Creating Meals with Many Colors

During the past 4 weeks we introduced the benefits of eating foods with different colors (red, pink, orange, yellow, blue, purple, white and black).  Today is the last day of National Nutrition Month, so it's time to create meals using the many colors. The video illustrates the beauty of adding color to your meals. 

Jeopardy celebrates its 47th Anniversary with Healthy Foods

Happy 47th Anniversary Jeopardy. Jeopardy first premiered on March 30, 1964 on NBC. To celebrate Jeopardy's anniversary and National Nutrition Month, some healthy foods got together to compete.

Are you ready to play?

Introducing the Yellow and Orange Foods National Nutrition Month

Yellow and Orange Foods

Hosts: Yoko, York and Oliver

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.

Ways to Increase Yellow and Orange Food Intake:
• Add apricot, banana, 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 need young adults. Contact Dr. Sandra Frank for additional information (recipenews@gmail.com).

Prepared by http://www.dietitians-online.com/
http://www.weighing-success.com/
Wellness News (www.weighing-success.com/WellnessNews.html)
http://www.wheelchair-connection.com/
Sandra Frank, Ed.D, RD, LDN
Jake Frank
Lance Li

Jonathan Cruz

Food on a Stick Day March 28, 2011

Food on a stick is thought to be among the earliest examples of human utensils. The “Kebab” is a dish consisting of small pieces of meat and vegetables threaded onto skewers and grilled. The kebab originated in Persia and later spread to the Middle East and Turkey. The traditional meat for kebab is lamb, but depending on location and traditions, it may be beef, goat, chicken, pork, fish or seafood. Today the kebab is found worldwide. There are numerous variations of foods you can add to a stick and it's not just limited to meats.

Highlighted below are some of Bon Appétit's Best Foods on a Stick; Fun and Nutritious with Barbara Beery, a kids' cooking instructor and 59 foods on a stick from the Minnesota State Fair.

Some of Bon Appétit's Best Foods on a Stick
Tuna Kebabs with Ginger-Chile Marinade
Grilled Vegetables with Mint Raita
Grilled Shrimp Satay with Peaches and Bok Choy
Halibut Fish Sticks with Dill-Caper Tartar Sauce (modified version below)
Vegetable Kebabs with Saffron Butter (modified version below)
Passion Fruit and Guava Pops (recipe below)

Modified Halibut Fish Sticks with Dill-Caper Tartar Sauce, 4 servings

PREP: 30 minutes TOTAL: 30 minutes

Ingredients

4 Tbsp reduced-fat mayonnaise

1 tablespoons chopped fresh dill

1 tablespoons drained capers

1 tablespoons chopped fresh chives

1 tablespoons finely chopped dill pickles

1 1/4 cups panko (Japanese breadcrumbs)

1 large egg

1 1/2 pounds 3/4-inch-thick halibut fillets, cut into 3x3/4-inch strips

2 tablespoons olive oil, divided

Directions

Mix first 5 ingredients in bowl. Season with pepper. Cover and chill tartar sauce.

Spread panko on plate. Whisk egg in small bowl. Sprinkle fish with pepper.

Working in batches, coat fish in egg. Coat in panko; shake off excess.

Heat 1 tablespoons oil in large nonstick skillet over medium heat. Add half of fish and cook, turning often, until fish is opaque in center and golden on all sides, about 4 minutes total. Transfer to 2 plates; cover to keep warm. Repeat with remaining oil and fish. Spoon tartar sauce alongside.

