A Grilled Cheese Journey: From Classic to Creative

A Grilled Cheese Journey: From Classic to Creative

Cooked bread and cheese are popular in many cultures around the world.  In the United States, the grilled cheese sandwich originated in the 1920s. Bread and American cheese were inexpensive and readily available during the Great Depression.

A grilled cheese sandwich is assembled and then heated until the bread crisps and the cheese melts, sometimes combined with additional ingredients such as tomatoes, bacon, ham, peppers, and assorted fruits. Several different methods of heating the sandwich are used. Common cooking methods include cooking on a griddle, grilled, fried in a pan, broiled, or made in a panini grill or sandwich toaster.

Grilled Cheese Sandwiches 

Grilled Brie Sandwich with Apricots and Sliced Almonds

Ingredients
1 slice Pumpernickel Bread
1.25 oz Brie
2 tsp Apricot Fruit Spread
4 g Sliced Almonds
20 g Dried Fruit (Apricots, Raisins)


Directions
Spread Brie on pumpernickel bread. Grill until melted. Top with apricot fruit spread and sliced almonds. Serve apricots and raisins on the side. 

Grilled Apple and Swiss Cheese Sandwich
One serving

Ingredients.
2 slice whole-wheat bread
1-1/2 tsp olive oil
1/2 granny smith apple (peeled cored and thinly sliced)
1/3 cup swiss cheese (shredded)

Directions.
Preheat a skillet over medium heat. Lightly brush one side of each slice of bread with olive oil. Place 1 slice of bread, olive oil side down into the skillet, and arrange the apple slices evenly over the top. Sprinkle the Swiss cheese over the apple, and then top with the remaining slice of bread, olive oil side up. Cook until the bread is golden brown, flip the sandwich over, and cook until the other side is golden brown and the cheese has melted, 1 to 2 more minutes.

Grilled Muenster Cheese on Whole Wheat Sandwich Round with Pecans, Blueberries, and Green Onions. Serve with Sliced Yellow Squash and Raspberries

National Pet Day Health Benefits

Health Benefits of a Pet

Studies have found that:
• Pet owners are less likely to suffer from depression than those without pets.
• People with pets have lower blood pressure in stressful situations than those without pets.
• Playing with a pet can elevate levels of serotonin and dopamine, which calm and relax.
• Pet owners have lower triglyceride and cholesterol levels than those without pets.
• Heart attack patients with pets survive longer than those without.
• Pet owners over age 65 make 30 percent fewer visits to their doctors than those without pets.

Caring for a pet can help with those healthy lifestyle changes by:

• Increasing exercise. Exercise doesn’t have to involve boring repetition at a gym. Taking a dog for a walk, riding a horse, or simply chasing a kitten around are fun ways to fit healthy daily exercise into your schedule.

• Providing companionship. Isolation and loneliness can make disorders such as depression even worse. Caring for a living animal can help make you feel needed and wanted, and take the focus away from your problems. Most pet owners talk to their pets, some even use them to work through their troubles.

• Helping meet new people. Pets can be a great social lubricant for their owners. Dog owners frequently stop and talk to each other on walks or in a dog park. Pet owners also meet new people in pet stores, clubs, and training classes.
• Reducing anxiety. A dog's companionship can offer comfort, help ease anxiety, and build self-confidence for people anxious about going out into the world.
• Adding structure and routine to your day. Many pets, especially dogs, require a regular feeding and exercise schedule. No matter your mood—depressed, anxious, or stressed—you’ll always have to get out of bed to feed, exercise, and care for your pet.
• Providing sensory stress relief. Touch and movement are two healthy ways to quickly manage stress. This could involve petting a cat or taking a dog for a walk.

