October 4th is World Smile Day. Take time today to smile and make someone else smile. One way to bring a smile to someone’s face is to make them something they like to eat. Check out the recipes in Flavorful Fortified Food – Recipes to Enrich Life for ideas. Actually, why not consider making someone smile every day!
Broccoli at it's best, fresh from the garden.
As Registered Dietitian Nutritionists (RDN) we have always wished doctors would say those words. September is Broccoli Month, and broccoli was recently the focus for preventing the progress of osteoarthritis. RDN have always known that vegetables are important for a well-balanced diet, and recommend eating 5 to 6 servings a day but the recommendations are not for specific vegetables.
In recent years researchers are focusing on vegetables as important medicinal foods for disease prevention, to improve longevity, health and wellness, and are finding substances that prevent some diseases and decrease inflammation. Estimates show that there are about 27 million people suffering from osteoarthritis in the United States alone. Studies published by the British Journal of Arthritis and Rheumatism declare that sulforaphane slows the cartilage destruction caused by arthritic inflammation. Sulforaphane is a substance produced by an enzyme found in cruciferous plants when they are physically damaged, such as when they are chopped or chewed. It is found in all cruciferous vegetables such as Brussels sprouts, kale, cabbage, Bok Choy and cauliflower in smaller, less effective amounts. Earlier studies also confirmed that broccoli and its cruciferous cousins also filter out carcinogens, reducing tumor growth. Counted as one of the new superfoods, broccoli is high in vitamins A, B, C, and K as well as rich in potassium, zinc, fiber, and produces sulfur compounds that help filter carcinogens.
Broccoli can be easily incorporated in any recipe. Try the Creamy Vegetable Soufflé made with broccoli, or add it to a cream soup made with Jiffy Enriched Soup, or from scratch using Cream Soup Base recipe. My family’s favorite is a steamy bowl of Cheddar Cheese Soup with a generous portion of chopped broccoli mixed in during the last simmer. You can find these and more recipes in Flavorful Fortified Food - Recipes to Enrich Life.
There are several theories about the actual origins of trail mix. If you have read Jack Keouac’s 1958 novel, The Dharma Burns, you’ll find reference to trail mix. If you visit Hadley Fruit Orchards or Harmony foods, you’ll find bins full of their own trail mix or trail mix raw ingredients where you make your own mix and they claim it as their creation around 1968.
Regardless of the date or origin, trail mix is a very popular, convenient and nutritious snack. It was intended to be consumed as a non-perishable, nutrient-dense portable food to take on journeys such as camping, hiking, biking and road trips. If you’ve ever been a Girl Scout and went camping or on hikes, you always had a pocketful of “gorp”, or “good old raisins and peanuts” in your pocket.
Many people love eating trail mix. They are likely to spend a lot of money buying the many different brands, the newly labeled higher-priced “organic” brands, or they will spend hours making their own trail mix from complicated recipes. To me, trail mix is quite simple - nuts, dried fruits and, if you’re so inclined, some kind of chocolate.
The popularity of munching on trail mix has not decreased since the 50s and 60s and there are a myriad of recipes to date. These are all high-energy foods, with enough protein to help build and maintain muscle, just enough complex carbohydrate to give you a boost when a quick burst is needed, and healthy fats to carry you throughout the entire day. And the chocolate? Well, that’s your treat!
Instead of buying a pre-made brand of trail mix, try making your own. Then, try the Peanut Butter Pudding Cup recipe in Flavorful Fortified Food – Recipes to Enrich Life and top the pudding with a generous handful of trail mix!
It's Back To School Time! With that, starts of the dreaded rush of breakfast time. The benefits of eating breakfast are proven, yet most children and teens prefer to sleep those extra few minutes, or linger in front of the mirror, than sit down to a wholesome hearty breakfast that will carry them through until lunch. The reality of working parents adds an extra burden when having to manage multiple schedules, ages and food preferences. To end the last minute rush and sometimes arguments, plan quick and easy nutrient dense breakfasts from the book Flavorful Fortified Food – Recipes to Enrich Life. Make ahead of time Dairy Free Super Cereal or the Breakfast Bread Pudding that taste like dessert treats and are packed with nutrition. For the athletes in your home, the Enriched Cereal packs 700 calories and 28 grams of protein in a 1 cup serving. If you’re feeding younger children, serve half portions. For those that eat on the run, try any of the smoothies. Packed with protein and good for the whole family, the Peanut Butter and Banana Milkshake and Banana Nut Milkshake are always a winner. If your family is multi-generational, try our nutritious high fiber favorite Breakfast Shake. Top any shakes with a creamy whipped yogurt for additional protein and calcium, and a real early morning soda fountain treat kids and adults will never leave home without. If you use these recipes make sure your family keeps the secret, or you’ll have the neighborhood dropping in for breakfast every day.
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.