#Recipe Jersey Blueberry whole grain Oat Bars #GardenCuizine

~ Low Sodium~ 
Best Blueberry Bars

made with antioxidant-rich 

Jersey Blues and whole grain Oats

Usually for Mom's Birthday I bake her favorite - Key Lime Pie. This June was a special birthday for Mom and I opted for something different for her 80th birthday,  I decided on nutrient dense, seasonal Blueberry Bars. 

Last night we visited our local church's blueberry festival to pick up fresh Jersey blueberries for Mom's Blueberry Bar birthday 'cake'. Upon our arrival we found out the blueberries were so popular that they sold out!!! Thankfully, one of the planners found 3 last containers of fresh berries, which was all we needed for one 10 x 15 baking dish full of antioxidant-rich Blueberries sandwiched between cholesterol reducing whole grain oats.

Like many people (both old and young), Mom has to watch her cholesterol. Additional Plant Stanols, along with a healthy diet high in fruits and vegetables, is good heart disease prevention. Plant sterols and stanols are naturally occurring compounds found in fruits and vegetables. 

Plant Stanols and sterols have been scientifically proven to help reduce cholesterol. They have also been shown to be effective for those experiencing side effects from cholesterol lowering medications and can be consumed in combination with statin drugs.

Plant Stanols added to margarine

In addition to the rolled oats and blueberries, for even more heart-healthy, cholesterol reducing benefits - rather than using butter with saturated animal fat - I opted to use margarine specifically labeled made with, "Plant Stanols or Sterols."  

The American Dietetic Association recommends eating stanol-enriched foods 2-3 times per day to provide 2-3 grams per day of plant stanols as part of a heart (cardio)-protective diet*. A mere 1.5-1.8 grams per day of plant stanols can lower cholesterol absorption by 30-40%; and 2.2 grams per day, can lower cholesterol absorption by as much as 60%. [1] 

Several margarine's contain plant stanols/sterols. For example, Smart Balance Heart Right Light spread contains 1,700 mg of plant sterols per tablespoon serving (1,000 milligrams = 1 gram).

Mom's party 

Today we celebrated with a few close friends. One of Mom's friends said to her in Italian, "May you live to be 100 (Che tu possa vivere fino a 100 anni)! Mom enjoyed the Blueberry Bars... I hope someone you love will too!

*cardio-protective diet as defined by the American Dietetic Association: total fat intake of 25-35% of daily calories from fat with less than 7% of calories from saturated and trans fats; less than 200mg of dietary cholesterol per day; carbohydrate intake of 50-60% of total daily calories; 25-30 grams of fiber per day; and at least 15% of total calories from protein per day.

In addition, Therapeutic Lifestyle Changes (TLC) recommended by the National Institute of Health's Heart Lung and Blood Institute recommends the above fat and cholesterol restrictions with additional focus on less than 2400 mg of sodium intake daily.

Best Blueberry Bars Recipe

Yields: one 10 x 15 baking dish; 25, 2 x 3-inch servings

Ingredients

vegetable non-stick pan spray

6 cups (888g) Jersey Fresh Blueberries (or frozen)
1 cup (200g) organic Florida Crystals® Sugar (or granulated sugar)
1/2 cup (120ml) Knudsen Pineapple Coconut Juice (or Orange Juice)
2 Tablespoons (22g) Cornstarch

Oat Topping

3 cups (240g) Old Fashioned rolled oats
1 1/2 cup (180g) unbleached white whole wheat flour
1 1/2 cups (330g) packed brown sugar
8 tablespoons margarine with plant stanols (112g) we used (U) kosher Smart Balance® - which is enriched with Omega-3 EPA/DHA and Vitamin E)

Putting it all together
Preheat oven to 350° F (177° C)

• Lightly spray your baking dish and set aside
• Combine juice and corn starch and set aside
• In a medium pot, add the berries and sugar and prepare the filling. Stir over medium heat and stir in cornstarch mixture. Allow to simmer for 15-20 minutes or until juices are clear and bubbly
• Prepare the topping: In a large bowl combine the remaining ingredients and mix with hands; no need for a mixer (the margarine is real soft and does not have to be melted)
• Firmly press about half of the oat mixture into the bottom of your prepared baking dish
• Evenly ladle the cooked filling over the pressed oat layer
• Sprinkle the remaining oat blend over top and bake for 30 minutes or until the top is golden brown

Buon Appetito!

