Category: Meals

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

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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.

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Potato Day

8/19/2014

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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

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National Sandwich Month

8/11/2014

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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

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National Grilling Month

7/20/2014

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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.

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Macaroni Day - July 13

7/13/2014

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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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Eat Beans Day - July 3rd

7/3/2014

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Do you know how many kinds of dried beans there are? According to the US Dry Bean Council, there are 14 kinds of dried beans.

Adzuki - nutty and sweet flavor with a small, reddish brown appearance
Baby Lima – buttery and rich flavor with a creamy white, flat-shaped appearance
Black Bean, aka turtle beans – sweet and mild flavor and soft texture with a small ovals with deep black appearance
Black eye, aka cowpeas or black-eyed peas – distinctive flavor and creamy texture with a kidney shape with white skin and a small black eye
Cranberry – nut-like taste, creamy texture with a small rounded appearance with red markings on ivory skin prior to cooking
Dark Red Kidney – full-bodied flavor and soft texture with large, kidney shaped, deep reddish-brown color
Garbanzo, aka chickpeas – nutlike taste and buttery texture with a beige to pale yellow appearance
Great Northern – takes the flavors of other foods they are cooked with and has a flat, kidney-shaped, white appearance
Large Lima, aka butter beans – creamy and sweet flavor with an ivory color, flat shape appearance
Light Red Kidney – full-bodied flavor and soft texture with a large, kidney-shaped appearance
Navy, aka pea beans – mild flavor with a powdery texture and small white oval appearance
Pink – meaty with a slightly powdery texture and small, pale-pink appearance before cooking and a reddish brown color after cooking
Pinto – powdery texture with mottled beige and brown appearance and medium oval size
Small Red, aka Mexican red beans – the flavor and appearance are similar to red kidney beans, but is smaller in size

With so many options, what a great way to add variety and increase the fiber in your diet. At the same time you can save money on protein sources in your diet. Check out the Bean Soup recipe in Flavorful Fortified Food - Recipes to Enrich Life. Enjoy Eat Beans Day!

Flavorful Fortified Food - Recipes to Enrich Life

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National Senior Fitness and Health Day - May 28

5/26/2014

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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.

Sample Pages

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Food Allergy Awareness Week - May 11-17

5/10/2014

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As a Registered Dietitian Nutritionist (RDN) I often get asked to provide advice to a client with allergies. Before seeking treatment anyone suspecting an allergy requires diagnosis by a qualified professional. Many people think they have food allergies, but less than 4% of adults and 5% of children have clinically diagnosed food allergies. Many food allergies most children manifest are outgrown, whereas adult allergies will remain for life. One thing is for certain. If you suspect a food allergy it is important to diagnose it. A true allergic reaction may cause death. Anaphylactic shock is not easily ignored, since the person affected has difficulty breathing, slowed heart rate, and almost certain death unless treated immediately.

The term allergy is commonly used when a person experiences problems with specific foods, especially digestive problems. However, medically, real allergies cause specific reactions that range from mild to extreme. Death may result if exposure continues. Food allergies are diagnosed using several approaches; a detailed history, a food diary, and conducting tests and elimination diets. One method alone seldom works, except in the case of allergies resulting in anaphylactic shock.

The reason many people mistakenly think they have a food allergy is because often they experience gastrointestinal discomfort when ingesting a certain food. This is often the case with fluid milk, and can easily be resolved by cooking the milk or using other forms of dairy, such as fermented milk products (buttermilk, yogurt), or cheese. These people have a milk or lactose intolerance, not an allergy. A true milk allergy causes an anaphylactic reaction to all types of milk and dairy products, even the small amounts used in mixes and some processed foods. Although milk allergies are often identified in infants, only a small percentage continue to have the same reaction as adults.

Several food allergies cause a reaction whether the food is eaten or just smelled or touched. This is the case with peanuts and shellfish. If an individual is allergic to any of these foods it is best to keep them away from the home, and not eat in places where they're included on the menu. Don’t be ashamed to advertise your allergy. If you travel or eat outside of the home, be sure you wear an allergy identifying tag in case of emergency. The food allergies most children manifest are outgrown, whereas adult allergies will remain for life.

The only method to treat a food allergy is to avoid all forms of that food. Food intolerances may be avoided by modifying the food itself or substituting it with another food of equal or similar nutritional value. Food intolerances are more prevalent than food allergies although some, such as a gluten intolerance, may be equally serious to the individual. Food allergies are caused by the immunological reaction responsible for the food allergy.

Terminology:

Allergy = A food allergy is an exaggerated immune response.The most common food allergies are triggered by eggs, peanuts, tree nuts, milk, fish, shellfish, wheat and soy.

Intolerance = An unpleasant reaction to a food usually involving the digestive system caused by an enzyme deficiency

Once you know if you have an allergy or intolerance to foods, select recipes that meet your needs and keep you safe.

