2020—The End or Beginning

Most describe 2020 as an extraordinary year they are happy to see end. We look forward to new beginnings. Perhaps we have set new goals or revised old one for 2021. One thing is sure, most of us had no idea at the close of 2019 how much 2020 would impact our lives. As we reflect on a year of illness and death, we also remember riots and national chaos. And who can forget a divided nation enduring the conflict of a contentious election.

But was there anything good to remember? Some of our family members contracted Covid-19 yet sustained mild symptoms and rapid recovery. Thousands of people weren’t so fortunate. I recall a pantry stocked full of abundant food supplies, ever mindful of many who went hungry because of limited funds to feed their families. With multiple reasons for caution, I worship in a different way. Inspiring spiritual messages from social media or television have replaced attendance within church walls. Hopefully, the pandemic has caused others to take advantage of alternate means to worship God if unable to visit with local congregations.

And how does all this relate to my blog title of Food from the Garden? We live within city limits on a rather large lot where we attempt to grow a few fruits and vegetables. Although we are poor farmers by most standards, a few plants survive. Kale and mustard greens, highly nutritious foods, seem to thrive in our poor soil. Whether a city dweller or otherwise, in the new year, try your hand a placing seeds or plants in flower beds or pots if you lack space for a small garden. As shoots of varied greens grow several inches, break off a few tender leaves for a salad or to cook. Check a few days later for more fresh shoots. They will produce throughout the summer.

From time to time, other foods do well, especially strawberries. They make nice borders or ground covers in sunny areas. The list of fresh fruits and vegetable to grow in unusual places is limitless.

But new beginnings are about more than food. Assess your personal situation for a healthier happier new year.

• If you lost loved ones this past year, think of ways you can honor their memory. What did they cherish that can bring fond recollections? Maybe a sunset/sunrise, smelling the scent of special flowers, preparing or enjoying a special food, and endless opportunities and activities can bring pleasant thoughts for which you can be grateful they were a part of your life. Be positive instead of sad or negative.
• Evaluate your own health. If you haven’t contracted Covid-19, consider ways you may help keep it at bay. Take the vaccine, eat healthier foods, lose weight appropriately (yes, weight is a major factor in the disease), and many other ways to get or stay healthier.
• Keep a positive attitude. That’s hard when you have lost a job (I know), but look around to help others, even with an encouraging word. Focus on the future, and always consider those things for which you can be thankful.
• Get to know the God who loves you and cares about your well-being. Talk to Him and contemplate what He may want you to learn from this experience. Seek to rely on 1 Thessalonians 5:16-18. ^“Always be joyful. Never stop praying. Be thankful in all circumstances, for this is God’s will for you who belong to Christ Jesus.” Don’t expect a revelation overnight. That may or may not happen but, “Trust in the LORD with all your heart; do not depend on your own understanding. Seek his will in all you do, and he will show you which path to take” Proverbs 3:5-6.

None of us knows what tomorrow will bring, but God reassures us by His words in Jeremiah 29:11, “’For I know the plans I have for you,’ says the LORD. ‘They are plans for good and not for disaster, to give you a future and a hope.’”

January 1, 2021 begins a new year. With divine help, make a good start and maintain hope whatever the year brings.           

A happy new year to all and God bless!

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Pumpkin: Thanksgiving and Year-round

Pumpkins are a favorite for indoor and outdoor decorating in the fall. My daughter often saves those in her fall décor for me to salvage and use in many savory dishes. While pumpkins add a festive touch at Halloween and throughout the fall, some of us think more about eating them.

Pumpkins are a member of the winter squash family. Their name evolved from the Ancient Greek word pepon meaning melon. After a few derivations, the English colonies called them pumpkins. Most are deep yellow or orange although recent varieties may range from white to dark green. They are one of the oldest known domesticated plants dating back as early as 7,500 to 5,000 BC. While pumpkins are grown almost worldwide, they are native to northeastern Mexico and the southern United States. Today, Illinois produces about 95 percent of the annual US crop with Indiana, Ohio, Pennsylvania, and California also top pumpkin-producing states.

Pumpkins are loaded with nutrients. Although 92 percent water, they are great sources of fiber and vitamin A. They also contain the antioxidants lutein and zeaxanthin which are thought to help prevent cataracts.

When I don’t receive these colorful decorations from my daughter, I find large selections at cheap, cheap prices after Halloween. Pumpkin can readily be cooked and frozen for many dishes. When they are long gone on the market, pull a package from the freezer and use in many tasty recipes.

Don’t be intimidated by cooking this large vegetable. Wash the outside of the pumpkin thoroughly. We don’t know how many hands and other things have touched it. For best results, follow these guidelines.

• Preheat oven to 350^oF.
• Place pumpkin, stem end up, on a steady flat surface.
• With a sharp kitchen knife, cut pumpkin down from the stem all around.
• Divide pumpkin into halves and scoop out seeds and pulp. Seeds can be saved for toasting.
• When cleaned, rub inside and cut surfaces lightly with olive oil.
• Place pieces face down on a roasting pan. Add about ½ to 1 inch of water to the pan to prevent drying.
• Bake for about 90 minutes or until flesh is tender when pricked with a fork.
• Remove from oven and cool.
• Scrape pulp into a bowl. Use a stick blender or regular blender to make flesh smooth and free of lumps.
• Refrigerate and allow to drain in the container for about two hours. Because of its high-water content, baked food products may have better quality if thoroughly drained. After using the amount desired for your cooking spree, freeze any remaining pumpkin within a few days.
• Use fresh pumpkin in the same proportion as canned. One 15-ounce purchased can is equivalent to about 1 ¾ cup.