GardenCuizine Nutrition Analysis: Calculated from USDA Nutrient Values: 1/25 of recipe (84g) per serving: 196 calories; calories from fat: 35; total fat: 4g (6%DV); saturated fat: 1g (5%DV); trans fat: 0g; cholesterol: 0mg; Magnesium: ~39.2mg (~10%DV); Manganese: ~.8mg (~41%DV); Selenium: ~8.6mcg (~12%DV); sodium: 38mg (2%DV); total carbohydrate: 40g (13%DV); dietary fiber: 3g (11%DV); sugars: 25g; protein: 3g; Vitamin A: 262IU (5%DV); Vitamin C: ~3.4mg (~6%DV); Calcium: ~20.9mg (2%DV); Iron: ~0.9mg (~5%DV).
 
Percent Daily Values (%DV) are reference values for adults and children age 4 or older, and are based on a 2,000 calorie diet. Your personal daily values may be higher or lower based on your individual needs.
References

[1] Oregon State University (OSU) Linus Pauling Institute
Related Links

Jersey Blues Dave's Garden article by Diana Wind
U.S. Highbush Blueberry Council
Blog Article and photos Copyright © 2011 D.Wind. All rights reserved.

#NOLA Street Music like you've never heard before...#GardenCuizine #Music #Guitar #Jazz #Violin #Blues

NOLA Street Music 

like you've never heard before...

On our recent visit to New Orleans Louisiana on a walk through the French Quarter, we discovered this fantastic violin and guitar duet playing on Royal Street. Meet violinist Tanya Huang and guitarist Dorise Blackmon. Check out their website for more information: www.tanyandorise.com.

Related Links: Tanya & Dorise Cooking Up Some Good Music by: Terri-Dumas
Gardens of New Orleans by Diana Wind

Choose MyPlate Video #GardenCuizine @IANRNewsService

Video courtesy of Alice Henneman, MS, RD
Extension Educator University of Nebraska-Lincoln

Related Links: ChooseMyPlate.gov 
USDA Press Release re MyPlate

What a Weekend in #NOLA Vieux To Do June 2011 #GardenCuizine #LASeafoodFest

What a Weekend in New Orleans!

You can expect to find good food, fun and festivals all the time in New Orleans. We always try to experience different restaurants when we go too. This visit we checked out Chef John Besh’s brasserie restaurant ‘Lüke’ and Emeril’s Delmonico where we enjoyed a delicious garden salad, perfectly cooked Cajun seasoned redfish with roasted red pepper veloute and cinnamon beignets with chicory coffee crème anglaise. On the weekend we attended ‘Vieux To Do’, a festival trio of the Louisiana Seafood festival, Cajun-Zydeco music festival sponsored by the Jazz and Heritage Foundation and the Creole Tomato Festival sponsored by the French Market. Along the way we admired magnificent artwork: paintings, drawings, portraits and sculptures by the many artists surrounding the park at Jackson Square. The festivities stretched eight city blocks from Jackson Square to the old U.S. Mint. My distress for the hard working carriage horses in the hot southern sun lessened as the festive music penetrated my soul. A highlight of the festival included New Orleans top chefs and their food demonstrations. 

Some of the top chefs at the festival were: Chef Chris Lusk, Café Adelaide; Chef Patrick Henry, Taste and See Catering; Chef Tory McPhail, Commander’s Palace; Chef An Howard, Rouses Market; Chef Diana Chauvin, La Thai Cuisine; Chef Brian Katz, Red Fish Grill; Chef Keith Frentz, LOLA and Chef Ryan Gall of Salu.  

New Orleans Culture
                                                
Horse and mule-drawn carriages are an integral part of New Orleans culture. They can be boarded in the heart of the French Quarter, on the side of Jackson Square throughout the day. We always see them; I saw the carriages on Friday taking tourists around to see the sights. It was a hot day, over 92 degrees, but not as hot as New Orleans gets in July and August. One of the horses caught my attention because he was heavily frothing at the mouth. Globs of white foam dripped to the hot street beneath his harnessed mouth (not an acceptable small amount of foam indicative of a wet mouth). I asked myself, am I the only one to be concerned by this? Why is the carriage rider just sitting back and ignoring this? The horse appeared to be breathing heavily too.

