Category: Flavorful - Flavorful Fortified Food

Flavorful Fortified Food

National Chili Week

10/1/2014

National Chili Week is celebrated the first week in October. There are many ways to make chili and it seems everyone has their favorite recipe. I'd like to share my favorite chili recipe with you in honor of this occasion.

10 oz ground turkey
1 medium onion, chopped
2 cans diced tomatoes
1 can black beans, rinsed and drained
2 (15oz) cans of reduced sodium beef broth
4 stalks celery, diced
2 green peppers, diced
1 package dry chili seasoning mix
2 medium zucchini, diced
2 yellow squash, diced

Spray skillet. Sauté ground turkey and onion until brown. Transfer to soup pot and add diced tomatoes, black beans, broth, celery, peppers, chili seasoning mix, zucchini, and squash. Simmer for 30 minutes.

National Wild Rice Week

9/26/2014

WILD RICE

Did you know that wild rice…?

Is the Minnesota state grain, but it’s not a grain. It is a seed, Zizania aquatic or Zizania palustris.
Was a staple food for Native Americans in the northeast and is now grown and harvested extensively in Minnesota and California. Wild rice growers in Minnesota still adhere by law to the ancient ways used by the Native Americans.
The seed will last indefinitely when properly treated and stored because it is virtually fat free.
Compared to regular white rice, wild rice yields very small crops for the effort; white rice yields 4000 to 6000 lbs. and wild rice only yields 100 to 200 lbs. per crop year.
You can feed a crowd with a small amount of wild rice since 1 cup of dry wild rice will give you 3 to 4 cups of cooked wild rice.
Wild rice is richer in antioxidants than other rice and one cup dry rice has 160 calories and 10 grams of fiber. It has twice the protein of brown rice, is high in B vitamins, manganese, zinc, potassium, phosphorus and magnesium.
The chewy texture and nutty, robust taste make it a favorite in fine dining cuisine. It is very versatile and can be used in many dishes just as any other grain. Try it as a side dish by itself, in a salad, pilaf, stuffing or soup.

Check out the recipes containing rice in Flavorful Fortified Food - Recipes to Enrich Life. Don't have a copy? Order a paperback, pdf, or e-book version today!

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September is National Chicken Month

9/3/2014

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.

INGREDIENTS

3 to 5 lbs whole chicken
1 gallon tap water or enough to cover chicken. If more liquid is needed I recommend using reduced or low sodium chicken broth
1 onion cut in quarters
1 ham hock, fat removed, or 1 (1X2) slice cured or smoked Black Forrest or other strong flavored diced
6 garlic cloves, whole, peeled, diced fine
2 inch ginger root peeled and sliced
2 teaspoons salt & pepper
4 large carrots cut in one inch slices
2 stalks celery cut in one inch slices
1 bunch Italian parsley
1/4 cup fresh oregano or 2 tablespoons dehydrated flakes
1 bay leaf
salt & pepper to taste

CHOICE OF

3/4 cup brown rice, noodles or potatoes*
¼ cup to ½ cup each of 4 to 5 vegetables of your choice; see optional ingredients list below
sliced carrots, celery, stemmed chopped spinach or baby
1 tablespoon good quality soy sauce

INSTRUCTIONS FOR OPTIONAL INGREDIENTS*

Vegetables: carrots, spinach, kale, green beans, peas, celery
Potatoes: If using potatoes add after the vegetables and do not overcook or they will fall apart.
Rice or Noodles: Limit amount added as they will absorb a lot of liquid and if held overnight keep absorbing moisture soaking most of the broth becoming thick and mushy.

METHOD

In a deep soup pot add tap water, quartered chicken or chicken pieces, vegetables, herbs & spices Bring to a short boil, turn down, simmer for 1 to 2 hours.
Let soup cool enough to handle, strain broth and set aside.
Bone chicken & remove skin.
Discard vegetables, ham, vegetables, ginger & bay leaf.
Bone chicken & remove skin. A whole chicken yields enough boned meat for a second meal such as chicken salad or pot pie.
Discard vegetables, ham, chicken bones, skin & bay leaf
Add freshly chopped vegetables and your choice of diced potatoes, rice or pasta, Simmer until done.
Adjust seasonings. Finish soup with 1 tablespoon of soy sauce. Stir and serve.

