INSTRUCTIONS FOR OPTIONAL INGREDIENTS*
MORE ABOUT INGREDIENTS AND METHOD
Everyone has a favorite food and mine is chicken soup. This week in honor of National Chicken Month I'm writing about my favorite food. My favorite chicken soup is not my mother’s but my own. Years of making it almost weekly and trying different ways to satisfy my family’s and my taste has brought it to near perfection. It’s simple and the recipe is forgiving. The best thing about soup is that it's so flexible; a handful of this, a pinch of that, and frequent tasting ends up being quite good. My favorite time to make chicken soup is any time. It's refreshing and it almost makes itself. The last time I made chicken soup was to initiate my new home’s kitchen, barely unpacked and with only the bare essential ingredients and equipment. It's an easy soup to make, and it helped me feel at home. Try this recipe, and while making it taste often; that's the best part.
Did you know that ...?
You will find simple easy to use nutritious recipes for potatoes and many more foods in Flavorful Fortified Food - Recipes to Enrich Life.
Those that bought this book are also now buying our new book Food First! Enhancing the Nutritional Value Of Meals with Fortified Food. Find both books in our website http://www.flavorfulfortifiedfood.com
Simple pleasures are the most enjoyable. And when a health benefit gives you pleasure it’s a great bonus. Milkshakes are one of life’s simple pleasures that are also good for your health. My favorite is vanilla. Which is yours? A milkshake is simply milk with ice cream. Have you ever wondered as you sip on a milkshake where they came from? Who made the first milkshake?
Surprisingly, milkshakes did not get their start the way you think. The original milkshakes, popular and first written about in 1885, were a concoction of egg, whiskey and sugar with some milk added. They were used as a “tonic” and a treat. As time passed people became more inventive and adventuresome and added other ingredients, varying the flavors, and making them much more exciting. Today you can have milkshakes of all flavors and nutrient value. Prepared with skim milk and frozen yogurt they can taste just as good as with whole milk and ice cream.
Around the early 1900s milkshakes were closer to what we know today, and were described as “wholesome drinks made with chocolate, strawberry or vanilla syrups”. But note the absence of ice cream. Sometime in 1922 a Walgreens employee added ice cream to a traditional malted milk drink, and it became a hit. In the 1930s milkshakes made with ice cream were called “frosted”. It was that year that with the advent of Freon cooled refrigeration made storage and transportation of ice cream safe and practical. Between the 1930s and 1950s milkshakes and malts made with ice cream were the rave, a fact made even more popular by the movie industry. Who can forget the many scenes set in malt shops? By the ‘50s milkshakes were prepared using a variety of automated machines, a variety of ingredients, and the rest is history. Now we use not only milk and ice cream, but milkshakes can be made with non-dairy, low fat and low sugar ingredients. The addition of fruits and vegetables enhances their nutritional value and makes them much more than a pleasure to drink.
Make your own milkshakes; make them nutritious and delicious.You can find many milkshake recipes in Flavorful Fortified Food – Recipes to Enrich Life.
Iced Tea is refreshing on a hot day. Have it plain, add a little lemon, or sweeten it with sugar, or try a flavored iced tea to add variety.
In 1904, English tea plantation owner Richard Blechynden set up a booth to sell hot tea at the St. Louis World Fair. It was a sizzler of a day, and fair visitors didn't want anything hot. Rather, they needed something to quench their thirst... something cold. He dumped some of his hot tea into ice and served it cold. It was an immediate hit. This was the first known use of iced tea.
It also has some great health benefits. Since ancient times, people have believed that tea has a wide range of medicinal uses. Modern research has given credibility to many of these beliefs and identified more In some cases research is not conclusive. Regardless of the final determination as to it's value over time, drink and enjoy because there is no research to suggest that it can hurt you and it just tastes good.
Iced Tea Day is a great excuse to enjoy this refreshing beverage!
Senior Health and Fitness day is held on the last Wednesday in May throughout the nation as part of the Older Americans Month and National Physical Fitness and Sports Month activities. Many organizations and groups are holding events during this week and on Wednesday, May 28th to celebrate the day. However, senior health and fitness is not just a one day event. It is a lifestyle that requires a lifetime of effort and determination.
How are you celebrating this day? More important, what do you do during the year to ensure on this day you’re healthy and fit? Maintaining a healthy lifestyle and keeping mind and body active help keep everyone fit. Many community centers offer special activities focused on seniors. May 28th is an excellent day to explore those. It’s never too late to change lifetime habits that lead to better health. Why not celebrate your health every day of the year and be at your fitness best?