Nutritional Information (1 serving). 371 Calories; 17 g Fat; 2 g Saturated Fat; 112 mg Cholesterol; 13 g Carbohydrates; 39 g Protein; 338 mg Sodium

_____________

Modified Vegetable Kebabs with Saffron Butter, 6 servings
Ingredients
4 tablespoons unsalted butter or margarine 
1/4 teaspoon saffron threads
3 medium zucchini, each cut crosswise into 6 rounds
2 large red bell peppers, stemmed, seeded, cut into 1/2-inch squares
1/2 red onion, cut into 1-inch pieces
2 ears fresh corn, each cut into 6 rounds
6 10-inch bamboo skewers, soaked in water 30 minutes, drained

Directions
Melt butter in heavy small skillet over medium heat. Stir in saffron. Cool 1 hour. Alternate 3 zucchini rounds, 3 red bell pepper squares, 3 red onion pieces, and 2 corn rounds on each skewer. Prepare barbecue (medium heat). Brush kebabs with all but 2 tablespoons saffron butter. Season with salt and pepper; grill until vegetables are tender and brown, turning frequently, about 20 minutes. Brush with remaining butter.

Nutritional Information (1 serving with margarine). 127 Calories; 8 g Fat; 1 g Saturated Fat; 0 mg Cholesterol; 13 g Carbohydrates; 3 g Protein; 15 mg Sodium; 3 g Dietary Fiber

Nutritional Information (1 serving with butter). 127 Calories; 8 g Fat; 5 g Saturated Fat; 20 mg Cholesterol; 13 g Carbohydrates; 3 g Protein; 15 mg Sodium; 3 g Dietary Fiber 

_____________

Passion Fruit and Guava Pops, 8 servings

No modifications were made.
Ingredients
1/3 cup water
1/4 cup plus 3 tablespoons sugar
2 tablespoons fresh lime juice, divided
7 to 8 ripe passion fruits (about 11 ounces), halved, wrinkled on outside
1 11.5-ounce can guava nectar (about 1 1/2 cups)

Equipment
8 3-ounce disposable paper cups
8 ice pop sticks or lollipop sticks

Directions
Combine 1/3 cup water, 1/4 cup sugar, and 1 tablespoon lime juice in small bowl; stir until sugar dissolves. Using spoon, scoop flesh from passion fruits into sugar mixture. Strain mixture through fine-mesh strainer into small bowl; press on seeds with rubber spatula to extract as much liquid as possible (you will need 1 cup strained liquid); discard seeds in strainer.

Divide passion fruit mixture among eight 3-ounce paper cups (about 2 tablespoons for each). Stretch plastic wrap tightly over top of each cup, covering completely and securing each with rubber band. Insert ice pop stick or lollipop stick through plastic wrap and into mixture in each cup (taut plastic will hold stick in place). Place cups in muffin pan, tilting cups at angle. Freeze until passion fruit mixture is set, about 3 hours.

Meanwhile, stir guava nectar, remaining 3 tablespoons sugar, and 1 tablespoon lime juice in 2-cup measuring cup until sugar dissolves. Chill mixture until cold. Remove cups with frozen passion fruit mixture from freezer; stand cups upright in muffin pan. Peel back some of plastic wrap on each. Pour guava mixture atop frozen passion fruit mixture in cups, dividing equally. Cover with plastic wrap, secure with rubber band, and freeze until firm, at least 4 hours. Do ahead. Keep frozen. Use scissors, cut off paper cups from pops and serve immediately.

Nutritional Information (1 serving). 74 Calories; 0 g Fat; 0 g Saturated Fat; 0 mg Cholesterol; 19 g Carbohydrates; 0 g Protein; 11 mg Sodium, 1.7 g Dietary Fiber


Fun and Nutritious
Food on a stick can be fun and nutritious. Barbara Beery is a kids' cooking instructor. In the following video, Barbara shows how to make healthy foods on a skewer.

State Fairs and Food on a Stick
Putting food on a stick is popular at many state fairs because you can eat and walk at the same time. The food choices go from simple to the bizarre and many items are high in calories, fat, sugar and sodium. The video below shows all of the 59 foods on a stick at the Minnesota State Fair from 2006.

Resources

20 Best/Worst Foods on a Stick

Introducing the White and Black Foods National Nutrition Month

White and Black Foods

Hosts: Wendy and Brian

Food Sources

White: Cauliflower, Coconut, Garlic, Ginger, Green Onions, Scallions, Horseradish, Jicama, Kohlrabi, Leeks, Millet, Mushrooms, Onions, Parsnips, Quinoa, Shallots, Soy Products, Sunflower Seeds, Tofu, Turnips, White Beans, White Corn, White Sesame Seeds, Eggs, Milk

Do you know any other WHITE foods?