MORE ABOUT INGREDIENTS AND METHOD

I use one whole chicken, cleaned and quartered or 4 - 5 carcasses from roasted chickens or pieces of chicken cooked or raw. A whole chicken yields enough boned meat for a second meal such as chicken salad or pot pie.
Don't try to reuse the strained ingredients; they're colorless, mushy and flavorless.
During preparation the broth and chicken are safe while working for under two hours. If you take longer be sure to keep both broth and chicken either cool at below 41°F or hot above 135°F for safety.
To finish the soup choose additional vegetables to add. Mild flavored vegetables are best.
If more liquid is needed use reduced or low sodium chicken broth.
Once vegetables and potatoes or rice/noodles cook, add chicken meat & simmer to 165°F for 15 to 20 seconds .Chicken meat becomes stringy when overcooked or boiled.

Potato Day

8/19/2014

Did you know that ...?

Potatoes reached Europe via the New World explorers, gaining a foothold and becoming fifth most important crop in the world.
There are over 100 types of potatoes available in this country. They all fit into one of seven categories: russet, red, white, yellow, blue/purple, fingerling and petite
There are four distinguishing factors between each category of potato: appearance, texture, flavor and cooking method or use.
The potato belongs to the Solanaceae or nightshade family whose other members include tomatoes, eggplants, peppers, and tomatillos.
Potatoes are very nutritious and if eaten without all the extra fat a very healthy food. They contain significant amounts of Vitamins B6 and C, and the minerals potassium, copper, manganese, phosphorus, niacin, fiber and pantothenic acid.
A 7.5 pound potato has only 163 calories, 0 grams of fat and about 13 grams sodium. Skip the butter, sour cream, mayonnaise and other high fat ingredients and you can have a low calorie, nutritious and comforting complete meal or side dish.
You can grow your own potatoes - many websites have easy to follow information. Potato vines are very attractive and ornamental.

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

National Sandwich Month

8/11/2014

This is sandwich month, and I hope you have as much fun reading some facts and folklore about this common, unassuming and convenient food as I did researching them. What is a sandwich? When used as a verb "to sandwich" has the meaning of to position anything between two other things of a different character, or to place different elements alternately. When used as a noun, a sandwich is a food commonly consisting of two or more slices of bread, crackers or other appropriate products that can hold one or more fillings between them. Flat breads of varying kinds have long been used to wrap food throughout Western Asia and northern Africa; from Morocco to Ethiopia to India bread is baked in flat rounds. Many South American countries such as Mexico use corn to make flat, round tortillas, which serve the same purpose. In Europe and most countries influenced by European cuisine, a loaf or dome shape is usually traditional. In this country bread, whether loaf or dome shaped is the most popular in some geographic locations such as the East coast and Midwest. Whereas in the Southwest, flatbreads such as pita and tortillas are one of the most common breads to use for wraps in a popular version of the sandwich. But then, so are cookies! Which do you prefer?

Most every English speaking country credits Sir John Montagu, Fourth Earl of Sandwich, England, for this popular creation. But alas! it was his Chef who actually created the first known sandwich, following his master’s request to come up with a food that he could eat during 24 hours gambling binge while keeping one hand free to continue playing the game. Although I've never known if this is a true fact or a myth, I do know that different forms of sandwiches in many different forms and names were documented in the history of many other cultures. Although the now famous Earl was not the inventor of the sandwich, he adopted the concept during his many trips in the Mediterranean where he observed that the Greek and Turk tribes were eating proteins and other foods served on pita and canapés during their mezes. These were adapted to the available foods in England during 1972 when the concept first became reality. There were other differences between concept and execution; a canapé is flat and intended to be eaten in one or two bites. Trapping the ingredients inside two slices of bread or other firm food easy to hold in one hand and making it a sizable portion doubles the convenience as it then becomes a portable complete meal. That is a sandwich.

Among the thousands of sandwiches you can include appetizers, snacks and desserts in their numbers. There is no limit on what you can insert in a sandwich, or what you can use to trap ingredients in the middle. The important factor is that whatever you use is fresh, nutritious and delicious.

For recipes that provide delicious and nutritious food check out Flavorful Fortified Food – Recipes to Enrich Life at www.flavorfulfortifiedfood.com

National Watermelon Day - Aug 3

8/2/2014

National Watermelon Day! Yes, there is a day to celebrate almost every food and this food is actually more of a liquid. What do I mean by it is actually more like a liquid? Do you know watermelon is 92% water. What a great way to add more fluid to your diet in the summer!

Watermelon has Vitamin A, Vitamin B6, and Vitamin B6 and 2 cups provides only 80 calories!