For easy to prepare and delicious recipes that will add protein and calories to your diet, get your copy of Flavorful Fortified Food - Recipes to Enrich Life by Digna Cassens, MHA, RDN & Linda Eck Mills, MBA, RDN, FADA.
Wash your hands! How many times have you heard someone say that or have you said it? Have you ever thought about all the germs growing on your hands? The best way to Fight Back is to wash your hands frequently and properly. Scrubbing your hands will reduce the number of bacteria on your hands.
The steps for handwashing are:
* Wet your hands
* Apply soap
* Rub your hands and build up a lather for 20 seconds.
* Rinse your hands for 10 seconds
* Dry your hands with a paper towel
* Using the paper towel, shut off the water
Proper handwashing is essential to stay healthy, especially when working with individuals who are high risk - children, elderly, and immune compromised individuals. Those individuals may need to have high protein, high calorie food. If you need assistance, check out the sample recipes in Flavorful Fortified Food - Recipes to Enrich Life and order your copy today.
When I think of a grilled cheese sandwich, I think of comfort food. My mother would make them on a regular basis. The difference was the kind of cheese and the kind of bread. The cheese could be American, Swiss, provolone, or a combination of two of these. The bread could be white, wheat, rye, pumpernickel, or sour dough. That's 30 different possible combinations!
During National Grilled Cheese Month, take some time to look for options to give you diet more variety. Consider adding fresh tomatoes, sun-dried tomatoes, jalapeno peppers, broccoli, tomato and turkey, mushrooms, tuna salad, chicken salad, corned beef, ham, or turkey to that traditional grilled cheese sandwich. Different kinds of cheese, such as feta, pepper jack, blue, and goat cheese can add additional variety.
Looking for something different? Consider these variations for a grilled cheese sandwich:
* smoked mozzarella and maple-glazed bacon
* feta cheese and green garlic
* goat cheese and mushrooms
* blue cheese on crisp raisin brioche with a few thin slices of pear
* apple wood smoked cheddar cheese with apple butter on rosemary bread
* Gruyère, roasted red bell peppers, mustard green panini
* quesadillas with mushrooms and goat cheese
* fontina on white bread, grilled in olive oil and sage.
Check out the Helpful Hints with each recipe in Flavorful Fortified Food - Recipes to Enrich Life to find variatoins to the 60 recipes in the book.
Mushrooms were believed in ancient culture to have powerful medicinal qualities that improved human health. Since the 1960s mushrooms extracts have been studied for their curative values. However there are no definitive human studies that prove it. So it’s best to eat mushrooms for their delicious flesh, the depth of flavor they impart many dishes, and their nutrition. Beware - not all mushrooms are edible!
Are you stressed? Most likely yes. We all have some stress in our lives, but some people have more stress than others. Stress can come from children, family members, co-workers, the boss, health, money, weather, and many other items in our lives.
How we handle stress can impact our health and well being in many ways. Medically proven stress contributes to a long list of of health issues.
Stress eating is part the coping mechanism that some individuals engage in. Usually the foods eaten are high fat, high calorie, high sugar, high salt and definitely not the best for an overall good nutritional intake. Learn to identify what triggers stress eating and what foods would be better choices for you.
But, when all else fails - remember stressed spelled backwards is desserts. So,enjoy a dessert and reduce your stress! Check out the dessert recipes in Flavorful Fortified Food - Recipes to Enrich Life
Need some nutrition in addition to water? Check out the 30 high calorie, high protein beverage recipes in Flavorful Fortified Food - Recipes to Enrich Life. While they may not have water as in ingredient, there is a high volume of fluid in these recipes to help maintain hydration.
Have you thought of packing your own lunch for work, school and outings? Plan now for Pack Your Lunch Day on March 10th. This is also National Nutrition Month, and as a Registered Dietitian Nutritionist I encourage you to do that. It’s so easy if you plan ahead and think of the advantages.
Packed lunches do not have to be boring, high in sodium and fat, and lacking in essential and important nutrients. A bit of imagination and planning can take care of that. Think of this.
Would you like to…?
If you pack your own lunch you can save the time wasted waiting for your order and …
If you’re in doubt about how to pack healthy, nutritious meals, ask a Registered Dietitian Nutritionist to design your menu and give you recipe ideas. Check out the egg salad and tuna salad recipes in Flavorful Fortifed Food - Recipes to Enrich Life for higher calorie versions of these popular sandwich fillings. Don't own a copy? Order your copy today!