About White Foods

The white food category is diverse and includes fruits, vegetables, grains, milk, eggs, and tofu. The fruits and vegetables are a good source of fiber and tofu is relatively high in protein. Eggs and milk are an excellent source of protein and milk is rich in calcium, vitamin D, potassium and magnesium. Potassium is also found in potatoes, which assists in protein synthesis and carbohydrate metabolism and essential for normal heart function.

White fruits and vegetables contain the natural color pigment anthoxanthins; a type of flavonoid, which range in color from white or colorless to yellow and exhibit antioxidant properties. Allicin is a phytonutrient found in garlic and onions. Allicin may help reduce heart disease, lower cholesterol, reduce the risk of some types of cancer, act as an anti-inflammatory and may function as an antioxidant. Quercetin is another anthoxanthin found in onions and shallots. Quercetin may lower the risk of heart disease and act as an anti-inflammatory.

Ways to Increase White Food Intake:

  Add onions, garlic or shallots to salads, entrees or soups.
  Snack on sunflower seeds.
  Try tofu in soups or prepare as a main-course.
  Add white beans to salads or season and serve as a side dish.

  Try a glass of low fat or fat-free milk at bedtime.

Food Sources

Black: Black Beans, Black Cherries, Black Currants, Black Mushrooms, Black Olives, Black Quinoa, Black Raspberry, Black Rice, Black Sesame Seeds, Black Soybeans, Blackberries, Boysenberries, Prunes, Raisins, Seaweeds, Tamari (Soy Sauce)

Do you know other BLACK foods?

About Black Foods

Black colored foods are rich in antioxidants, fiber, vitamins and minerals. Black Rice contains vitamin E and the antioxidant anthocyanin.  Black Lentils are rich in iron and fiber and may help in wound healing and lowering blood cholesterol.  Blackberries are high in the antioxidant polyphenolic, which may reduce inflammation. Blackberries are also a good source of dietary fiber, vitamin C, vitamin K, folic acid, and manganese. Black Soybeans are high in fiber and protein.  Raisins and prunes help in the treatment of constipation.  Raisins are a good source of fiber, antioxidants, vitamins, minerals, iron, potassium, and calcium. Prunes are a good source of fiber, vitamin A, potassium, and copper.

Ways to Increase Black Food Intake:

  Add raisins to hot cereal or use as a snack.
  Add blackberries or black raspberries to salads or yogurt or carry as a snack.
  Substitute black rice for brown rice.
  Use black sesame seeds on fish or salads.

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 need young adults. Contact Dr. Sandra Frank for additional information (recipenews@gmail.com).

Prepared by
http://www.dietitians-online.com/
http://www.weighing-success.com/
Wellness News (www.weighing-success.com/WellnessNews.html)
http://www.wheelchair-connection.com/
Sandra Frank, Ed.D, RD, LDN
Jake Frank
Lance Li

Jonathan Cruz

March 26, 2011 Earth Hour at 8:30 PM local time

Earth Hour 2011 Reminder.
Be a part of a Worldwide Event.
Today at 8:30 pm local time join the World
in turning off your lights for one hour.

Hundreds of millions get set to switch off and go beyond the hour

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 towards a sustainable future for our 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 on Saturday March 26, 2011 at 8:30 PM to show their support for environmentally sustainable action. The event began in Sydney in 2007, through a partnership between WWF Australia, Leo Burnett and Fairfax Media, when 2 million people in one city switched off their lights. By 2010, Earth Hour had 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.

Hundreds of landmarks in thousands of cities will go dark at 8:30pm Saturday local time, as hundreds of millions of people take part in the world’s largest voluntary action for the environment. And with individuals, organizations and governments this year pledging to take their Earth Hour commitment beyond the hour, it won’t end when the lights come back on.