Order - Flavorful Fortified Food - Recipes to Enrich Life

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National Grilled Cheese Month

4/21/2014

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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.

Sample Recipes

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National Walking Day - April 2

4/1/2014

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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.

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March 22 - National Water Day

3/21/2014

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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.

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National Registered Dietitian Day - March 12

3/11/2014

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National Registered Dietitian Day

Do you know....
Registered Dietitian Nutritionists are committed to improving the health of their patients and the community.

Registered Dietitian Nutritionists are the food and nutrition experts who can translate the science of nutrition into practical solutions for healthy living.

Registered Dietitian Nutritionists have degrees in nutrition, dietetics, public health, or a related field from an accredited college or university, completed an internship, passed a national credentialing exam, and complete at least 75 hours of continuing education every five years.

If you want to learn real facts on nutrition, ask a Registered Dietitian Nutritionist, the Nutrition Expert. Are you curious about what we can do for you? We can offer you ...

The highest level of nutrition counseling based on scientific evidence in a way you understand it
Advice tailored to your personal needs
Assistance managing acute illness and chronic disease
Prevention and wellness guidelines for better health
Guidelines on food allergies, food intolerances and sensitivities
Effective weight management programs including weight loss and weight gain
Delicious and healthy meals and recipes made with real food

Find a Registered Dietitian Nutritionist at http://www.eatright.org

Every Dietitian is a Nutritionist, but
not every Nutritionist is a Dietitian!

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Pack your Lunch Day

3/5/2014

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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!

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February is National Cherry Month

2/17/2014

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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

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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.

Sample Recipes

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February is American Heart Month

2/4/2014

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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

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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 is National Soup Month

1/3/2014

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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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COQUITO - The Holiday Tropical CocoNog

12/23/2013

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During the holiday season everyone turns to the comforting, nurturing foods and beverage they know best and remember from their country, home, and childhood. Regardless of what holiday you celebrate, do you have a favorite drink that you shared with family and visitors or just sat and sipped on during those days? I do. My favorite holiday drink, traditional during Christmas, New Year and the Epiphany (Three Kings Day) celebrations, is Coquito.

The name is a diminutive for the word coco, or coconut. Although the drink is usually made with white rum, it is just as good made without any alcohol. It was usual to have both versions so children could enjoy it too. This is why I remember drinking it since I was a very small child. To me there is no Christmas without Coquito and I start making batches right after Thanksgiving. It goes as fast as I make it, and all my friends expect their own bottle as a holiday gift.

If you’ve never tried this delicious drink you can find Tropical CocoNog - our non-alcoholic version of my family's original recipe - in Flavorful Fortified Food – Recipes to Enrich Life along with other nurturing and delicious recipes that are easy to make.

Merry Christmas and Happy New Year!

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The best and most rewarding part of making this delicious drink is that I know the many nutritional benefits of coconut products. Coconut milk in particular is believed to calm nerve cells, strengthen bones, fight virus & infection, lower cholesterol & relieve arthritis. Coconut oil has been recently linked to improvements in mental acuity in early stages of Alzheimer’s.

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National Chocolate Anything Day- December 16

12/18/2013

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OOPS! I missed getting this posted on Monday, but wanted to share National Chocolate Anything Day with you anyway. It is a great excuse to eat something that is chocolate - such as ice cream, milk, brownies, cake - or has chocolate with it - such as cookies, pretzels, nuts, strawberries.

Almost everyone loves chocolate. so why not use it to get the individual with a poor appetite or poor intake to eat something chocolate. In Flavorful Fortified Foods - Recipes to Enrich Life there are many recipes that include chocolate or where chocolate can be used as a variation to the recipe to add aditional variety.

Instead of reading more, order your copy of the book and enjoy some chocolate!

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National Pear Month - December

12/10/2013

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December is National Pear Month. There are 3,000 varieties of pears worldwide from Asia, Europe to North America. In the U.S. there are ten fairly common varieties of pears. It helps to know a little about these types of pears. Cooked pears are excellent but use the wrong kind and you will not be happy — the texture turns to mush.

Bartlett pears are the most common pear, they are all-purpose pears with the classic pear shape. Bartletts can have green skins that turn yellow when ripe or can have red skins that do not change color with ripening. Use for eating fresh or in salads and desserts

Anjou pears vary in color from light green to yellow-green to fiery red and the color doesn’t change when ripe. They have a squat shape and are firm with a mealy texture. Use for eating fresh or in salads and desserts.

Asian pears an apple shape and are also known as Chinese pears or apple pears because of their apple-pear flavor and crunchy texture. Use for eating fresh, in salads or baking.

Bosc pears have a tan-gold color and are slender shaped with a longer top and long, thin stem. They have a subtle nutty flavor and buttery texture. Use for eating fresh or baking, broiled, or poached since they retain their shape and texture.