Pets and older adults
The key to aging well is to effectively handle life’s major changes, such as retirement, the loss of loved ones, and the physical changes of aging. Pets can play an important role in healthy aging by:
• Helping you find meaning and joy in life. As you age, you’ll lose things that previously occupied your time and gave your life purpose. You may retire from your career or your children may move far away. Caring for a pet can bring pleasure and help boost your morale and optimism. Taking care of an animal can also provide a sense of self-worth.
• Staying connected. Maintaining a social network isn’t always easy as you grow older. Retirement, illness, death, and moves can take away close friends and family members. And making new friends can get harder. Dogs especially are a great way for seniors to spark up conversations and meet new people.
• Boosting vitality. You can overcome many of the physical challenges associated with aging by taking good care of yourself. Pets encourage playfulness, laughter, and exercise, which can help boost your immune system and increase your energy.

Resources and References

American Humane Association
5 Ways Pets Can Improve Your Health

International Moment of Laughter The Health Benefits of Laughter

"People who laugh actually live longer than those who don't laugh.
Few persons realize that health actually varies according to
the amount of laughter."

James J. Walsh, MD

Having a good laugh usually makes us feel good about ourselves.

I Love to Laugh

Research published in the International Journal of Obesity discovered laughter can be beneficial in weight control.

Laughing helps burn calories by increasing the heart rate by 10 to 20 percent: The metabolism increases as well, meaning you will burn more calories at rest once you have stopped laughing.

Scientists calculated 15 minutes of laughter a day will burn 10 to 40 calories, depending on a person’s weight and the intensity of the laughter.

Laughter can relieve physical tension and stress, leaving your muscles relaxed for up to 45 minutes after.

Laughter triggers the release of endorphins, which promotes an overall sense of well-being.

Laughter improves the function of blood vessels and increases blood flow, which may benefit the cardiovascular system.

Laughter may benefit people with diabetes. One study showed after watching a comedy, the group had lower blood sugar levels than they did after listening to a boring lecture.

Laugh because it feels great,
because it is healthy for you, and
because we take ourselves too seriously.
It’s time to lighten up.
“Laughter is the best medicine.”

The Monarch’s Journey

The Monarch’s Journey 

There’s something magical about witnessing transformation up close.

In late February, tiny monarch caterpillars began devouring the milkweed in our yard. By March 23, one had formed a chrysalis. A week later, on March 30, the casing turned translucent, revealing those iconic black and orange wings. Just 32 minutes later, she emerged—a brand new butterfly.

I waited to watch her take flight… but Lola, our curious 2-year-old dachshund, had to investigate first.  Still, I was able to catch the butterfly fluttering into the world.

Now, a new wave of caterpillars is back on the milkweed. The cycle continues. Life keeps moving.

Deep Dish Pizza Day

 National Deep Dish Pizza Day

The primary difference between deep-dish pizza and most other forms of pizza is that, as the name suggests, the crust is very deep, creating a very thick pizza that resembles a pie more than a flatbread. Although the entire pizza is very thick, in traditional Chicago-style deep-dish pizzas, the crust is thin to medium.

Deep-dish pizza is baked in a round, steel pan that is more similar to a cake or pie pan than a typical pizza pan. The pan is oiled to allow easy removal and create a fried effect on the outside of the crust. In addition to ordinary wheat flour, the pizza dough may contain cornmeal, semolina, or food coloring, giving the crust a distinctly yellowish tone. The dough is pressed up onto the sides of the pan, forming a bowl for a very thick layer of toppings.

Resource. Wikipedia, Deep-dish pizza

Carrot Chronicles

International Carrot Day

Carrots

Carrots are root vegetables, usually orange in color, though purple, red, white, and yellow varieties are available. When fresh, they have a crisp texture. Carrots add sweetness and color to stews, soups, stir-fries, slaws, and cakes, and they are also an excellent source of Vitamin A and fiber.

Nutritional Information

Carrots are known for their rich supply of the antioxidant beta-carotene. Research has focused on the health benefits of vision, cardiovascular disease, and cancer.

Recipe: Carrot Ginger Bisque

Yield: 6 servings
Serving Size: about 1 cup

Ingredients
2 cup Vegetable Broth, low-sodium
1.5 cups Carrots, diced
1/4 cup Cranberries, dried, sweetened
1 box (17.6 oz) Cashew Carrot Ginger Bisque, Pacific Natural Foods
3/4 cup White Beans, unsalted, drained

Directions
Heat the vegetable broth. Add diced carrots and dried cranberries. Simmer until carrots and cranberries are tender. Using a strainer, separate the carrots and cranberries from the broth. Reserve carrots and cranberries.

