United Nations Declares 2013 International Year of Quinoa

The year 2013 has been declared "The International Year of the Quinoa" (IYQ), by the United Nations General Assembly in December 2011.

“Quinoa is considered to be the organic food of the future and holds great potential in efforts to eradicate poverty worldwide and provide global food security and nutrition.” The United Nations, in connection with the presentation of the International Year of Quinoa created a multi-media exhibit. Events throughout the year relating to the International Year of Quinoa will be headed by the Food and Agricultural Organization (FAO), in collaboration with NGOs, indigenous peoples' organizations and, the Governments from the Andean region.

The objective of the IYQ Plan is to focus world attention on the role quinoa´s biodiversity and nutritional value plays, in providing food security and nutrition, the eradication of poverty in support of the achievement of the internationally agreed development goals, including the Millennium Development Goals.
 
Quinoa is a grain-like crop grown primarily for its edible seeds. It is a pseudo-cereal rather than a true cereal, or grain. Quinoa originated over 3,000 years ago in the Andean region of Ecuador, Bolivia, Colombia and Peru. 

Quinoa Nutritional Information

Quinoa is high in protein, a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is also gluten-free.

Preparation. Quinoa has a natural bitter-tasting coating called saponins. Most quinoa sold commercially has been processed to remove this coating. However, the directions may require additional rinsing before cooking.

Quinoa can be added to a wide variety of dishes and substituted in recipes using rice or couscous. Quinoa flour can be used in wheat-free and gluten-free baking. To enhance the flavor, stock can be exchanged for water during cooking. Quinoa also can provide a nutritious breakfast with the addition of honey, nuts or fruits.

Quinoa Stuffed Acorn Squash

Recipe Card

References
United Nations, International Year of the Quinoa (IYQ-2013)  
Facebook, International Year of Quinoa 
Twitter, International Year of Quinoa  

August 8, Sneak Some Zucchini onto Your Neighbor's Porch

Due to overzealous planting of zucchini, people are asked to drop off baskets of squash on neighbors’ door-steps. Annually, 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.

For more information about this event, visit
Sneak Some Zucchini onto Your Neighbors' Porch Day

July 29, National Lasagna Day Featuring Spinach Tofu Lasagna

Spinach Tofu Lasagna
Makes six to eight servings. 
Adapted from Animals Deserve Absolute Protection Today and Tomorrow (ADAPTT.)  ADAPTT believes all animals have an inherent right to be free and live completely unfettered by human dominance. 

Ingredients
1/2 lb. lasagna noodles
2 10-oz. packages frozen chopped spinach, thawed, drained
1 lb. soft tofu
1 lb. firm tofu
1/4 cup soy milk
1/2 tsp. garlic powder
2 tbsp. lemon juice
3 tsp. minced basil
4 cups vegan tomato sauce

Directions 
Cook the lasagna noodles according to the package directions. Drain and set aside on a towel. Do not let them stick together. If this happens, run warm water over them to separate.

Preheat oven to 350ᵒ degrees F.

Squeeze the spinach as dry as possible and set aside. Place the tofu, soy milk, garlic powder, lemon juice, and basil in a food processor or blender and blend until smooth.

Cover the bottom of a 9 x 13 baking dish with a thin layer of tomato sauce, then a layer of noodles (use about one-third). Follow with a layer of half of the tofu filling and half of the spinach. Continue in the same order using half of the remaining tomato sauce and noodles and all of the remaining tofu filling and spinach. End with the remaining noodles, covered by the remaining tomato sauce.

Bake for 25 to 30 minutes.

To encourage healthy eating, prepare and present the foods with the
same attention to details, as if you were a pastry chef.

- Sandra Frank, Ed.D, RD, LDN

July 3, Eat Beans Day

The nutrition information provided below is based on 1/2 cup cooked beans, prepared from dry beans. No salt has been added, therefore sodium levels are insignificant. Beans contain no cholesterol and a small amount of fat. Beans are a great source of fiber, high in potassium and contain many of the B vitamins. Beans also provide between 7% to 18% of one's daily iron needs.