There is caffeine in many foods, not just in coffee, tea and chocolate. Caffeine is a bitter tasting stimulant considered a drug. Unlike many drugs, it is mostly unregulated and legal. Although caffeine occurs naturally in nature, it can also be manufactured chemically.
Consuming excessive amounts of caffeine may cause restlessness, anxiety and irritability. It may also cause insomnia, headaches and abnormal heart rhythms. Since it affects the neurological system some people experience withdrawal symptoms when they stop using caffeine.
Caffeine is classified by the Food and Drug Administration as GRAS, or generally recognized as safe. There are safety issues related to caffeine use debated and contradicted by many studies, although some of the most reliable are in agreement. In 2010 the American Congress of Obstetricians and Gynecologists disclosed that up to 200 mg of caffeine per day is a safe amount for a pregnant woman. Amounts over 300 mg have been found to increase bone loss in the spines of women over 60. The average amount of caffeine ingested at one time in is estimated to be about 500 mg. Over 10 grams are required for most adults to experience a toxic effect. So clearly moderation is key.
Caffeine is commonly found in nature in the leaves or berries and fruit of many plants. In this environment it can either paralyze and kill some insects eating the plants, or rewards those like bees that pollinate. It is estimated that about 120,000 tons of caffeine stemming from all sources are consumed in the world each day.
Read the labels carefully on these types of products which may have large quantities of caffeine added to the product.
Did George Washington chop down a cherry tree?
Probably not. The story was invented by Parson Mason Weems who wrote a biography of George Washington shortly after Washington’s death. Since so little is known about Washington’s childhood, Weems invented several anecdotes about Washington’s early life to illustrate the origins of the heroic qualities Washington exhibited as an adult. Introduced to countless schoolchildren as a moral tale in the McGuffey Reader textbook, the parable has become a persistent part of American mythology.
Cherries are grown in several regions of this country, but seventy percent of the cherries produced in the United States come from four states (Washington, Oregon, Idaho, and Utah). There are two main types of cherries: sweet and sour. The best known variety of sour cherry is Montmorency. The best know variety of sweet cherry is Bing. Other varieties of sweet cherries include Lanbert, Rainer, and Royal Ann.
Bing cherries are large, round, extra-sweet and have a purple-red flesh and a deep red skin that is close to black when fully ripe. Lambert cherries are smaller than the Bing and more heart shaped. It has a dark-red skin and a rich flavor. Rainer cherries are sweet with a yellow or pinkish skin. It is milder and sweeter than the Bing. Royal Ann cherries have a blush-yellow skin and is often canned or made into maraschino cherries.
Dried cherries make a flavorful addition to your diet. They provide fuel you need to get through the day each ¼ cup serving of dried cherries contains 133 calories provides some essential vitamins and minerals that support your health.
Cherries can be added to a number of recipes in Flavorful Fortified Food - Recipes to Enrich Life
People have tried to come up with a way to keep perishable foods fresh for many years. Until the early 19th century, the only options were pickling, salting, drying or smoking these provisions. Although these methods preserved food, they affected the texture, taste, and nutritional value of the foods. All that changed when French chef Nicolas Appert perfected his revolutionary bottling technique. He found that by enclosing foods within a sealed bottle and boiling it, the food would keep indefinitely. Within several months of the initial publication of his findings, others began using Appert's process with tin cans instead of bottles.
But canned foods didn't really take off until the 1860s. Civil War soldiers in the United States relied on canned foods and they returned home touting their taste. The railroad industry began using canned foods to transport local meats and vegetables across the country. By the 1870s, the United States dominated the canning industry and was exporting vast quantities of salmon and other foods around the world.
The only real danger from canned food comes from the Clostridium botulinum bacteria, which causes botulism. Food-borne botulism is an extremely dangerous form of food poisoning that may occur when food is improperly heated during the canning process. Most cases in the United States come from home-canned vegetables, so the CDC recommends boiling all home-canned foods for 10 minutes before consumption. Outbreaks are rare, but the botulinum toxin is generally considered to be the most poisonous substance in the world, and one gram could kill as many as 10 million people.
Canned foods provide a shelf-stable option for foods. This is a great way for individuals with limited opportunties to shop to maintain a variety of fruits and vegetables. Canned vegetables can be eaten cold in an emergency. Canned foods sometimes get a bad rap for their higher sodium levels. However, manufacturers have been gradually lowering the sodium level of foods. You can also lower the sodium level of canned vegetable by draining them.