Combine the broth and "Cashew Carrot Ginger Bisque". Heat over medium heat until hot, stirring occasionally. Add the white beans and reserved carrots and cranberries. Mix and reheat to serving temperature.

Notes. To lower the sodium content of the cashew carrot ginger bisque, I used a low-sodium vegetable broth. To increase the fiber content, I garnished the recipe with white beans, diced carrots, and dried cranberries.

Nutrition Information

Growing Carrots: Red, Yellow, Purple & Orange

Selection.
Carrots should be firm, smooth, crisp, fresh, deep in color, and free of cuts.

Storage.
Remove tops of the carrots. Store in the refrigerator for up to two weeks in a plastic bag.

Serving Ideas.
1. Add shredded raw carrots to salads.
2. Add carrots to soup or puree carrots to make carrot soup.
3. Combine cooked carrots with dried fruit
4. Snack with a low-fat dip or plain.

Resources
1. Fruits & Veggies More Matters: Carrots


Ensure accurate nutritional analysis for your recipes utilizing an extensive research database and over 35 years of experience. A great service for the Recipe Bloggers, Media, Cookbook Publishers, Writers, Chefs, and Recipe Websites. Your readers will benefit from the Nutrition information and a Registered Dietitian. Contact: Dietitians-Online.com; Sandra Frank, Ed.D, RDN, LN at recipenews@gmail.com 

World Autism Awareness Day A Look at Nutrition and Autism

Autism is a lifelong developmental disability that manifests itself usually during the first three years of life. The rate of autism in all regions of the world is high, and it has a tremendous impact on children, their families, communities, and societies.

The Center for Disease Control reported the number of U.S. children with autism has surged to one in 68; this is a 30 percent increase since the agency estimated just two years ago that one child in 88 suffered from the disorder.

World Autism Awareness Day

We are dealing with a national emergency that is in need of a national strategy. At 1 in 68, we now have over 1 million children directly affected by autism.  

Throughout its history, the United Nations family has promoted the rights and well-being of the disabled, including children with developmental disabilities. In 2008, the Convention on the Rights of Persons with Disabilities entered into force, reaffirming the fundamental principle of universal human rights for all.

The United Nations General Assembly unanimously declared April 2nd as World Autism Awareness Day to highlight the need to help improve the lives of children and adults who suffer from the disorder so they can lead full and meaningful lives. The United Nations officials highlighted the contributions to humanity by people with autism, noting that shunning them is a “violation of human rights” and a “waste of human potential.”

Nutrition and Autism

For decades nutrition and diet therapies have been used to treat people with autism, yet no single protocol has emerged. The development of individualized nutritional assessment and a plan of care is crucial in meeting the needs of people with autism.

Research has shown nutritional deficiencies can impair learning, growth, and development in all children. Children with autism have nutrition problems and gastrointestinal issues more often than other children. These problems can present developmental challenges.

Judy Converse, MPH, RD, LD, is a registered dietitian and the founder of Nutrition Care for Children, LLC (NCPA). She specializes in autism diets, special diets, biomedical interventions for autism, and nutrition-focused strategies for babies and kids that help them learn, grow, and thrive.

Judy provides nutrition services for children ages 0-21, and works with non-profits, federal programs, and nutrition companies to provide education, training, and support on how nutrition and diets work for children with special needs.

The goal of NCPA is to assess nutritional status and develop a plan of care to "restore adequate and appropriate sources for calories, proteins, fats, and carbohydrates and correct essential mineral deficits. This can accommodate users of a variety of special diets."

For families affected by autism, gluten is one of the first items to be evaluated. Gluten sensitivity can have devastating effects on learning, growth, and behavior. Many studies have shown improvement in these factors when a gluten-free diet is followed.