Vitamin A found in watermelon is important for optimal eye health and boosts immunity by enhancing the infection-fighting actions of white blood cells called lymphocytes.
Vitamin B6 found in watermelon helps the immune system produce antibodies. Antibodies are needed to fight many diseases. Vitamin B6 helps maintain normal nerve function and form red blood cells. The body uses it to help break down proteins. The more protein you eat, the more vitamin B6 you need.
Vitamin C in watermelon can help to bolster the immune system's defenses against infections and viruses and can protect a body from harmful free radicals that can accelerate aging and conditions such as cataracts.

If you are looking for high calorie, high protein beverage recipes, check out the 30 recipes in

Flavorful Fortified Food - Recipes to Enrich Life. Don't have a copy, order one now.

National Baked Bean Month

7/27/2014

Baked Beans - for some people this is a side dish for summer picnics. For others, they are a protein source. What you do with them may depend on where you live in the US. No matter what you do with baked beans, I hope you have observed National Baked Bean Month by eating your favorite recipe of baked beans.

Baked beans is a dish containing beans, sometimes baked but, despite the name, usually stewed, in a sauce. Most commercial canned baked beans are made from haricot beans, also known as navy beans. You can open a can of baked beans from a number of manufacturers or you can make your own.

The common ingredients to make your own are canned or dried and cooked navy beans, molasses, brown sugar, Ketchup,mustard, onion, Worcestershire sauce, and if desired, bacon. I like to cook baked beans in my crock pot to bring out the flavor.

No matter if you make or buy your baked beans, or what you put into them, baked beans can be enjoyed all year, not only in July.

National Grilling Month

7/20/2014

July is the perfect month for grilling outdoors and is designated as National Grilling Month. As a Blogger and food lover I'm always interested in all the months dedicated to a specific food. But honestly, I have to admit that there are some foods that I think about every day and would like to eat more of them. And being one that likes convenience and rich flavors, one of my preferred methods of cooking is to grill.

As a Registered Dietitian Nutritionist I take my health very seriously. I know that anything in excess is not a wise choice. Being a good hostess I always look for acceptable alternatives for everyone in my guest list. Although no one can beat the yummy aroma and flavor of a steak grilled over a red hot flame, there are so many other choices that can be made in addition to, or instead of steak. Life is more interesting, and so is your menu, when you try preparing different foods on the grill. Since all proteins taste better cooked on the grill don't limit yourself to only steaks, hamburgers and hot dogs. Remember to add fruits, vegetables and whole grains for balanced, nutritious and tasty meals. Everything tastes better grilled!

Try these favorite proteins on the grill

Chicken
Pork chops, pork ribs, tenderloin roast
Lamb chops, lamb rack
Salmon, tuna, dorado steaks
Large shrimp
Lobster tails
Whole fish

Besides the grilled proteins, have you thought of grilling fruits and vegetables? Some fruits and vegetables are more appropriate than others, but most can be prepared on a grill using a little innovation.

Once you've mastered the art of grilling the sky's the limit. In Spain the best dish made on the grill is Paella. To have an excellent Paella you need a round grain rice, fresh ingredients, and good quality Saffron. Although Paella can be cooked on a stove or in an oven, remaining true to the dish, we make it on a grill in our own yard. Now that's what I call FLAVORFUL!

For more information about our books, Flavorful Fortified Food - Recipes to Enrich Life, and Food First! Enhancing the Nutrient Value of Meals with Fortified Food, go to our website http://www.flavorfulfortifiedfood.com for additional information and contact us. Like us on Facebook http://www.facebook.com/flavorfulfortifiedfood.com.

Macaroni Day - July 13

7/13/2014

Macaroni – what typically comes to mind for many people is the elbow shape that you ate as a child when you ate mac & cheese. Today, macaroni comes in a variety of shapes and sizes and can provide a lot more variety. In honor of Macaroni Day, take some time to investigate the options in the grocery store. Also, consider the variety of recipes that can use this ingredient and check out the pictures above to jump start your creativity.

Have you made the Creamy Pasta recipe in Flavorful Fortified Food – Recipes to Enrich Life yet? If not, what are you waiting for? Don’t have a copy, order your PDF copy and make it today!

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National Vanilla Milkshake Day - June 20

6/19/2014

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. 

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National Iced Tea Day - June 10

6/10/2014

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!