All About Beans

US Dry Bean Council

The US Dry Bean Council (USDBC) is a private trade association comprised of leaders in the bean industry with the common goal of promoting the U.S. edible bean trade, both in the United States and abroad, and educating U.S. consumers about the benefits of beans. The USDBC gives a voice to the bean industry and provides information to consumers, health professionals, buyers, suppliers and the media about the good taste, nutritional value and versatility of beans.

The USDBC also is a resource for information on U.S. exporters, overseas importers, U.S. dry bean classes, trade policy issues and the role of U.S.-grown beans in international food-aid efforts. USDBC also publishes foreign language newsletters and other publications designed to help overseas importers, packagers and canners better understand and maintain contact with the U.S. dry bean exporting trade.

As part of USDBC’s mission, the organization collaborates with public health organizations, research centers, universities, and the entire supply chain, from seed suppliers to farmers, processors, wholesalers, distributors and transporters.

While the USDBC is privately funded, its representatives work closely with the U.S. Department of Agriculture (USDA) in overseas markets, and often co-sponsors activities with the U.S. Government. These activities include hosting trade missions from foreign countries to visit U.S. production and processing facilities, participating in trade shows worldwide, coordinating trade missions of U.S. exporters and growers to visit overseas markets and producing education

The USDBC is headquartered in Washington, D.C., with a marketing office in Pierre, South Dakota. In addition, USDBC representatives around the world facilitate activities and dialog between U.S. and overseas trade.


Benefits
Unlike meat-based proteins, beans are naturally low in fat and are a cholesterol-free source of protein. Research shows that a diet including beans may reduce your risk of heart disease.

A nutrient-rich food, beans contain protein, complex carbohydrates, fiber, antioxidants, and important vitamins and minerals, such as folate, B-Vitamins, manganese, potassium and iron.

Folate, a vitamin very important for pregnant women and their unborn babies, is found in beans. During pregnancy, women need more folate. Expectant mothers who consume enough of the right nutrients can help reduce the risk of birth defects.

Beans are especially important for people with certain food allergies and intolerances. For example, some people can’t tolerate gluten, a natural protein present in wheat, barley and rye. Because beans don’t contain gluten, or major allergens found in various grains, substituting beans can help provide the fiber and other nutrients that people on restricted diets may be missing. Beans come in a variety of convenient forms (such as canned beans, bean flours and dehydrated beans) that can be used in place of allergenic and gluten-containing ingredients.


Bean Recipes

Black Bean Soup Garnished with

Green Onions

Black Bean Soup Garnished with Green Onions and
Reduced-fat Sour Cream Served in a Sourdough Roll

May 4, National Orange Juice Day

The Benefits of Orange Juice

Orange juice is rich in Vitamin C. It helps maintain healthy teeth and gums; improves circulation; enhances iron absorption and helps resist infections. Orange juice contains Hesperidin, a bioflavonoid that may lower the risk of heart disease.

Bottled Sunshine...A Juicy Story (1968)

Part of the story of Florida citrus cultivation, processing and manufacturing. Produced by Hack Swain Productions; sponsored by Tropicana Products.

 

Orange Creamsicle Smoothie

March 16, National Artichoke Heart Day

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 Capitol of the World” and home of the annual Castroville Artichoke Festival.

California Artichoke Advisory Board.  The California Artichoke Advisory Board (CAAB) was organized in 1960 by growers in response to three needs of the industry: 1) generic promotion of artichokes; 2) research into pest problems damaging artichoke crops; 3) fostering grower unity and cooperation for the benefit of the artichoke industry as a whole. Since 1999 the Board has chosen to focus its resources on a research program.

Artichoke Basics

Artichoke Recipes

January 9, Apricot Day

Apricot Stone,
Eva Rivas, Armenia

Spanish explorers introduced the apricot to California in the 18th century, and recorded history indicates in 1792 the first major California crop was produced. By 1920, the California apricot was flourishing in the Santa Clara Valley. Eventually California apricot farms found their way to the San Joaquin Valley after World War II.

The Apricot Producers of California (APC)

In 1961, the Apricot Producers of California (APC) was established. It is a non-profit cooperative association providing information and services to its grower-members within the major apricot producing areas of California.