Vieux To Do
                                                  
The next day began the big weekend in New Orleans - three festivals rolled into one, known as the Vieux To Do. The streets were packed, the day was sunny and hot - the carriages were busy. The horses tongues were hanging out, some were breathing harder than others. I saw the same horse I had seen the previous day, still frothing at the mouth, but not as much. I had to approach the carriage driver. He leaned forward as I approached. I looked at him - then at his horse, “He doesn’t look too healthy,” I said. “He’s fine,” the carriage driver replied. “I do this every day for a living,” he added in a somewhat arrogant tone. I walked away feeling helpless and said a prayer for the animals.

Upbeat Zydeco music filled the air as we approached the French Market Creole Tomato festival. The market was packed with visitors from around the world. The Creole tomatoes weren't quite ripe yet, but hey, the show must go on! A huge fan blew a cooling mist to anyone who stood in front of it. We cooled off and enjoyed some music before strolling to the neighboring tented area featuring chefs doing cooking demonstrations. Top U.S. food bloggers were invited to sit in the front row, we sat in the back as we listened to Chef John Folse talk about the history of New Orleans cuisine. He also mentioned ‘Restaurant R’evolution’ his new business with former executive Chef Rick Tramonto of ‘Tru’ (a Chicago restaurant offering progressive French cuisine) set to open in 2011 at the Royal Sonesta Hotel in New Orleans. 

Photo collage copyright (C) 2011 Wind. All rights reserved. 

Editor’s comment: Regarding the carriage horses: As a former small business owner, I by no means wish to negatively impact anyone's livelihood. All I hope for is humane and fair treatment for all animals.

Memories of MyPyramid® #RDChat #GardenCuizine

Memories of MyPyramid®

Today, obesity and inactivity are at the highest rates America has ever seen. This is causing great concerns for the future health of many Americans. Obesity often results in unwanted complications like inactivity, knee replacements, metabolic syndrome, type 2 diabetes, hypertension, high cholesterol, high triglycerides, non alcoholic fatty liver disease and heart disease.

Weight loss is especially desirable after the pounds are on and complications are lurking. Obese individuals may find themselves tempted with what may appear to be an easy solution, bariatric surgery.  “The annual rate of bariatric surgery in the United States increased nearly six fold between 1990 and 2000.” [1] Bariatric Surgeries include Gastric bypass, LapBand® (laparoscopic adjustable gastric banding) and Gastric Sleeve (vertical sleeve gastrectomy), a procedure in which the surgeon permanently removes more than half of the patient’s stomach, leaving the remains in a tube or sleeve shape. These weight loss surgeries are increasing at an alarming rate.

Time for a Change!

With all these unhealthy statistics on the minds of our nations leaders, it seems change is in order for better ways and teaching tools that may have an impact on improving and maintaining a healthy body weight, better diet and more fitness. Today, the USDA will be presenting a major image change by replacing their controversial MyPyramid® logo to what they hope to be a more useful and effective one. 

As I wait to see the First Lady Michelle Obama, Agriculture Secretary Tom Vilsack and Surgeon General Regina Benjamin unveil the new food icon that will serve as a reminder to help consumers make healthier food choices, I've been reminiscing to when the first food guide pyramid was released. The first USDA food guide pyramid was published in 1992. I had my award winning health food store and restaurant, Garden of Eden Natural Foods and Country Kitchen, Inc. in Mt. Laurel, NJ. Ahhh…we had some good times back then and served up some great wholesome food too. The food guide pyramid was the focus of attention in my eatery. I hung it smack in the center of the dining room on a wall of fruit adorned wall paper just above the chair rail that lined a row of oak slatted booths.

It was during my nutrition studies at Rutgers University in 2005 when the USDA introduced their new version of the pyramid. It had vertical bands of solid colors representing the food groups. I remember being a bit shocked, because I had just studied and learned all about the old version. Relearning about the new MyPyramid® wasn’t that bad though. I liked the fact they added a silhouette walking up steps to symbolize the need for exercise as part of a healthy lifestyle. And I liked the fact the USDA introduced a Kid's version of MyPyramid® too.

The 2005 logo maintained the pyramid shape, but excluded pictures of foods that people were accustomed to seeing in the first pyramid - many people complained about not understanding the new pyramid and found it confusing. To add to the confusion, serving sizes were not clearly stated like they were in the previous version. To find out nutrition recommendations, an individual would have to log in to the MyPyramid.gov website to find out. Although nutrition needs vary per individual and this was personalized nutrition information, it caused even more trouble because not everyone had a computer and frankly, it was too much work and trouble - some lost interest - some just didn't care. 