If you want something cold but with calories and protein, check out the 29 beverage recipes in Flavorful Fortified Food - Recipes to Enrich Life

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National Senior Fitness and Health Day - May 28

5/26/2014

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?

Start each day with a small meal to break your fast. A high protein smoothie first thing in the morning will work wonders for your energy level.
Walk at least 20 minutes a day, preferably 5 to 6 days a week.
Do not overexert yourself; consider your overall physical condition including age, sex, muscle mass and medical conditions.
Drink at least 5 cups of water a day. Although other fluids contribute to hydration, water is best.
If you’re still smoking, stop now!
If you drink alcohol, do so in moderation, and if taking medications, consult with your doctor or pharmacist about possible side effects.
Be aware of your vision and balance. Both contribute to preventing falls.
Keep your mind alert. Read or listen to the news, listen to a challenging talk radio show, or do puzzles, cross-word puzzles, or play games.
Maintain your social life. Stay active. Inactivity is not only bad for the body, but may cause depression. Depression can lead to even less activity and overeating.

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.

National Garlic Month

4/23/2014

National Garlic Month

Garlic was formerly classified in the lily famil. Now garlic is a member of the Alliaceae and is related to onions, chives and ornamentals like star of Persia. Although many plants include “garlic” as part of their common names, only some plants are true garlics. Plants like garlic chives have a mild garlic flavor but are not really garlic. Elephant garlic closely resembles true garlic but has very large cloves and a milder flavor, is actually a type of leek. Most people think of garlic as a bulb made up of cloves. This is the portion of the plant we all see in kitchens, restaurants and grocery stores. Garlic bulbs can range in size from 1.5 to 3 inches in diameter and can have from 4-60 cloves of various shapes and sizes. Cloves are enclosed in a white or pink purple tinged papery membrane.

Garlic is used to season many foods and has some proven and unproven medical implications. When garlic is crushed or finely chopped it yields allicin, a powerful antibiotic and antifungal compound. It benefits atherosclerosis. A few animal studies indicate that garlic may have anti-inflammatory benefits, primarily due to the antiarthritic action of diallyl sulfide (DAS) and thiacremonone. Evidence is mixed about the benefits for high cholesterol, high blood pressure, and in preventing certain types of cancer.

A garlic bulb is composed of about 65% water, 28% carbohydrates, 2% protein, 1.5% fiber and only 0.15% fats. According to analysis by the USDA, an average clove of raw garlic has just under 5 calories, 12 mg potassium, over 5 mg calcium, 4.59 mg of phosphorus, .94 mg of vitamin C, plus small amounts of a variety of other vitamins and minerals.

Although garlic is loaded with nutritional value and health promoting effects, it should be given only "sparingly” and with “caution” to small children since it can irritate their sensitive digestive tracts. Some sources also caution use while breastfeeding since garlic is excreted into breast milk. Large doses of garlic may cause gastrointestinal distress in some individuals, and those allergic to garlic may need to avoid it altogether. Most adults can use garlic safely, but the use of anticoagulants with garlic could increase the risk of bleeding.

Food safety warning - If you are preparing a garlic-oil combination, it is important to store properly—not at room temperature—and to always add acid to prevent botulism spores from growing.

Try adding garlic to recipes to add flavor for individuals with poor intake or needing stronger flavors.

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National Grilled Cheese Month

4/21/2014

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.

Day of the Mushroom - April 16

4/16/2014

You too can make delicious mushroom soups, stews and gravies using recipes in
Flavorful Fortified Food – Recipes to Enrich Life.

April 16 is the Day of the Mushroom. When was the last time you considered the versatility of this vegetable? Mushrooms can be eaten raw with dips, sliced on salads, sautéed, stuffed, used in soup and gravy, and as a vegetable in shish kabob, to name a few. Mushrooms are available all year. Nutritionally, one cup of mushrooms is only 21 calories and a good source of potassium, riboflavin, niacin, pantothenic acid, phosphorus, selenium and copper.

There are more varieties of mushrooms that the traditional brown or white buttons most of us are familiar with. Many found in the wild are so potent as to be dangerous if eaten, so it’s advisable to leave those to the experts specializing in their identification and use. If you’re taking a walk in the woods, admire them, photograph them, but don’t eat one. It’s best to get yours from your grocery store.

Fly Agaric Toadstool. Not edible.

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!

Stress Awareness - April 9

4/8/2014

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.

