Tuesday, January 2, 2024

RD Approved Grazing Board! @eatrightpro @eatrightnj #haveaplant #gardencuizine


Best Wishes for a 

Healthy and Happy New Year 2024!

Happy New Year everyone! I'm proud to be featured in a recent Every Day Health article (link below) with my take on an RD approved Grazing Board. Grazing boards are spin offs of charcuterie appetizer boards.

Grazing boards (also called graze boards) feature a selection of nibbles that can be served to your family or guests before the main course. They can also be served after a main course for visiting family or friends. 

This New Years, RD approved, grazing board features sustainable, protein-packed, legumes, namely black-eyed peas - called Hoppin' John. Black-eyed peas bring good health, joy, good luck and peace, which we all sure need more of in this world.

Ingredients for Diana Wind's dietitian approved - healthy grazing board:

  • Hoppin' John: black-eyed peas (also known as pulses or legumes) - precooked and ready to heat and serve
  • Fruit cups (we used strawberries, blueberries with plain Greek yogurt)
  • Yogurt or whipped cream for the fruit dip (Cinnamon Bionico sauce is always a winner too! Recipe included below)
  • Basket or bowl of whole fruits: bananas, apples, clementines, grapes (and/or other favorite fruits)
  • Carrot sticks
  • Celery sticks (and/or any other veggies you want to use; including, but not limited to: red bell pepper strips, cucumbers, radishes and cherry tomatoes)
  • Hummus dip for the veggies (we used store bought)
  • Cheddar cheese (or any of your favorite cheese, with some cut into star shapes)
  • Jalapeno Pepper Jack cheese (cut into star shapes)
  • Wholegrain crackers
  • Spanikopita (spinach & feta) wedges - store bought; ready to heat and serve
  • Pistachios (or any of your favorite nuts)

Putting it all together

This is another GardenCuizine freestyle recipe, meaning that you control the portions based on how many people you plan to serve. Simple and easy!

Start with selecting a large serving board, such as a large cutting board, mirror, or tray. We happened to have a big blue plastic tray that worked perfectly.

Fancy martini or sangria glasses and short decorative glasses make good serving containers for your vitamin-rich fruits and veggies! A twisted star party necklace on the tray adds to the design.

A side fruit bowl or basket filled with bananas, apples and clementines adds even more nutrition for you and your guests. No need for junk foods at this party! 

Keep leftover Hoppin' John in your refrigerator so that you will have plenty to enjoy as a meal another time over quinoa or brown rice.

Best Wishes for a Healthy and Happy New Year! 

Related Links

RD Approved Grazing Boards - Check out #8

GardenCuizine Hoppin' John recipe 

GardenCuizine Cinnamon Bionico Sauce recipe 

Looking Differently at Charcuterie 

How Beans Contribute to Sustainable Nutrition

Photo and blog post Copyright (C)Wind. All rights reserved.

Sunday, December 17, 2023

Sweet 'n Spicy Maple Salmon

Baked Sweet 'n Spicy Maple Salmon

What's for Dinner Tonight?

For deciding on what's for dinner, start with choosing the protein. Last night we selected fish, salmon. We keep our fish frozen. Once we decided on having salmon, we pulled it out of the freezer to thaw. After a short period on the counter, for food safety, we put it on a plate and into the refrigerator while we decided on the rest of the dinner side dishes. 

As you can see in the picture, we served the baked sweet 'n spicy maple glazed salmon with a starch and a vegetable to balance the meal. The frozen green beans took less than 5 minutes to saute with fresh garlic and butter, and the rice pilaf was leftover, so we just had to heat and serve.

Our oven's broiler is not working right so we decided to bake the salmon. Your next decision after deciding on the cooking method is how to season the salmon. I decided on using hot pepper jelly. We had pepper jelly in jars made from this summer. Hot pepper jelly isn't really that hot; it adds just the right amount of sweet 'n spicy flavor to just about any food from corn bread to fish!

This is a GardenCuizine freestyle recipe, meaning that you don't really need to measure the ingredients. You can use any amount desired of the ingredients to your liking.

Preheat oven to 350 deg F

You'll need a baking dish with a cover

Ingredients

  • Farm raised Salmon fillet (thawed)
  • 1/3 cup, or less, hot pepper jelly (preferably homemade) 
  • 1 Tblsp pure maple syrup
  • pinch Fresh ground black pepper
  • pinch Salt 
  • 1/8 tsp garlic powder 
  • chopped fresh or dried parsley
  • 1/3 cup or less water

Putting it all together

  1. Combine pepper jelly and seasonings
  2. Place salmon in baking dish; spread pepper jelly spice blend over salmon
  3. Add water to bottom of baking dish (do not cover the fish in water)
  4. Bake 15 minutes covered
  5. uncover and bake another 15 min or until done
  6. Serve with a starch and a vegetable, such as brown rice and green beans.

Enjoy! 

GardenCuizine Nutrition data 3 oz Salmon: Calories 175, Carbs 0, Fiber 0, Protein 19g, Vitamin B12 2.4 mcg (99% DV), Healthy Omega-3 fatty acids 2.2g (Wow! 201% DV)

 Photos and blog post Copyright (C) Wind. All rights reserved.