“As we head into the fifth Earth Hour, with a record number of countries and territories taking part, it is inspiring to see what we can achieve when we come together for a common purpose,” said Andy Ridley, Co-Founder and Executive Director of Earth Hour. “Imagine what we can achieve if we go beyond the hour.”

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

50 Ways to Never Waste Food Again. Simple ideas that make a big difference in your budget and help save resources too.

To learn more about how you can be involved visit Earth Hour, 2011

Introducing the Blue and Purple Foods National Nutrition Month

Blue and Purple Foods

Hosts: Brooke, Betty, and Peggy

Food Sources

Blue Grapes, Blue and Purple Potatoes, Blueberries, Dried Plums, Plums, Eggplant, Pomegranates, Elderberries, Juniper Berries, Purple Belgian Endive, Purple Cabbage, Purple Figs

Do you know other foods rich in blue or purple?

About Blue and Purple Foods

Blue and Purple fruits and vegetables get their color from a natural plant pigment called anthocyanins. Anthocyanins are an antioxidant and belong to the phytochemicals called flavonoids. Anthocyanins are found in blueberries, grapes and raisins.

Anthocyanins have health-promoting benefits, such as:

·         Reduces the risk of heart disease and stroke.

·         May reverse the short-term memory loss associated with aging.

·         Reduces the risk of several types of cancer.

·         Protects the urinary tract from infections.

·         May help control high blood pressure

·         May help boost the immune system.

·         Protects our cells from environmental damage (harmful free-radicals)

Ways to Increase Blue and Purple Food Intake:
   Add blueberries in muffins, pancakes and hot or cold cereals.
   Grab some plums or raisins for a snack on the go.
   Use Purple Belgian Endive as a main ingredient to a salad
   Use Purple Cabbage when preparing cole slaw.

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 of 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.

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 need young adults. Contact Dr. Sandra Frank for additional information (recipenews@gmail.com).

Prepared by
http://www.dietitians-online.com/
http://www.weighing-success.com/
Wellness News (www.weighing-success.com/WellnessNews.html)
http://www.wheelchair-connection.com/
Sandra Frank, Ed.D, RD, LDN
Jake Frank
Lance Li

Jonathan Cruz

Introducing Red Foods National Nutrition Month

Red and Pink Foods

Hosts: Robert and Pam

 

Food Sources
Apples, Beets, Cayenne, Cherries, Cranberries, Guava, Kidney Beans, Papaya, Pink Beans, Pink/Red Grapefruit, Pomegranates, Radicchio, Radishes, Raspberries, Red Bell Peppers, Red Cabbages, Red Chili Peppers, Red Corn, Red Currants, Red Grapes, Red Onions, Red Pears, Red Peppers, Red Plums, Red Potatoes, Red Tomatoes, Rhubarb, Strawberries, Watermelons

Do you know other foods that are Red or Pink?

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.

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.

A Special Tribute to the Tomato
Time is ripe  by John Tanasychuk, Staff Writer, Sun-Sentinel
Tomatoes are making a comeback after Florida's winter freeze.

The article contains information on storage, handling, preparation and nutrition information. John includes 10 quick tomato recipes, including; one of my favorites, "Tomato Napoleons". To prepare cut peeled tomatoes into four crosswise slices. Layer with mascarpone cheese spiked with fresh dill and slivered smoked salmon. Serve on greens with toast. (Nutrition Information: 172 Calories; 8 g Protein; 18 g Carbohydrates; 3 g Dietary Fiber; 8 g Fat; 3.7 g Saturated Fat; 21 mg Cholesterol; 1229 IU Vitamin A; 24 mg Vitamin C; 97 IU Vitamin D ; 366 mg Potassium; 299 mg Sodium)

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 of 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.

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 need young adults. Contact Dr. Sandra Frank for additional information (recipenews@gmail.com).

Prepared by
http://www.dietitians-online.com/
http://www.weighing-success.com/
Wellness News (www.weighing-success.com/WellnessNews.html)
http://www.wheelchair-connection.com/
Sandra Frank, Ed.D, RD, LDN
Jake Frank
Lance Li

Jonathan Cruz