Ulcers
Strokes
Asthma
Insomnia
Fatigue

Colitis
Irritability
Rheumatism
Depression
Migraines

Diabetes
Allergies
Overeating
Skin Diseases
Heart Disease

Kidney Disorders
Sex Problems
BreathingProblems
Increased Smoking
High Blood Pressure

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

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National Walking Day - April 2

4/1/2014

Today is National Walking Day, and a good day to start walking at least 20 minutes a day. Walking has many health benefits, and it’s one the easiest forms of exercise we can do. Walking is free; there is no charge for walking on the street, in a park, to and from work or school, to and from dinner or on a date.

Regular walks help reduce the risk of many diseases, such as heart disease, diabetes, and dementia. Walking is recommended as a good way to control cholesterol level. As you exercise the activity helps to lower LDL cholesterol and increase HDL cholesterol levels.

Because walking helps keep the body in shape, it improves the figure, strength and stamina, while at the same time maintaining muscle. Not only are legs strengthened and arms toned because of the swinging motion, but walking is a weight bearing exercise that also helps maintain bone density.

After taking a brisk walk most people feel energized because of the increased circulation. The increased blood flow in the brain lifts moods, relaxes the mind and helps improve everyone's mood. You can walk at your own pace, think your own thoughts, listen to music or chat with a friend.

For some extra added energy before and after your walk, try any of the nutrient dense recipes in Flavorful Fortified Food - Recipes to Enrich Life.
Visit www.flavorfulfortifiedfood.com and Like us on Facebook for more information.

March 22 - National Water Day

3/21/2014

When you are thirsty, your body is already at least 1 pint low.

Add some fruit or a small amount of fruit juice to flavor water.

Drink between half an ounce and an ounce of water for each pound you weigh every day.

Learn to love water and prevent dehydration.

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.

Pack your Lunch Day

3/5/2014

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…?

Take control of what you eat and when you eat it?
Have variety without driving miles out of you way to find some place new to buy food or spending more than is in your budget?
Choose the foods to give you lasting energy through the day?
Be able to munch on a few healthy bites any time your stomach grumbles without feeling guilt?
Save money every week that you can spend on yourself for something special?
Do something good for your health and wellness?

If you pack your own lunch you can save the time wasted waiting for your order and …

Take it to the park and enjoy nature while you eat.
Go for a walk or jog.
Do a little window shopping.
Write a letter or call a friend.
Get a quick mani-pedi.
Read a book while you relax.
Take a quick nap in your office, car or the park.
Run errands.

The possibilities are endless. For ideas take a stroll through the possibilities below.

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!

February is National Cherry Month

2/17/2014

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

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February - Canned Food Month

2/11/2014

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

2/4/2014

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.

Choose a healthy diet of meals and snacks that include plenty of fresh fruits and vegetables, at least 5 servings a day.
Replace saturated fats with healthy fats, such as vegetable, olive, or grapeseed oil.
Limit salt, refined sugar intake and alcohol
Increase soluble fiber
Maintain a healthy weight
Increase your daily physical activity and include both aerobic and weight bearing exercise in your routine
Do not smoke
Get annual physicals and if on medication do not skip it

You will find many healthy foods you can easily prepare at home in the book Flavorful Fortified Food - Recipes to Enrich Life

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January 24th - National Peanut Butter Day

1/23/2014

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.

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January 15 - Strawberry Ice Cream Day

1/14/2014

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?

January is National Soup Month

1/3/2014

January in many parts of the country brings cold and snow. This year it's REALLY cold with temperatures and wind chills below zero in many places. Low temperature records are being shattered this week. What a better way to stay warm than to eat soup. They provide fluids that are necessary to prevent dehydration . There are seven soup recipes in Flavorful Fortified Food - Recipes to Enrich Life.

Try one of these recipes today!

          Bean Soup

          Cheddar Cheese Soup,

          Chunky Potato Chowder

           Cream Soup Base

           Jiffy Enriched Soup

           Lentil Soup

           Pizazz Pumpkin Soup

Don't have a copy of the recipes? Order the pdf copy of the book and start cooking right away.

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Disclaimer: The information and services provided by Digna I Cassens, MHA, RDN, CLT, FAND and Cassens Associates - Diversified Nutrition Management systems, is not intended as substitute for medical care. The information provided in this website, in our books and blogs and through our services is for educational purposes only. All nutrition information should be used in consultation with your physician and other healthcare providers. We are not responsible for the contents or products of any or all links made from and to this site by a third party site. We disclaim any liability arising directly or indirectly from the use of this web site, books, blogs and/or services.

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