Canned foods can be used in many recipes found in Flavorful Fortified Food - Recipes to Enrich Life.
February is American Heart Month, so let's start it right. Although heart disease is one of the most common cause of death in the US. Statistics indicate that about 715,000 Americans suffer from heart attacks annually.
You can find more on prevention, detection and symptoms of heart disease at http://www.cdc.gov
In spite of the grim news, there are many ways to have a healthy heart and prevent heart disease.
You will find many healthy foods you can easily prepare at home in the book Flavorful Fortified Food - Recipes to Enrich Life
You will find 60 nutritious recipes to help meet your goals in Flavorful Fortified Food – Recipes to Enrich Life
Peanut butter was invented and reinvented many times during history. Peanut butter is roasted peanuts crushed into a paste. One-half of all edible peanuts produced in the United States are used to make peanut butter and peanut spreads.
Peanuts were known as early as 950 B.C. and originated in South America. The ancient Incas used peanuts and were known to have made it into a paste-like substance. The first commercial peanut crop was grown in Virginia in the early to mid 1840's and in North Carolina beginning around 1818.
In the United States, George Washington Carver discovered three hundred uses for peanuts . He started popularizing uses for peanut products including peanut butter beginning in 1880. The most famous of Carver's research took place after he arrived in Tuskeegee in 1896. However, Carver did not patent peanut butter as he believed food products were all gifts from God.
Dr. John Harvey Kellogg invented a version of peanut butter in 1895. Kellogg served the patients at his Battle Creek Sanitarium peanut butter. Joseph Lambert worked for Dr. Kellogg and began selling his own hand-operated peanut butter grinder in 1896. Almeeta Lambert published the first nut cookbook, "The Complete Guide to Nut Cookery" in 1899. Dr. Ambrose Straub of St. Louis patented a peanut butter-making machine in 1903. Peanut butter was first introduced at the St. Louis World’s Fair in 1904.
By 1914, many companies were making peanut butter. Joseph L. Rosenfield invented a churning process that made smooth peanut butter smooth. In 1928, Rosenfield licensed his invention to the Pond Company, the makers of Peter Pan peanut butter. In 1932, Rosenfield began making his own brand of peanut butter called Skippy which included a crunchy style peanut butter.
Peanuts and peanut butter became an integral part of the Armed Forces rations in World Wars I and II. It is believed that the U.S. army popularized the peanut butter and jelly sandwich for sustenance during maneuvers in World War II.
Today there are five recipes in Flavorful Fortified Food – Recipes to Enrich Life that use peanut butter and other recipes where it can be added for variety. Have you checked the recipes out yet? If not, order your copy today and get started using peanut butter as a source of protein.
Red, plump, sweet, juicy luscious strawberries. It used to be that I couldn’t wait for summer and strawberry season to start. Going out to the fields in Southern California and picking our own was such family fun. Eating as we picked was the much awaited treat that rewarded the drive to Orange County. Better yet was listening to my three daughters and their friends picking the plumpest during the drive back home, while they giggled and made up games – strawberry games! Usually these involved who could throw it up and get it land in their mouth in the moving van. It would usually depend on how much mother dared swerve, or tap the breaks, and make the strawberry miss the mark. The peals of laughter are never forgotten and I can’t ever eat a strawberry and not remember those days, and those laughs.
Once home we sorted the red fruits by size and purpose. The best looking ones were placed in a basket in a shady cool spot to eat fresh for as short as they would last. Next came the ones to make jam with. And then, the best part! “who wants to make strawberry ice cream?” and the chorus of “I do! I do!” I drove down the hill for ice and salt while the older children prepared the berries, removing the stems, rinsing and slicing. Our recipe was simple, milk, sugar, strawberries. The churning took too long and it usually took bribes of the last one to churn being the first to lick the blades to finish the process.
Strawberries are now available year-round, imported from other countries with different climates throughout the year. Although I like the idea of being able to eat fresh strawberries whenever I want them, I miss the wonderful sense of excitement waiting for this wonderful, nutritious treat.
Since you can now buy fresh strawberries all year, why don’t you consider adding them to one of the thirty smoothie recipes in Flavorful Fortified Food – Recipes to Enrich Life?
Digna and Linda have years of experience working with individuals needing assistance to eat sufficient calories and protein in multiple settings. Flavorful Fortified Food - Recipes to Enrich Life is our way to share this knowledge with clients, patients, athletes, caregivers, and professionals.