July is National Blueberry Month

On May 8, 1999 Dan Glickman, Secretary of Agriculture of the United States of America proclaimed the month of July as "National Blueberry Month".

Spotlight on Blueberries

Blueberry Facts.
Blueberries are a native North American fruit produced in 35 States.

Fresh blueberries are available for about eight months of the year from producers across the United States and Canada. North America is the world's leading blueberry producer. The North American harvest runs from mid-April through early October, with peak harvest in mid-May through August.

Blueberries can be found in the market all year round, along with frozen, canned and dried blueberries.

Blueberries are low in calories and sodium and are a good source of fiber.

Blueberries rank high in antioxidants that help protect against cancer, heart disease and other age-related diseases.

Researchers have found compounds in blueberries that may help prevent urinary tract infection.

Purchasing Blueberries
When purchasing fresh blueberries, look for firm, plump, dry berries with smooth skins and a silvery sheen. Check the color - reddish berries aren’t ripe, but can be used in cooking. Avoid soft or shriveled fruit, or any signs of mold. Containers with juice stains indicate that the fruit may be bruised.

Storing Blueberries
Refrigerate fresh blueberries as soon as you get them home, in their original plastic pack or in a covered bowl or storage container. Wash berries just before use. Use within 10 days of purchase.

Freezing Blueberries
Freeze unwashed and completely dry. Discard berries that are bruised or shriveled. Blueberries can be frozen in their original plastic pack or in a resealable plastic or frozen bag or transfered to freezer container. Remember to rinse them before using.

Serving Suggestions
*Add blueberries to your favorite muffin or pancake recipe.
*Combine blueberries with yogurt and granola cereal.
*Sprinkle blueberries over mixed greens.
*Serve blueberries with sour cream, yogurt or cottage cheese.

Blueberry Smoothie
Makes 3 Servings.

1 small, ripe Banana
1 cup Frozen Blueberries
8 ounces low-fat Yogurt (Vanilla or Fruit Flavored)
3/4 cup low-fat (1%) Milk

1. Peel banana, cut into 1-inch chunks. Place the banana chunks into the blender.
2. Put the frozen blueberries, yogurt and milk into the blender with the bananas.
3. Cover and blenderize on high speed for about 1 minute or until the mixture is smooth.
4. Pour smoothie into cups.
Nutrition Analysis per one serving:
Calories (kcal) 124; Dietary Fiber (g) 2.2; Fat (g) 2; Calcium (mg) 177; Sodium (mg) 75

Celebrating Blueberries
During the month of July, we enjoyed the sweet flavor of blueberries in various recipes. Below are some of the photographs taken to capture their versatility and beauty.

Recipe. Frozen Blueberry Yogurt (low fat) with Fresh Blueberries 

Recipe. Blueberry Ices with Kiwi and Blueberries 

Recipe. Orange Sections and Fresh Blueberries 

Recipe. Blueberries with Vanilla Ice Cream (light),
Blueberry Ices and Frozen Blueberry Yogurt (low fat)

Recipe. Blueberry Crumb Ice Cream
with Fresh Blueberries 

Recipe. Fruit Garden with Blueberries, Watermelon,
Pineapples, Grapes, and Kiwi

Resources
North American Blueberry Council. NABC, The North American Blueberry Council
U.S. Highbush Blueberry Council

July, National Watermelon Month Recipes, Nutrition, Growing, Selecting, Food Safety and Carving

The National Watermelon Promotion Board (NWPB) is a non-profit organization formed in 1989 by watermelon growers and shippers. Their goal is to increase consumer demand for watermelon through promotion, research, and educational programs. The NWPB has developed marketing programs to boost watermelon sales in supermarkets throughout the U.S. and Canada. Their site contains recipes, nutrition facts, fun games for children, lessons for educators and information for health professionals and the media.

Watermelon and Food Safety

1. Wash your hands thoroughly with soap and water before cutting watermelons.

2. Wash the outer surface of the melon with clean running water and dry to remove any dirt. If you purchase a pre-cut piece of watermelon, you should rinse the rind portion in fresh water and dry it.