APC created a website, which features practical information about California apricots. It contains nutritional information, serving suggestions and tips on using and selecting California apricots, APC is actively involved in lobbying governmental and trade organizations; sponsorship of a variety of educational and informational efforts to the foodservice industry, dietitians, and consumers; participation and attendance of trade shows and continued media enhancement.

Today, there are over four hundred apricot growers. They produce apricots from orchards covering 21,000 acres in the San Joaquin Valley and northern California. About 95 percent of the apricots grown in the U.S. come from California.

Apricot Selection and Storage
Fresh apricots range in color from yellow to deep orange. Avoid green apricots, as they will not ripen. When selecting fresh apricots, look for fruits soft to the touch and juicy, these are ready to eat. The fruits vary in size from about 1-1/2 to 2-1/2 inches in diameter. The apricot should have a bright, ripe aroma. Stay away from bruised, soft, or mushy apricots.

Apricots will ripen at room temperature or can be stored in the refrigerator to prevent over ripening. A hard apricot can ripen by placing it in a paper bag for one to two days. To freeze apricots, cut the fruit in half and place on a baking sheet until frozen, once they are frozen, store in plastic freezer bags up to 3 months.

Apricots can be purchased fresh, canned, frozen, pureed, dried and as nectar both in juice and concentrated form.

Nutrition Information
Apricots are rich in beta-carotene, Vitamin C, potassium, iron and Vitamin A. They are also high in fiber and low in saturated fat and sodium. Apricots contain no cholesterol. Just three apricots contain 40 percent of the daily requirement of Vitamin A.

Preparation

Apricots are great to eat raw, but they are excellent in fruit salads and added to baked goods such as pies, cakes, muffins, breads, puddings and ice cream. They can be used in cooking and are compatible with many poultry and pork dishes.

Canned apricots can be added to cereals, yogurt, cottage cheese and smoothies. Fresh, canned, frozen or even dried apricots can be served on top of waffles and pancakes. They can be pureed and used as a fat substitute. 

Recipe: Savory Fresh Apricot Bites
Serves 12. Each serving equals 1/2 cup of fruit or vegetables
Nutritional analysis per serving. Calories 77, Protein 3g, Fat 3g, Calories From Fat 26%, Carbohydrates 10g, Cholesterol 0mg, Fiber 2g, Sodium 52mg.
Source: California Fresh Apricot Council

Ingredients
4 oz fat-free cream cheese, softened
12 fresh apricots, halved
½ cup pistachios, finely chopped

Stir cream cheese until smooth; pipe or spoon into apricot halves. Sprinkle tops with  pistachios. Serve as an appetizer, snack, or dessert.


Red Cabbage with Apricots and Balsamic Vinegar
Serves 6.
Nutritional analysis per serving. Calories 165, Protein 2g, Fat 8g, Calories From Fat 40%, Carbohydrates 25g, Cholesterol 20mg, Fiber 3g, Sodium 29mg.
Source. Bon Appétit
Ingredients
4 tablespoons butter
1 8-ounce red onion, thinly sliced
½ teaspoon ground allspice
¼ teaspoon ground nutmeg
1 1½-pound cored red cabbage, quartered and very thinly sliced
½ cup dried apricots, thinly sliced
¼ cup apricot preserves
¼ cup balsamic vinegar

Salt and pepper, to taste. Melt butter in a heavy large pot over medium-high heat. Add onion, allspice and nutmeg and toss for 1 minute. Add cabbage and apricots and sauté until well coated, about 2 minutes. Add apricot preserves and vinegar and toss until juices are reduced to glaze and cabbage is crisp-tender, about 6 minutes. Season with salt and pepper. Cabbage can be prepared 1 day ahead. Cover and keep refrigerated. Rewarm over medium heat before serving.

National Folic Acid Awareness Week January 6 - 12, 2013

The National Council on Folic Acid (NCFA).
The mission of the National Council on Folic Acid (NCFA) is to improve health by promoting the benefits and consumption of folic acid.

National Folic Acid Awareness Week is January 6 -12, 2013. Adequate folic acid intake is important for the prevention of birth defects. 