MyPyramid® was deemed unsuccessful in terms of reaching the majority of Americans. 

• Tune in to USDA Live coverage June 2, 2011  10:45 AM EDT for news of the new food icon
• or Twitter #RDChat for more on the new USDA logo coverage

Related Links:  
Let's Move
Dietary Recommendations and how they have changed over time  
Here it is!!! Check out the new food icon
American Heart Association comments on the new icon

References: [1] Trus TL, Pope GD, Finlayson SR; National trends in utilization and outcomes of bariatric surgery; Surg Endosc. May;19(5):616-20. Epub 2005 Mar 11

Bionico - Mexican Fruit Salad #GardenCuizine

Bionico

Mexican Fruit Salad

Ensalada mexicana de la fruta

Energize yourself and your friends and family with the benefits of a refreshing fruit salad. Reap the benefits from dietary fiber, antioxidants and important nutrients like Vitamins A and C. The Dietary Guidelines for Americans recommend adults consume about 2 cups of fruit per day. Mexican fruit salad is easy-to-make for company or to bring to a barbeque or party.  

I first prepared Bionico for my Cinco de Mayo theme meal celebration at South Jersey Healthcare cafe during my dietetic internship. A lot of people tried it, and judging by the small amount that was leftover - it was popular! Recently, I made Bionico again, for a garden party in Mt. Bethel, PA. By the time we left, the fruit salad was almost all gone. 

What makes Bionico so delicious is the sweet and creamy cinnamon yogurt sauce and crunch of granola served over top of the fresh fruit. The yogurt topping adds calcium and protein; and the granola adds nutritious, cholesterol lowering whole grains. 

Serving tips:

• Some recipes call for mixing the sauce in with the fruit, but you may want to serve the sauce and the granola on the side because some people might be lactose intolerant or simply prefer their fruit plain.   
• Most people won't know to try their fruit with the yogurt sauce and granola toppings, so you may want to make a sign and post it near the fruit salad with a serving suggestion. I usually just type it up on our computer and say, "Bionico Mexican Fruit Salad ~ top fruit with cinnamon yogurt sauce and organic whole grain granola."  
• For added fun and festive decor, decorate the serving bowl with homemade or store bought Mexican themed cutouts to give your serving presentation a Southwest look.  
•  I've tried making the sauce with fat-free sweetened condensed milk and prefer using regular sweetened condensed milk. Experiment for yourself and use whatever you like best. In my opinion, using yogurt rather than sour cream, which is often used in Bionico recipes, makes this recipe a healthier version overall.

Putting it all together

This is a GardenCuizine 'freestyle' recipe: use any measurements you wish to use and any fruit you have available; locally grown, seasonal fruit is always a good first choice. Garnish with sweet woodruff (Galium odoratum), fresh mint or lemon balm (Melissa officinalis) from the garden. 

Fresh cut fruits

Prepare a large bowl or your choice of assorted cut fruits, such as:

Strawberries

Bananas

Oranges
Cherries
Watermelon

Blueberries

Pineapple

Papaya

Mango

Bionico Sauce

Combine the following ingredients and toss with fresh cut fruit or serve on the side

2 cups Vanilla yogurt

1/2 cup Sweetened condensed milk

1 tablespoon Honey

1 teaspoon ground Cinnamon 

Granola Topping

Make your own granola or purchase granola from the grocery store. Serve on the side or atop the sauced fruit. One of our favorite granolas is Cascadian Farm® organic dark chocolate almond granola made with whole grain oats, whole grain wheat and whole grain barley.

Buen provecho!

Related Links: Fruits and Veggies More Matters

Why is it Important to Eat Fruit?  

Dietary Guidelines for Americans 2010
Blog Article and photos Copyright © 2011 D.Wind. All rights reserved.

Native New Yorker, Italian Food, Gardens and Family Memories...

Salottolo Family Memories 

by Junetta Salottolo Mehl

post 1: I Can Remember
Mom's short stories will be posted as I get them from her. She will be celebrating her 80th birthday June 11, 2011. Now that she is retired, we all thought it would be nice if she started to share family memories and stories of food, fun and special times. Mom (Junetta) has had to wipe away many-a-tear as she routes through her treasure box of beloved photographs to pick the ones she wants to share most with you. Mom will be typing her memories on her computer and I will be blogging them without any alteration to her content. Buona lettura 

I can remember, as early as seven years of age, visiting my grandparents at 2753 Briggs Avenue, Bronx, NY. My grandmother, Nonna, would beat the yolk of two or three eggs, mix this with sugar and it was a delicious treat that I would have every time we visited. My grandfather, Nonno, would usually talk with the men in Italian. And Nonna would talk to the women in Italian. But the funny thing was that, when they spoke to me, they would speak in English.