To learn more about the work of Judy Converse, MPH, RD, LD follow her online at:
Facebook. Nutrition Care for Children

National Autism Awareness Month

The Autism Society, the nation’s leading grassroots autism organization, exists to improve the lives of all affected by autism. They do this by increasing public awareness about the day-to-day issues faced by people on the spectrum, advocating for appropriate services for individuals across the lifespan, and providing the latest information regarding treatment, education, research, and advocacy.

Founded in 1965 by Dr. Bernard Rimland, Dr. Ruth Sullivan, and many other parents of children with autism. The Autism Society is the leading source of reliable information about autism. The Autism Society's Advisory Panel is comprised solely of individuals with autism. They help Autism Society staff create programs and services that will advocate for the rights of all people with autism to live fulfilling, interdependent lives.

National Public Health Week

About National Public Health Week (NPHW) 

The first full week of April was declared National Public Health Week in 1995. The goal is to recognize the contributions of public health and highlight issues that are important to improving our nation.
  
The American Public Health Association (APHA) serves as the organizer of NPHW and develops a national campaign to educate the public, policymakers, and practitioners about issues related to each year's theme. APHA creates new NPHW materials each year that can be used during and after NPHW to raise awareness about public health and prevention.

Food Connects Us: A Global Table of Traditions

Food is more than just sustenance—it is a universal language, a bridge between cultures, communities, and generations. The 2025 theme for National Nutrition Month, "Food Connects Us," highlights the powerful role food plays in fostering relationships, preserving traditions, and promoting health and well-being.

The Cultural Connection

Every culture has its own unique culinary traditions, yet food unites us all in ways that transcend geographical and societal differences. Whether it’s gathering for a family meal, sharing a holiday feast, or learning about new cuisines, food creates opportunities for connection and understanding. Exploring diverse foods broadens our palates and deepens our appreciation for different backgrounds and traditions.

Food as a Social Bond

Food has the ability to bring people together, from intimate dinners to large celebrations. It fosters a sense of community, strengthens relationships, and creates memories. Sitting down to a shared meal encourages conversation and strengthens emotional bonds, whether with family, friends, or even strangers.

Nourishment and Well-being

Beyond emotional and cultural ties, food connects us through its impact on health. Good nutrition fuels our bodies, supports mental health, and helps prevent chronic diseases. By making mindful food choices, we can take charge of our well-being while also encouraging our loved ones to prioritize their health.

Sustainability and Global Impact

Food connects us to the environment and the broader global community. The choices we make about food production and consumption influence the sustainability of our planet. Supporting local farmers, reducing food waste, and making eco-conscious choices all contribute to a healthier world for future generations.

Celebrating National Nutrition Month

This National Nutrition Month, embrace the theme "Food Connects Us" by:

• Trying new recipes from different cultures

• Cooking and sharing meals with loved ones

• Learning about the health benefits of various foods

• Supporting sustainable food practices

Let’s use food as a tool to connect, nourish, and celebrate life together. After all, every bite tells a story, and every meal is an opportunity to bring people closer.

A Symphony of Scarlet Delight - The Power of Red and Pink

 A Symphony of Scarlet Delight

Food Sources

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

Do you know other foods that are Red?

About Red Fruits and Vegetables.

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

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

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

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

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

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

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

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

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

Poison Prevention

Danger Rangers: Poison

To learn more about Poison Prevention,
visit the following link: 

Poison Prevention

Spinach Sensations

Nutrition Information

Spinach is fat-free, saturated fat-free, cholesterol-free, low calorie, high in dietary fiber, high in vitamin A, high in vitamin C, high in iron, high in folate, and a good source of magnesium.

Selecting and Storing Spinach 

1. Choose fresh, crisp, green bunches with no evidence of insect damage.
2. Store spinach loosely wrapped in a damp paper towel.
3. Refrigerate in a plastic bag and use within 3 to 5 days.

Oxalic acid and Spinach

The oxalic acid in spinach binds with iron, which inhibits iron absorption. You can improve iron absorption from spinach by eating it with foods that enhance iron absorption, such as foods rich in vitamin C.