Healthy Food Choices for Folic Acid

Messages NCFA wants all women 
of childbearing age to know.

Please visit NCFA to view
all the messages and links. 

1. Folic acid is a vitamin that can help prevent birth defects. Women of childbearing age need an extra 400 micrograms (mcg) of folic acid each day.

2. Women can get the recommended 400 mcg of folic acid by taking a daily multivitamin or by eating fortified foods. Check the label of your cereal to see if it has 100% DV (daily value) of folic acid.

3. Important growth of the baby happens very early in pregnancy, before most women know that they are pregnant. Folic acid can prevent birth defects of the baby’s brain or spine if a woman takes it before and during pregnancy.

4. If you are pregnant, remember to take a prenatal vitamin with iron and folic acid every day.

Nutritional Habits 
Although all enriched cereals and grain products in the U.S. are fortified with the B-vitamin folic acid, only one-third of U.S. women of childbearing age consume the recommended amount from their diet. Taking a multivitamin with folic acid every day is a key way that women can get the recommended amount of 400 mcg.
Be Prepared Before Pregnancy 
Women need folic acid, even if not planning to become pregnant, since 50% of all pregnancies are unplanned. Taking folic acid before pregnancy reduces the risk of birth defects of the brain and spine, called neural tube defects (NTDs), by up to 70%.
Message to the Hispanic Community 
Hispanic babies are 1.5 to 2 times more likely than others in the U.S. to be born with an NTD. The Centers for Disease Control and Prevention (CDC) report that Latinas in the U.S. consume the least amount of folic acid and have the least knowledge about folic acid among racial or ethnic groups.

Not only is this a father 
with a beautiful song, 
but he has an important message 
about folic acid and Birth Defects.

January 6, National Bean Day

The nutrition information provided below is based on 1/2 cup cooked beans, prepared from dry beans. No salt has been added, therefore sodium levels are insignificant. Beans contain no cholesterol and a small amount of fat. Beans are a great source of fiber, high in potassium and contain many of the B vitamins. Beans also provide between 7% to 18% of one's daily iron needs.

All About Beans

US Dry Bean Council

The US Dry Bean Council (USDBC) is a private trade association comprised of leaders in the bean industry with the common goal of promoting the U.S. edible bean trade, both in the United States and abroad, and educating U.S. consumers about the benefits of beans. The USDBC gives a voice to the bean industry and provides information to consumers, health professionals, buyers, suppliers and the media about the good taste, nutritional value and versatility of beans.

The USDBC also is a resource for information on U.S. exporters, overseas importers, U.S. dry bean classes, trade policy issues and the role of U.S.-grown beans in international food-aid efforts. USDBC also publishes foreign language newsletters and other publications designed to help overseas importers, packagers and canners better understand and maintain contact with the U.S. dry bean exporting trade.

As part of USDBC’s mission, the organization collaborates with public health organizations, research centers, universities, and the entire supply chain, from seed suppliers to farmers, processors, wholesalers, distributors and transporters.

While the USDBC is privately funded, its representatives work closely with the U.S. Department of Agriculture (USDA) in overseas markets, and often co-sponsors activities with the U.S. Government. These activities include hosting trade missions from foreign countries to visit U.S. production and processing facilities, participating in trade shows worldwide, coordinating trade missions of U.S. exporters and growers to visit overseas markets and producing education

The USDBC is headquartered in Washington, D.C., with a marketing office in Pierre, South Dakota. In addition, USDBC representatives around the world facilitate activities and dialog between U.S. and overseas trade.


Benefits
Unlike meat-based proteins, beans are naturally low in fat and are a cholesterol-free source of protein. Research shows that a diet including beans may reduce your risk of heart disease.

A nutrient-rich food, beans contain protein, complex carbohydrates, fiber, antioxidants, and important vitamins and minerals, such as folate, B-Vitamins, manganese, potassium and iron.

Folate, a vitamin very important for pregnant women and their unborn babies, is found in beans. During pregnancy, women need more folate. Expectant mothers who consume enough of the right nutrients can help reduce the risk of birth defects.