3. Wash cutting boards, counter tops, scoops, knives and other equipment or utencils with hot water and soap to avoid cross contamination.

4. If you refrigerate the watermelon after purchasing, be sure to keep the watermelon cool.
5. Always refrigerate watermelon once you have cut into it. Place in a covered container or cover the cut surface with plastic wrap to prevent the melon from becoming mushy.

Nutrition Facts about Watermelon

Watermelon is rich in Vitamin A and Vitamin C, contains no Trans Fatty Acid, no Cholesterol, very low in sodium and has only 46 calories in One Cup. Watermelon contains lycopene, an antioxidant which may reduce the risk of cancer.

Watermelon contains about 6% sugar and 92% water by weight. It is a great way to get additional fluids.

Creating Snacks or a
Light Meal using Watermelon

Watermelon Circles with Feta Cheese and Lentil Salad

Fun with Fruit

Watermelon and Feta Cheese Salad

Selecting a Watermelon

How to Grow Watermelons

Giant Watermelons

Visit a family who has grown giant watermelons for three generations.

Carving Watermelon

April is Fresh Florida Tomato Month Discover the Benefits, Planting Methods and Delicious Recipes

April is Fresh Florida Tomato Month and 

April 6 is Fresh Tomato Day.

Florida Tomatoes - So Delicious

Ten Health Benefits of Tomatoes
1. Tomatoes are the most concentrated food source of lycopene. Lycopene is an antioxidant that may play a role in the prevention and treatment of some cancers, such as colon, prostrate, breast, lung and pancreatic cancers.

2. Tomatoes are low in calories. One medium-sized tomato (about five ounces) has 25 calories, a great snack to include on a weight control program.

3. Tomatoes are high in Vitamin C. One-cup tomato provides about 78 percent of the daily value (DV)1. Consuming foods rich in vitamin C helps the body resist infection and aides in wound healing.

4. Tomatoes are a good source of fiber. One cup of diced tomatoes provides 7.9 percent of the DV for fiber. Studies show fiber may lower high blood cholesterol levels, aid in maintaining stable blood sugar levels and help an individual feel full longer.

5. One cup of tomatoes contains 22.4 percent of the DV for vitamin A. Vitamin A plays an important role in vision and night blindness.

6. Tomatoes are a good source of potassium (11.4% DV per one cup). Research indicates diets high in potassium can reduce the risk of heart disease and hypertension.

7. Tomatoes enhance the flavor and color of meals making food more appealing.

8. Tomatoes contain chromium; a mineral associated with helping people with diabetes control their blood sugar levels.

9. Vitamin B2, also known as riboflavin is found in tomatoes. One cup of tomatoes provides 5.1 percent of the DV for riboflavin. Studies on riboflavin show they may prevent migraines.

10. Tomatoes are a source of folate (6.8% DV per one cup). Folate has been shown to reduce the risk of stroke, heart disease and neurological defects in the fetus.

1 The Daily Value (DV) of foods comes from the Reference Daily Intake or Recommended Daily Intake (RDI). DV provides a frame of reference to evaluate the nutrients consumed.

Tomato Wellness – Snacks

Are you looking for some ideas of affordable, healthy snacks, that you can make out of products you already have in your cupboard? Corinne Dobbas, MS, RD stops in to show us some great easy treats that will keep your body nourished and provide you some great disease fighting dishes that everyone will enjoy!

Growing Tomatoes


Recipes
John Denver sings about "Homegrown Tomatoes" and includes
suggestions on how to use them in your favorite recipes.

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)

Tomato Food Photography

Mini Pizza with Spinach, Diced Tomato, Onions,
Butternut Squash, Blue Cheese, Oregano, Scallions

From Our Garden

 Gazpacho

Tabouli Salad with Grape Tomatoes and String Beans.
Canon EOS T3i; f/5.6; expt 1/25 sec; ISO 3200;
focal length 47 mm; artificial light;
78 calories/servings

Resources
Florida Tomatoes
Tomato Products Wellness Council

Modifying Recipes Related to Nutritional Needs: Carrot Ginger Bisque

As one gets older, some of our dietary needs change related to our health. This past year I've been on a personal quest to prepare foods rich in flavors and colors, yet meet my changing nutritional requirements. 