Friday, December 15, 2023

FDA Investigation of Lead in Cinnamon Apple Sauce Continues

Lead poisoning can happen in adults and children. Eating lead can make you or your kids sick. Symptoms include headaches, belly pain, vomiting, anemia and more. 

Don't let anyone eat these three brands of Cinnamon Applesauce pouches:

  1. WanaBana Apple Cinnamon Fruit Purée. The pouches were distributed nationwide online and at retail stores.
  2. Schnucks brand cinnamon-flavored applesauce pouches and variety pack
  3. Weis brand cinnamon applesauce pouches

If you see any of these products in a store >>> Snap a photo of it and notify the FDA. If your child ate some or is sick, consult your Pediatrician.

Note: I am no longer posting on Twitter since it became X. You can find me on Instagram, which is a family friendly, safer site for the public and healthcare professionals.

Related Links

FDA Investigation

Ask Your Doctor About a Child Lead Test

Testing Children for Lead Poisoning 


Sunday, October 29, 2023

Whitesbog Blueberry History


Historic Whitesbog 
We both recently had the pleasure of going on a photography outing to support the New Jersey Pinelands with Richard Lewis, a fine art landscape photographer. After spending a day with him on a fun group photography tour at one of our favorite parts of the NJ Pinelands, Franklin Parker Preserves, I started following Richard on social media. 

Soon after, Richard posted some amazing autumn photographs of sunrise and a red rainbow at a place called Whitesbog. How is it that we've lived in South Jersey all our lives and never visited Whitesbog? Thanks to Richard's post we found our way to Whitesbog with our cameras. The historic 1857 farm and village is located in Browns Mills NJ. Whitesbog is in part of the Brendan T. Byrne state forest.

It was here at Whitesbog that Ms Elizabeth Coleman White showed the world that blueberries could be cultivated. Ms White's very interesting skill set included nursing, agricultural research and hands on experience in both cranberry and blueberry farming.

I was saddened, but not surprised, to read that when Ms White's Father died, in his will, he did not make her President of his company even though she contributed so much to expand the business for their family. The Whitesbog plantation grew from 600 to 3,000 acres.

The legacy of this special area is cared for by the Whitesbog Preservation Trust who is open to the public daily from sunrise to sunset. You can find more information and maps to several walking trails on their website (link below). The landscape is very peaceful and beautiful as you can see from my photos shown. We look forward to visiting again soon!

References and Related Links

Whitesbog

NJ Women's History 

History of Blueberries

Fall at Whitesbog in the NJ Pine Barrens

Blog post and photographs Copyright (C)Wind. All rights reserved.

Friday, January 20, 2023

Romanesco #gardencuizine #haveaplant

Incredible Edible
 
Meet Romanesco, one of the wildest looking veggies on the planet! This fascinating, Italian heirloom veggie is sometimes called Fractal Broccoli. This beauty was grown in New Jersey! If you see it at your local farmers market or grocery story give it a try. It's super nutritious and you can eat it and prepare it as you would broccoli or cauliflower. The head is chartreuse and the leaves are green of course; although purple leaves would make it even cooler!!

Related Links

Photograph Copyright (C)Wind Photography. All rights reserved.

Friday, October 14, 2022

Health at Every Size video essay

Celebrate Diversity!

I hope you are all doing well! It has been a long time since I've posted. I've been quite busy between work and graduate school. Yes, I'm back in school at my old age! I'm working to get my Masters of Science in Applied Nutrition by next summer. Learn, learn, learn until it is time to retire. 

I'm inspired by Harry, Mom (RIP...), colleagues, and my Rowan graduate students. Students in Cohort 4 are busy learning in their clinical rotations now in their supervised practice. I'm very happy to see them building on their dietetics knowledge base and wish them all the best.

Our beautiful gardens are wrapping up with colorful fall blooming asters and goldenrod. We didn't have very many monarch caterpillars or butterflies this season. Overall less bugs of every kind. There were smells of pesticides at times during the summer. Sigh.... We have lots of native plants for pollinators here too. I hope people don't use as much pesticide sprays next season. 

Anyway, this post is to share my latest video creation on Health at Every Size®. It is only 3-minutes if you have time to take a look.

Health at Every Size® (HAES) is a non-diet approach to health and wellness. It promotes acceptance of all body shapes and sizes. Weight stigma and bias can be harmful to all ages, especially children. HAES promotes intuitive eating instead of weight management.

Over the years, as an outpatient clinical dietitian, I've experienced many adults and children crying in my office over their body weight. Weight shaming by family, friends and/or the public weighs heavy on their hearts and minds and can be hurtful, especially to children. 

HAES is controversial, especially for healthcare professionals. What do you think about this topic? Should society and healthcare professionals try and shift from weight management to health promotion?

Thanks for watching!

Related Links

Association for Size Diversity and Health 

Today's Dietitian article

Blog post and video (C)Copyright Wind. All rights reserved.