Beans are especially important for people with certain food allergies and intolerances. For example, some people can’t tolerate gluten, a natural protein present in wheat, barley and rye. Because beans don’t contain gluten, or major allergens found in various grains, substituting beans can help provide the fiber and other nutrients that people on restricted diets may be missing. Beans come in a variety of convenient forms (such as canned beans, bean flours and dehydrated beans) that can be used in place of allergenic and gluten-containing ingredients.


Bean Recipes

Black Bean Soup Garnished with

Green Onions

Black Bean Soup Garnished with Green Onions and
Reduced-fat Sour Cream Served in a Sourdough Roll

December, Celebrate Root Vegetables: Beets

The beet is a root vegetable. The most well-known is the beetroot or garden beet. The roots are most commonly deep red-purple in color, but come in a wide variety of other shades, including golden yellow and red-and-white striped. 

Beets are a good source of fiber, potassium and folate. Researchers believe the red pigment (called betacyanin) in beets may protect against the development of cancerous cells and might play a role in reducing the inflammation associated with heart disease.

Nutrition Information

All About Beets

Beet and Red Cabbage Soup

Beet and Red Cabbage Soup
6 servings

Ingredients
3 - 4 fresh medium beets (about 12 ounces)
1 Tbsp. canola oil 
1/2 red onion, thinly sliced (about 2 ounces)
1/2 head red cabbage, thinly sliced 
4 cups reduced-sodium vegetable broth 
1/2 tsp. freshly ground black pepper 
1 medium apple, peeled and diced (4.5 ounces; 128 g)
6 Tbsp low-fat sour cream for garnish 

Directions
Wash and trim beet tops, leaving root ends intact. Wrap in aluminum foil and roast at 375 degrees for 1 hour or until tender. Peel when beets are cool to handle. Slice beets into 1/4-inch julienne and set aside. 

Heat saucepan, add oil and onions. Sauté 3 to 4 minutes. Add cabbage, broth, and pepper. Bring mixture to a boil, reduce heat, cover and simmer 15 minutes. Stir in beets, simmer 10 minutes. Stir in apples, simmer 5  minutes. 

Serve hot or cold. Top with a tablespoon of low fat sour cream.

Recipe Card/Nutrition Information

December 6, Gazpacho Day

Food Photography: f/3.5; exposure time: 1/30 sec; ISO - 160; focal length: 23 mm; light: natural

Recipe: Tomato Gazpacho, serves 8

Ingredients 
2-1/2 cups peeled and diced (1/4 inch) hothouse cucumber 
2-1/2 cups diced red and green bell pepper 
2-1/2 cups diced ripe tomato 
1/2 cup diced red and white onion 
2 cups tomato juice, low sodium 
1/4 cup red-wine vinegar 
2 Tbsp extra-virgin olive oil 
1 dash Tabasco sauce
 
Directions 
1. Place all of the vegetables in a large bowl. Add the tomato juice, vinegar, oil, and Tabasco. Toss.
2. Transfer half of the mixture to a blender or food processor and pulse on and off until coarsely puree. 

3. Return puree mixture to the bowl and stir to combine. Refrigerate for 5 to 6 hours before serving.

Recipe Card

August 27, Banana Lovers Day

Selection

Choose bananas that are firm and free of bruises. Bananas are best to eat when the skin color is solid yellow and speckled with brown. Bananas with green tips or with practically no yellow color have not developed their full flavor. Bananas are overripe when they have a strong odor.

Storage

To ripen bananas leave at room temperature for a couple of days. Once ripe store in the refrigerator for 3 to 5 days. The peel may turn brown in the refrigerator, but the fruit will not change.

Recipes

If you love bananas, Eating Well has a collection of Banana Recipes you are sure to enjoy.

Chiquita Banana The Original Commercial 

Produced by Disney Studios in the 40's, this commercial appeared only in movie theaters, and for over 50 years kept us humming its catchy tune.

DOLE Banana Growing and Planting
Dole explains the growing and planting of bananas.

Banana Farm

The banana farm at EARTH University uses socially and environmentally responsible practices at every stage of the process. The farm plants trees along river banks to promote biodiversity and reduce harmful erosion. In addition, they do not use herbicides. The farm's eco-friendly practices produce some of the most flavorful bananas in the world.