My grandparents' home was a three-story row home. I think my father's cousin, Babe, lived on the third floor (before she married). No one ever went up there. It was out-of-bounds. There was a basement which was accessible from an inside door in the pantry. And there was a back yard with a garden that Aunt Sally, my father's sister, took care of. I loved that back yard. It was my first introduction to gardening and that interest has stayed with me my whole life. Thank you Aunt Sally. You were a good teacher!


The garden was as wide as the house was wide with row homes on either side. If you stood in the yard with the house behind you and looked up, you'd see an eight or ten-story apartment building. That's why that little garden was like a 'Garden of Eden' right in the middle of the Bronx.


A few relatives of my grandparents lived on Valentines Avenue which was within walking distance. I especially remember one elderly woman who was called Zia. Once in a while we'd visit her apartment. However, if you kept on walking past Zia's house, you'd come to Fordham Road. This was a major shopping area anchored by the department store called 'Uptown, it's Alexanders.' I visited this store many times with Aunt Sally and /or her sister, Aunt Mary.

Related Links

The Salottolo Family

Photographs: Top picture is my grandmother, Phyllis Salottolo, with mom - her first child - Junetta Josephina Maria. The picture was taken in the backyard garden at Briggs Ave.

Second photo is Junetta, taken from the back porch at Briggs Ave.

Portanini Portabella Mushroom Panini

Portanini^TM

Grilled Portabella Mushroom Panini
with Roasted Red Peppers 

and low-fat Garden Basil spread

This sandwich special sold out in the cafe at South Jersey Healthcare's Regional Medical Center. Sales were strong, even before 12 noon. At that time we knew this recipe was on its way to being a popular National Nutrition Month grill special. And it was indeed. 

Never having offered this special, my supervisor had me start with preparing 3 cases of portabella mushrooms. They sold quickly - we had to prepare another 3 cases. Everything had to be remade, not just once, but three times! I quickly mixed together another batch of low fat garden pesto spread and roasted another batch of red bell peppers. Some of the Portanini^TM success was attributed to the fact that it was a meatless Friday for people observing Lent.

Recipe and Development

I came up with the Portanini^TM during National Nutrition Month^® - a promotion from the American Dietetic Association focusing attention on 'Eating Right with Color' from all the food groups. Each dietetic intern (there were 5 of us) had a chance to feature their own specials during the month. After another intern had success the previous week with a zucchini squash panini, I decided to feature my portabella mushroom sandwich as a panini too.

Portanini^TM Nutrition

The vegetable-packed, portabella mushroom panini provides an excellent source of Vitamins A, C and K, dietary fiber, folate, thiamine, riboflavin, niacin, potassium, selenium, copper, manganese and iron. And it is a good source of Vitamin B6, Vitamin E, phytosterols, zinc, magnesium and calcium. The dressing and cheese are sources of sodium, as well as flavor; therefore the seasoning should be used sparingly. 

Eating the recommended daily amount of vegetables is easy with a Portanini^TM. MyPyramid recommends adults consume 2 1/2 - 3 servings of vegetables a day. This panini packs in 2 servings of sliced portabella mushrooms, and 1 serving of dark green spinach.

Putting it all together

Yields 4 servings (note: you can easily use this recipe as a guide and make it for large crowds as we did at the hospital cafe)

4 Portabella mushroom caps

2 Tablespoons San-J Tamari Sesame gluten-free dressing

2 Tablespoons Olive oil

5 oz frozen chopped Spinach (or 4-5 cups raw fresh)

3 oz low-fat shredded cheese blend (we used a Tex-Mex 4-cheese blend)

4 slices roasted red peppers

2 Tablespoons low-fat mayonnaise

1 teaspoon garden basil pesto (homemade is the best kind!)