Serving Suggestions

1. Add spinach to a pasta or rice recipe.
2. Enjoy a spinach salad with a variety of ingredients.

References

1. Spinach - Wikipedia, the free encyclopedia
2. Top 10 ways to enjoy Spinach, Fruits and Veggies more matters 
3. Spinach: Nutrition. Selection. Storage. Fruits and Veggies more matters 

Earth Hour at 8:30 PM local time

Earth Hour

Earth Hour in an uncertain time. Given the unprecedented circumstances, WWF advises participants to join Earth Hour at home or online following CDC guidelines.

People can participate in Earth Hour by turning off their lights for one hour to show solidarity and support for protecting our natural environments.

In the past, millions of people and places have participated. During these challenging times, it’s more important than ever that we take a collective pause and use this time to reflect, evolve and strengthen our relationship with ourselves, with each other, and with nature.

Here are some ideas you might enjoy while reflecting on your personal commitments to fighting climate change and protecting our forests, rivers, oceans, and wildlife. WWF designed these with current social distancing policies in mind.

Things to do in the dark

• Go ‘green’ in your living space with some indoor gardening projects.
• Host a virtual in-the-dark dinner party for you and your friends.
• Play some games.
• Work up a sweat. Exercise the body and mind by candlelight.
• Pamper yourself. Self-care is key.
• Take a collective pause and reflect.

Our connection to Earth and nature is undeniable: Our planet's gain is everyone’s gain.
Biodiversity – the rich variety of life on Earth – continues to decline year on year. We must urgently prioritize our planet’s biodiversity and nature. Earth Hour was created to organize efforts, allowing us to shed light on topics impacting our planet’s well-being.

Get involved by starting conversations, sharing your thoughts, and spreading the word about our connection to this place we call home. 
Around the globe, food production, distribution, management, and waste threaten wildlife, wild places, and the planet itself.

Today, over 8 billion people consume 1.6 times what the earth’s natural resources can supply. By 2050, the world’s population will reach 9 billion and the demand for food will double.

Food production is sufficient to provide for all, but it doesn’t reach everyone who needs it. About 1.3 billion tons of food is wasted each year—four times the amount needed to feed the more than 800+ million people who are malnourished.

By improving efficiency and productivity while reducing waste and shifting consumption patterns, we can produce enough food for everyone by 2050 on roughly the same amount of land we use now. Feeding all sustainably and protecting our natural resources.

WWF works to secure a living planet that will sustain a more affluent population. From refining production and distribution to combating waste and environmental impacts, we want to improve how the world grows, transports, and consumes this precious fuel.

Official Earth Hour 2023 Video

Within hours, people in a record 134 countries and territories across the globe will switch off their lights for an hour in a unified show of support for action toward a sustainable future for our planet.

Healthy Diet for a Healthy Planet

About Earth Hour

Earth Hour is a global initiative in partnership with WWF (World Wildlife Fund). Individuals, businesses, governments, and communities are invited to turn out their lights for one hour to show their support for environmentally sustainable action. In 2010, Earth Hour created history as the largest voluntary action ever witnessed with participation across 128 countries and territories and every continent, including the world’s most recognized man-made marvels and natural wonders in a landmark environmental action.

About WWF
WWF is one of the world's largest and most experienced independent conservation organizations, with over 5 million supporters and a global network active in more than 100 countries. WWF's mission is to stop the degradation of the planet's natural environment and to build a future in which humans live in harmony with nature, by conserving the world's biological diversity, ensuring that the use of renewable natural resources is sustainable, and promoting the reduction of pollution and wasteful consumption.

The event will cross the globe over 24 hours, from the first lights being dimmed in Fiji and New Zealand to lights being turned on again in Samoa. The transition will last longest in Russia, where 11 time zones are covered.

UN Secretary-General Ban Ki-moon has pledged his support for Earth Hour saying: “Let us join together to celebrate this shared quest to protect the planet and ensure human well-being. Let us use 60 minutes of darkness to help the world see the light.”

Resources.
How You Can Help

To learn more about how you can be involved
visit Earth Hour

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