Since being diagnosed with arthritis, I've found it difficult to make some of my favorite recipes. I decided to improvise with some pre-packaged products and a touch of creativity.

Goals: 
1. Easy to prepare recipes (related to arthritis). I keep a pair of scissors around in order to open packages. I'm learning to slow down to avoid cutting myself or dropping items.
2. Lower Sodium (related to hypertension; family history)
3. Increase Fiber (related to diverticulosis)
4. Maintain calories around 100 calories per serving (related to weight control)
5. Easy to Chew (related to new dentures) 
6. Low in Cholesterol (related to history of elevated blood cholesterol; family history)

As I read this list, one might think I'm a mess, but I feel great. I am eating healthy and exercising at least one hour a day 5 to 6 times a week. I joined the silver sneakers program (free for many seniors depending on your health insurance). The SilverSneakers® Fitness Program is an exercise program helping older adults live healthy, active lifestyles. "Get fit, have fun, make friends!" I took my first Zumba class this week and had a great time. Next week I am looking forward to learning yoga.

Carrot Ginger Bisque
Yield: 6 servings
Serving Size: about 1 cup
 
Ingredients 
2 cup Vegetable Broth, low sodium
1.5 cup 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. I used a low sodium vegetable broth to lower the sodium content of the Cashew Carrot Ginger Bisque. To increase the fiber content, I garnished the recipe with white beans, diced carrots, and dried cranberries.

Nutrition Information

Recipe Card

December 4, National Cookie Day Healthy Cookie Recipes and Tips

The Holiday reminds me of the wonderful aroma of fresh baked cookies. As I got older, I would think more about the calories and fat.

Try some of these healthy homemade cookies from EatingWell, Healthy Cookie Recipes and Tips. (You still need to watch how many cookies you eat.)

Resource.

EatingWell,Healthy Cookie Recipes and Tips
My Favorites:
  Meringues at 8 Calories per cookie
  Cranberry-Honey Spice Pinwheel Cookies at 54 Calories per cookie
  Chewy Chocolate Cookies at 68 Calories per cookie

For young and older - here is Cookie Monster, sharing how he feels about cookies. 

Sesame Street: 
Cookie Monster Sings C is for Cookie

Other Food Events this Week:
12/1 to 12/7. Cookie Cutter Week

12/1 to 12/8.  Recipe Greetings for the Holidays Week

November 30, Joy of Cooking Anniversary

The Joy of Cooking is one of the United States' most-popular cookbooks. It is a collection of over 4500 recipes, in addition provides cooking and kitchen lessons and references.

In 1931, Irma S. Rombauer, a homemaker, recent widow and single mom privately published the “Joy of Cooking.” Since then the book has undergone numerous revisions and sold over 18 million copies. The Joy of Cooking is a stable in many homes and is commonly found in commercial kitchens. 

Joy of Cooking: Fun Facts Quiz

Changes in the Joy of Cooking
through the Years

Resources.
1. Learn more about the history of the American kitchen and cuisine through the Joy of Cooking. 
2. Wikipedia, The Joy of Cooking

April is Fresh Florida Tomato Month Discover the Benefits, Planting Methods and Delicious Recipes

April is Fresh Florida Tomato Month and 

Tomatoes are Low in Calories and rich in Vitamin C.

They are fun and easy to grow, indoors or outdoors.

Included:

*Nutrition Facts

*Florida Tomatoes

*10 Health Benefits of Tomatoes

*Corinne Dobbas, R.D. from Tomato Wellness

*John Denver singing "Homegrown Tomatoes" with suggestions on how to use them in your favorite recipes.

*Recipes by John Tanasychuk, Food Editor, Sun-Sentinel @FloridaEats, SUP: Florida Eats

*Resources

Nutrition Facts

Florida Tomatoes - So Delicious

Ten Health Benefits of Tomatoes
1. Tomatoes are the most concentrated food source of lycopene. Lycopene is an antioxidant that may play a role in the prevention and treatment of some cancers, such as colon, prostrate, breast, lung and pancreatic cancers.