Grill Mates Montreal Chicken Seasoning to taste (garlic, salt, onion, black pepper, parsley, red pepper, orange peel, paprika, green bell pepper)

8 slices Italian Panini (or gluten free) bread

Prepare the next 5 steps and then you will be ready to make your Panini sandwiches

1. Rinse mushrooms under water and rub tops with hands to clean off surface microorganisms. Slice each mushroom into 4-5 slices and place in a large bowl or pan. Drizzle olive oil and San-J dressing over mushrooms and gently toss to coat; set aside
2. Unthaw spinach and squeeze out excess liquid. Hand mix together the spinach and shredded cheese; set aside
3. Combine the mayo and garden basil pesto with seasoning and set aside
4. Roast red peppers, slice (skin on) into 1/4" strips and set aside
5. Grill or sauté the mushrooms over medium heat until tender. Remove to a holding pan.

Panini sandwich assembly

1. Spread the basil mayo on each slice of bread.
2. Arrange 4-5 cooked mushroom slices on one slice of bread.
3. Top with 2 ounces of cheese/spinach blend.
4. Top with 4 slices of roasted red peppers.
5. Grill using a Panini press or on a flat top griddle or cast iron skillet until heated through.

Buon Appetito!

GardenCuizine Nutrition Analysis: serving size 1 sandwich (266g): calories: 347; total fat 15g; saturated fat 3g; trans fat 0; cholesterol 10mg; sodium 548mg; total carbohydrates 40g; dietary fiber 5g; protein 16g; Vitamin A (73%DV); Vitamin C (58%DV); Calcium (19%DV); Iron (20%DV)

Special Thanks to Janelle, Holly, Victor, Tammie, Art, Joel, Linda and everyone who helped me at SJH!

Related Links

San-J products and recipes
for Vitamin D: Read product labels - try Dole portabella mushrooms with vitamin D. Vitamin D is added the same way that milk gets fortified - by UV light. 
Blog Article and photos Copyright © 2011 D.Wind. All rights reserved. 'Eat Right with Color' is a slogan for the American Dietetic Association's National Nutrition Month®

Eat Right with Color all year! #NNM #GardenCuizine

Eat Right with Color all Year!

                

Now that National Nutrition month is officially over, the American Dietetic Association's theme of Eating Right with Color is a good motto to continue throughout the year in our daily diets. Affordable, colorful foods include common fruits and vegetables from apples to zucchini. Eating a variety of fruits, veggies and whole grains every day energizes and provides our bodies with a wide variety of vitamins, minerals, dietary fiber, disease-fighting antioxidants and other important nutrients.

Colorful foods does not mean exotic or expensive hybrid veggies like cheddar-colored, green or purple cauliflower, although they can be. Cheddar-colored cauliflower varieties are higher in Vitamin A than regular white cauliflower. Purple cauliflower boasts higher amounts of anthocyanin antioxidants than other colors. And in general, all colors of cauliflower (raw or cooked) are good sources of dietary fiber and folate, and are excellent sources of Vitamins C, K and beneficial phytonutrients.

Other nutrient dense cruciferous veggies include: broccoli, kale, collard greens, watercress, Brussels sprouts, bok choy, kohlrabi, mizuna, turnips, rutabaga, broccoli rabe, arugula, mustard (seeds and greens) and radish.

Related Links

Top 10 ways to enjoy Cauliflower
Cruciferous Vegetables Linus Pauling Institute 
Cauliflower Popcorn Recipe Video Kids Eat Right
Aloo Gobi (Punjabi-style Cauliflower and Potatoes with Ginger) Recipe
Blog Article and photo Copyright © 2011 D.Wind. All rights reserved. 'Eat Right with Color' is a slogan for the American Dietetic Association's National Nutrition Month® 

Nutrition Data: Chard - A Dark Green Leafy Vegetable #NNM

Eat Right with Color!

Dark Green Leafy Nutrition

The US Department of Agriculture recommends adults eat 2 1/2 - 3 cups of vegetables a day. The amount recommended varies depending on your age, sex and level of physical activity.  Eating a daily colorful variety from all the food groups, especially fruits and vegetables, will help you maintain a healthy body weight; reduce disease risks; plus, provide your body with important antioxidants and nutrients like beta carotene, lycopene, lutein, zeaxanthin, dietary fiber, iron, magnesium, calcium, copper, potassium, folate and Vitamins A, B-6, C and K.

