fruit is more filling than fruit juice and may be a better choice. Food labels for fruits may contain the words "no sugar added" or "unsweetened." This means that no sucrose (table sugar) has been added. Generally, fruit canned in extra light syrup has the same amount of carbohydrate per serving as the "no sugar added" or the juice pack. All canned fruits on the fruit list are based on one of these three types of pack.

Vegetable Group

 

Vegetables that contain small amounts of carbohydrates and calories are on this list. They also contain important nutrients. Try to eat at least 2 to 3 vegetable servings each day. In general, one vegetable serving is:      ½ cup of cooked vegetables or vegetable juice.      1 cup of raw vegetables Nutrition Facts. Fresh and frozen vegetables have less added salt than canned vegetables. Drain and rinse canned vegetables if you want to remove some salt. Choose more dark green and dark yellow vegetables, such as spinach, broccoli, romaine, carrots, chilies, and peppers. Broccoli, brussel sprouts, cauliflower, greens, peppers, spinach, and tomatoes are good sources of vitamin C. Vegetables contain 1 to 4 grams of fiber per serving. Selection Tips. A 1-cup portion of broccoli is a portion about the size of a light bulb. Tomato sauce is different from spaghetti sauce, which is on the Bread/Starch list. Canned vegetables and juices are available without added salt. If you eat more than 4 cups of raw vegetables, or 2 cups of cooked vegetables at one meal, count them as 1 Bread/Starch serving. Starchy vegetable such as corn, peas, winter squash, and potatoes that contain larger amounts of calories and carbohydrates are on the Bread/Starch list. Artichoke Artichoke hearts Asparagus Beans (green, wax, Italian) Bean sprouts Beets Broccoli Brussels sprouts Cabbage Carrots Cauliflower Celery Cucumber Eggplant Greens (collard, kale, mustard, turnips) Kohlrabi Leeks Mixed vegetables (without corn,  peas, or pasta) Mushrooms Okra Onions Pea Pods Peppers (all varieties) Radishes Salad greens (endive, escarole, lettuce, romaine, spinach) Sauerkraut Spinach Summer squash Tomato Tomatoes, canned Tomato sauce Tomato/vegetable juice Turnips Water chestnuts Watercress Zucchini