2. Tomatoes are low in calories. One medium-sized tomato (about five ounces) has 25 calories, a great snack to include on a weight control program.

3. Tomatoes are high in Vitamin C. One-cup tomato provides about 78 percent of the daily value (DV)1. Consuming foods rich in vitamin C helps the body resist infection and aides in wound healing.

4. Tomatoes are a good source of fiber. One cup of diced tomatoes provides 7.9 percent of the DV for fiber. Studies show fiber may lower high blood cholesterol levels, aid in maintaining stable blood sugar levels and help an individual feel full longer.

5. One cup of tomatoes contains 22.4 percent of the DV for vitamin A. Vitamin A plays an important role in vision and night blindness.

6. Tomatoes are a good source of potassium (11.4% DV per one cup). Research indicates diets high in potassium can reduce the risk of heart disease and hypertension.

7. Tomatoes enhance the flavor and color of meals making food more appealing.

8. Tomatoes contain chromium; a mineral associated with helping people with diabetes control their blood sugar levels.

9. Vitamin B2, also known as riboflavin is found in tomatoes. One cup of tomatoes provides 5.1 percent of the DV for riboflavin. Studies on riboflavin show they may prevent migraines.

10. Tomatoes are a source of folate (6.8% DV per one cup). Folate has been shown to reduce the risk of stroke, heart disease and neurological defects in the fetus.

1 The Daily Value (DV) of foods comes from the Reference Daily Intake or Recommended Daily Intake (RDI). DV provides a frame of reference to evaluate the nutrients consumed.

Tomato Wellness – Big Red Surprise

Corinne Dobbas, R.D. gives some insight into the difference between fresh tomatoes, and tomatoes packaged as canned, paste, salsa, ketchup, marinara, etc.

Growing Tomatoes

 

Recipes
John Denver sings about "Homegrown Tomatoes" and includes
suggestions on how to use them in your favorite recipes. 

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)

Resources
Florida Tomatoes
Tomato Products Wellness Council

National Jell-O Week February 12 - 18, 2012

February is National Snack Month

February 12 to 18, 2012

 

Week

Jelly or jello comes from gelatin. The Gelatin found in Jell-O comes from the collagen in cow or pig bones, hooves and connective tissues. Gelatin is not recommended for vegetarians. In 1923 D-Zerta became the first sugar-free gelatin dessert.  

Agar or agar-agar is a gelatinous substance derived from agarophyte (red algae). Agar is used as an ingredient in desserts, a vegetarian gelatin substitute, a thickener for soups, in jellies, ice cream and other desserts. Agar-agar is approximately 80% fiber and serves to regulate bowel movements.  

Agar-agar is sold in packages as washed and dried strips or in powdered form. For making jelly, it is boiled in water until the solids dissolve. Sweetener, flavouring, colouring, fruit or vegetables are then added and the liquid is poured into molds to be served as desserts and vegetable aspics, or incorporated with other desserts.  Reference: Wikipedia

Liz Hickok is a San Francisco-based artist known for her work in Jell-O. Her artwork is exhibited across the country and internationally. Hickok’s San Francisco in Jell-O has been covered by The New York Times, Harper’s, Gastronomica, and appeared on the cover of Artweek. Hickok also appeared on the Food Network Awards Show, where she won an award for “Best Use of Food as Art Medium.” Click the link to view Liz Hickok portfolio

The Jell-O Gallery

As a dietitian, gelatin became known as a stable for clear liquid and full-liquid diets. It is often recommended for vomiting as a means to replace fluid loss and provide calories. The sugar-free gelatin became a favorite for individuals as a "Free Food" on weight-loss programs and diabetic diets. Gelatin is considered a fluid and therefore must be calculated when a patient is placed on a fluid restriction. 

Jell-O Commercials

1990

2010

Links
Jell-O Recipes
7 Wacky Jell-O Molds from Around the World
Gelatin gets the jiggle back on