The USDA classifies vegetables in 5 subgroups based on their nutrient content: dark green vegetables, orange/red vegetables, starchy vegetables, dried black-eyed peas and beans and 'other'. The 'other' category includes a lot of veggies, including: eggplant, cucumbers, celery, cauliflower, mushrooms and asparagus. Chard falls in the dark green leafy vegetable category along with collard greens, bok choy, butterhead lettuce, kale, mustard greens, broccoli, turnip greens, spinach, romaine lettuce, mesclun and watercress. 

As you can see from the nutrition data posted above, chard is packed with dietary fiber, vitamins, minerals and antioxidants - a good reason to grow and eat this colorful veggie! Fresh, frozen or canned veggies can be prepared in a wide variety of recipes.

Related Links
Dietary Guidelines for Americans 2010
My Pyramid Vegetables Food Group
Swiss Chard Recipes
Swiss Chard and Sweet Potatoes
Baked Swiss Chard Stems

Blog Article Copyright © 2011 D.Wind. All rights reserved.

'Eat Right with Color' is a slogan for the American Dietetic Association's National Nutrition Month® Nutrition Data calculated by Diana Wind using USDA nutrient values.

Eat Colorful Fruits and Veggies Every Day!

Garden and Grow 

Your Favorite Colorful Produce

RED/PINK - apples, tomatoes, watermelon, peppers, currants, chard, cherries, strawberries, raspberries, grapefruit, guava, red onion, rhubarb, red radish, Gogi berries
ORANGE - papaya, butternut squash, carrots, nasturtium flower, oranges, tangerines, pumpkin, sweet potatoes, mango, kumquats, apricots, cantaloupe melon, peaches
GREEN - spinach, lettuce, kale, collard greens, broccoli, cabbage, bok choy (pak choi), celery, cucumber, kiwi, lime, honeydew melon, gooseberries, broccoli raab, sorrel, tomatillos, peppers, peas, avocado, asparagus, arugula, cilantro, oregano, mustard greens, mizuna, purslane, watercress, basil, chives, dill, parsley, sage, rosemary and thyme
BLUE/PURPLE - blueberries, grapes, raisins, eggplant, prunes, blackberries, purple basil, purple pak choi, red cabbage, purple asparagus, purple potatoes, purple cauliflower
WHITE/TAN - garlic, ginger, mushrooms, parsnips, potatoes, onion, horseradish, shallots, scallions, leeks, lychee fruit, pears, cherimoya
YELLOW - corn, lemon, squash, pineapple, nasturtium flower, bananas, turmeric, Yukon Gold potatoes, yellow raspberries, yellow tomatoes, yellow watermelon

It's National Nutrition Month: Eat Right with Color
Eat A Colorful Variety Every Day
FRUITS Nutrition Facts
VEGETABLES Nutrition Facts 
Copyright © 2011 D.Wind. All rights reserved.
Eat Right with Color logo used with permission from the American Dietetic Association

Nutrition Education and Art Activity for National Nutrition Month

Nutrition Education and Art Activity

for National Nutrition Month

     The American Dietetic Association presents National Nutrition Month every March to increase awareness on the importance of eating right. This year's 'Eat Right with Color' theme focuses on eating from a variety of colorful fruits and vegetables to reap the health benefits of important vitamins, minerals and antioxidants. Eating colorful fruits and vegetables provides your body with a variety of nutrients that helps in maintaining a healthy body weight and reduces the risk of diet-related chronic diseases. This GardenCuizine^TM nutrition month project is fun for all ages, especially seniors and children. 

Teaching Nutrition Lesson

• Prepare a short introduction and nutrition education lesson plan
• Design 3 or more masters for coloring pages using simple outlines of fruits and vegetables; include a line for the individual to sign their name; you may wish to include the name of the facility or school
• Make several copies of each master coloring page according to how many participants you expect to attend
• Art supplies may include, but are not limited to: paint brushes, containers to hold the paint brushes (fill a few of the containers with a little bit of water to dip the brushes), cutting board, chefs knife, artist painter pallet's, red cabbage, plastic baggies, paper plates, napkins
• Fruit and vegetable snack such as oranges and baby carrots
• For coloring: fresh radish bunches, fresh spinach leaves, dried turmeric powder, beet powder and Açai fruit powder 
• Wash all the produce and allow to dry before using
• Sprinkle a few pinches of the dry powders in the pallets divided evenly among the group
• Slice the oranges into wedges and explain they are for snacking. I tried using oranges for coloring and the pigments don't rub off easy - they are best used as a snack. 
• Divide the produce evenly among the paper plates (several participants can share a plate)

Activity Highlights

• Talk about your sample foods and their nutrients
• Highlight a few of the antioxidant pigments found in the foods such as: beta carotene and lycopene
• Keep coming back to the main points: 

Different color foods contain different nutrients, which is why it is important to eat a variety of colorful fruits and vegetables every day. 

