Category: Superfood

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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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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National Iced Tea Day - June 10

6/10/2014

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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

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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.

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Day of the Mushroom - April 16

4/16/2014

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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!

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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.

Order Flavorful Fortified Food - Recipes to Enrich Life

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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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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 Oatmeal Day - October 29th

10/28/2013

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Fall is advancing and in some parts of the country chill is already in the air. Even in Southern California, where I live, nights are noticeably cooler, and most days are around the low 70s. Once the weather dips below 70°F I start thinking of ways to ward off that inevitable chill, and the first food that comes to my mind is a warm, nurturing and nutritious bowl of oatmeal. There are so many ways to prepare oatmeal, and even those that will refuse it in a bowl for breakfast, will eat it in its many other versions.

Although oatmeal cookies are always a favorite, I try to incorporate this powerful grain into many other every day food. Have you tried substituting oatmeal for breadcrumbs in your meatloaf recipe? How about pulsing it twice on high in the food processor and using it as an extra crunchy coating for baked or grilled meat, chicken or fish? It’s more nutritious than Penco crumbs and adds an interesting nutty flavor.

The nutrient contributions of oatmeal cannot be ignored. A bowl in the morning provides a substantial amount of the daily requirement of Omega-3 fatty acids. Just ½ cup dry uncooked oatmeal provides 150 calories, 3 grams fat, 27 grams complex carbohydrate, 4 grams fiber, 6 grams of protein, and best of all no cholesterol or sodium. No wonder oatmeal is good for heart and arterial health, lowering cholesterol, and helping to prevent hypertension related strokes.

For a delicious Breakfast Shake try the recipe on page 5 of Flavorful Fortified Food - Recipes to Enrich Life. For a substantial stick-to-your-ribs breakfast, try the Dairy-free Super Cereal on page 34, or the Enriched Cereal on page 35. Bon' appetite!

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Eat your broccoli and call me in the morning!

9/8/2013

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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.

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