Comice pears are the sweetest and juiciest of all the varieties. These pears have a fragile skin and may appear bruised on the outside, but there is no damage to the interior. Use for eating fresh.

Pears are delicious and healthy. A medium pear (about the size of an adult fist) provides 100 calories, 2 grams of fiber, 7 mg Vitamin C , and 208 mg potassium, 19 mg calcium, and 18 mg phosphorus.

Pears can be added to recipes to replace apples, used as a topping, and as part of appetizers, desserts, snacks, entrees and salads. Try using pears in the Creamy Fruit Salad Shake, Fruit Shake, Peach Milkshake, Breakfast Bread Pudding, Dairy-free Super Cereal, Enriched Cereal, Fruited Gelatin, Rice Pudding, or Super Pudding recipes found in Flavorful Fortified Foods – Recipes to Enrich Life.

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December 6 is Microwave Oven Day

12/5/2013

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On Microwave oven day, it's time to pause from our usual nutrition topics and revisit food safety. The good news is the 2013 Food Code was released by FDA on November 13th and there are no changes relating to the use of microwave use.

Thawing - If you thaw food in a microwave oven, it must
be cooked immediately after thawing.

Cooking - Foods cooked in a microwave oven shall be rotated or stirred throughout or midway during cooking to compensate for uneven distribution of heat. Cover the foods to retain surface moisture. Cook food to a
temperature of at least 165⁰F in all parts of the food. Allow the food to stand covered for 2 minutes after cooking so the heat is distributed evenly.

Reheating - Food reheated in a microwave oven for hot holding shall be reheated so that all parts of the food reach a temperature of at least 165⁰F, it is rotated or stirred, covered, and allowed to stand covered for 2 minutes after reheating.

Microwave ovens are a huge help to individuals who need assistance to have a hot meal. Using them properly will help keep food safe and prevent getting sick from improperly handled food. Stay safe!

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Thanks!

11/25/2013

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November is the time when we stop to give thanks for a lot of things. We're thankful for our family and friends, our health, and many other things, inlcuding you, our loyal readers. As a way to thank you, we would like to offer two special sales that are only available for purcahses through our website.

Happy Thanksgiving!
Digna and Linda

Black Friday, November 29
          25% off each 5 paperback copies of the book
          Must purchase in multiples of 5 books
          Sale runs 12:01 AM PST to 11:59 PM PST November 29th only

Cyber Monday, December 2
          25% off book and training package
          PDF copy of the book and training materials
          Sale runs 12:01 AM PST to 11:59 PM PST December 2nd only

See Sale tab on Home Page during each sale for details

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National Hospice Palliative Care Month

11/8/2013

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It is always difficult when there is a loved one receiving hospice and palliative care. The hospice staff is specially trained to assist the family members make the client as comfortable as possible.

During my time working in hospice care, I learned to be creative in attempting to meet the nutritional needs and desires of the clients. In many cases, the interventions were not traditional. However, for the client, the interventions made them happy. Ice cream and candy bars such as peanut butter cups may not seem like the most nutritious food, but it does provide calories, protein, and fat. Often the client would drink more than eat.

This was the beginning of the beverage recipes in our book, Flavorful Fortified Food - Recipes to Enrich Life. The recipes allowed for a lot of variety for the individual who had previously been limited to a very small variety of products and flavors. While the beverage recipes did not reverse their terminal status, in some cases, intake improved enough to keep pressure areas from getting worse and helped with pain management. In other cases, the beverages kept the client better hydrated during those final months, weeks, or days of life.

Yes, there is a positive role the Registered Dietitian Nutritionist can play in hospice and palliative care. Start using the recipes in Flavorful Fortified Food - Recipes to Enrich Life with clients and family members to enrich their life.

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National Wild Rice Week

September is National Chicken Month

Potato Day

National Sandwich Month

National Grilling Month

Macaroni Day - July 13

Eat Beans Day - July 3rd

National Senior Fitness and Health Day - May 28

Food Allergy Awareness Week - May 11-17

National Grilled Cheese Month

National Walking Day - April 2

March 22 - National Water Day

National Registered Dietitian Day - March 12

National Registered Dietitian Day

Every Dietitian is a Nutritionist, but
not every Nutritionist is a Dietitian!

Pack your Lunch Day

February is National Cherry Month

February - Canned Food Month

February is American Heart Month

January 24th - National Peanut Butter Day

January is National Soup Month

COQUITO - The Holiday Tropical CocoNog

National Chocolate Anything Day- December 16

National Pear Month - December

December 6 is Microwave Oven Day

Thanks!

National Hospice Palliative Care Month

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National Registered Dietitian Day

Every Dietitian is a Nutritionist, but not every Nutritionist is a Dietitian!

Author

Categories

Archives

Every Dietitian is a Nutritionist, but
not every Nutritionist is a Dietitian!