 
Eating from a variety of colorful fruits reduces the risk of diet-related chronic diseases.

Eating from a variety of colorful fruits and vegetables helps people of all ages maintain a healthy body weight.

 

• Thinly slice the red cabbage in front of your audience. Place 1/3 cup and 1 tablespoon of water in each baggie. Do as many baggies as you desire. Seal them tight and pass around for volunteers to gently squish and squeeze. As they are squeezing, explain that anthocyanin pigments are what make the water color purple. Snip a small piece of the edge of the baggie and allow the nutrient-rich purple liquid to drip out into a clear container. Show this around the room so everyone can get a close-up look.

Coloring with Natural Plant Pigments

• Have the participants stack up several spinach leaves and roll them into a tight "paint brush". The natural green chlorophyll pigments will rub off when rubbed on the coloring page. Participants can experiment using radish greens too.
• Fresh radishes can be picked off the greens and hand held like a crayon and used to color, the natural red pigments will rub off onto the coloring sheet.
• Brushes can be dipped in water and mixed with the powdered fruits and veggies to make a natural pigment watercolor. Avoid using too much water or the color will be too weak.

Experiment and Have Fun!

Thank you to my Dietetic Internship director: Maria Basche, MS, RD South Jersey Healthcare for making this opportunity possible for me and to my preceptor: Diane Griffith, MS, RD and the staff and residents at Cumberland Manor Nursing Home

Related Links
Eating Fruits and Vegetables: Why Color Matters  
The Cook's Garden Nutrition
What Color is Your Food?
Blog Article and Photographs Copyright © 2011 D.Wind. All rights reserved.

Dry Rub Seasoning Wedding Favors #GardenCuizine

A Wedding Favor with Flavor

Peppers add great flavor to foods. Easy to grow, they like the summer heat and can survive occasional neglect. Fresh picked peppers add nutrients and flavor to meals and garden salads. Abundant harvests can be dried for uses in spice rubs and seasoning mixes. This summer we plan on growing Alma peppers, to dry for paprika. 

Reduce Salt with Dried Seasonings

The recent 2010 Dietary Guidelines for Americans recommends consuming no more than 2,300 milligrams of sodium (about 1 teaspoon of salt) a day. And for salt sensitive populations* - over half of all Americans - the amount of sodium recommended per day is less than 1,500 milligrams. 

*Salt sensitive populations include African Americans, those over age 51 and people with high blood pressure, diabetes or kidney problems. 

Dried herbs and spices serve as a good substitute to high salt in prepared foods. The American Dietetic Association supports using herbs, spices and spice rubs in cooking in place of salt. And the American Heart Association recommends preparing foods with little or no salt to reduce the risk of cardiovascular disease.

Wedding Favors with Flavor

Last summer my cousin Kristine got married. Their wedding favors were adorable little containers of homemade gourmet spice rub. She said they had a lot of fun making them too! Here is a recipe that we use for a tasty low salt dry rub:

Spicy Dry Rub
1 Tablespoon (T) paprika
1 T brown sugar
1 teaspoon (tsp) ground black pepper
1 tsp cayenne pepper
1 tsp hot pepper flakes
1 tsp garlic powder
1/2 tsp onion powder
1/2 tsp dry mustard
1/4 tsp chili powder
1/4 tsp cumin
1/8 tsp celery seed
1/8 tsp salt

Combine ingredients and store in an airtight container kept in a dark place. For use in wedding favors, make a large batch and portion into small containers labeled with the names of the bride and groom and their wedding date. They may opt to add a personal note on a color coordinated card attached with ribbon. The message on the back of Kristine and Matt's Spice Rub card said, "Thank you for celebrating with us!" 

Enjoy on barbecued ribs or chicken. 

Note: Many of our homemade spice rubs are adapted from spice rub recipes found in the Jack Daniel's BBQ Cookbook. Be creative in your cooking and don't hesitate to reduce the salt called for in the recipe or to add or delete ingredients. 

Related Links

Homemade Ground Pepper Spices 
American Heart Association on Sodium
Blog Article and Photograph Copyright © 2011 D.Wind. All rights reserved.