Thanksgiving is noted for its pumpkin pie. Compared to the competition of pecan pie and other calorie laden desserts, it is much lower in calories. We prefer pumpkin pie with such additions as almonds, whipped cream, or other ingredients that add calories. Many, like my daughter, prefer it plain, which makes it much lower in calories than most any holiday dessert .

We enjoy baked pumpkin pie, but the family favorite is my pumpkin bread. I bake loaves and freeze them for future use. However, should we run low, we have a backup of frozen to make more. Below is the recipe.

PUMPKIN BREAD

1 ½                  cup brown sugar

1 ½                  cup white sugar

1                      cup vegetable oil

¾                     cup orange juice

4                      eggs

2                      cups canned or fresh pumpkin

3 ½                  cups all-purpose flour

2                      teaspoons soda

1 ½                  teaspoons salt

1                      teaspoon nutmeg

1                      teaspoon cinnamon

1                      cup raisins

1                      cup pecans, chopped

Combine all dry ingredients. Mix oil and sugars thoroughly, add eggs one at a time, mixing after each. Add pumpkin. Beginning with dry ingredients, add alternately with orange juice to pumpkin mixture. Fold in raisins and pecans. Spray loaf pans with cooking spray and fill half full of mixture. Bake at 350^o F. for 45 minutes or until done.

Hint: Measure several batches of dry ingredients (flour, soda, salt, spices) and place each in a Ziploc or plastic sandwich bag. Close tightly, label, and date. I do this even days or weeks before I plan to bake. Saves so much time when collecting and combining ingredients.

If you haven’t already, try cooking a fresh pumpkin this fall. It’s such a versatile vegetable to include in many recipes, and it’s great heated plain with a little butter and brown sugar or sorghum molasses added. Yummy!

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Halloween: Trick, Treat, or Neutral

When corn stalks, pumpkins, and goblins appear, we know fall is in full bloom with winter on its way. On this day, October 31, kids chant the well-known “trick or treat” while they look forward to all the goodies collected from neighbors.

Most would agree that the year 2020 hasn’t been a treat. Halloween may look a little different this year, but why do we celebrate? While some claim the occasion is a good thing, others—usually predicated on religious beliefs—consider it bad.

Historians tell us this day of celebration probably began 2,000 years ago with the Celtics or Druids in and around Ireland. The people gathered on November 1 for the festival of Samhain (sow in) to celebrate a new year and mark the end of summer harvest and the beginning of dreaded winter. The night before, October 31, pagans believed boundaries between the heavens and earth became thin and those in the otherworld transcended to earth. Ghost of the dead returned to family homes.

The rise of Christianity in the area by the 9^th century, interjected different views. By the 12^th century, the day following Halloween had evolved into a holy day known as All Souls’ Day, a day to honor the dead. Now called All Saints’ Day from the All-hallows or All-hallowmas, the night before, in the tradition of the Samhain, became called All-Hallows Eve and eventually Halloween.

Locals observed the holiday with “Souling,” the custom of making soul cakes with currents and spices and often marked with a cross, and giving to poor souls. Poor people went from house-to-house seeking food and offering prayers for the giver in exchange for cakes. Thus may have evolved our current practice of “trick or treat.” By the 16^th century, young people appeared in costumes, based on ancient cultures, and demanded food or face misdeeds if rejected.

While the predominantly Protestant colonial New England frowned on the holiday, the influx of many cultures to American shores created a distinct American flavor in the observance of Halloween. Earlier in the 20^th century, the holiday seemed more about tricks—mischief— than treats.

But as early as the 1930s, The Curtiss Candy Company—Baby Ruth, Butterfinger, and others—marketed Buddie or Junior sizes of candy bars. Hershey’s Miniatures surfaced in 1939, and Mars came along much later in the early 1960s. World War II resulted in the rationing of sugar. Afterward, the candy and Halloween market boom began. Candy manufacturers latched on to the idea of marketing small candies, easy for little goblins to place in baskets or sacks. By the late 1960s, Mars stopped producing “junior” bars in favor of “fun-size” varieties targeted toward Halloween customers.

Today, one-fourth of all candy sold annually in the US is purchased during the Halloween season. While this is good for the candy industry, it is difficult as a registered dietitian nutritionist to remain neutral. I much prefer to allow children their pick from a basket of assorted fruits or small boxes of raisins and other tasty nutritious treats.

Whatever you choose to do, today’s world is tricky. Please wear masks, stay a safe distance apart, and avoid crowds. That’s a tall order for this special night. But it is not nearly as special as you and all the kiddies. Have a safe Halloween.

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2020 Projections for Weight-Loss

On the cusp of a new year, how did 2019 meet our expectations? We may have celebrated special events along with experiencing problems and difficulties. Some choose this time of year to set goals or declare objectives to reach in the coming year. It’s a favored time to decide to take better care of our bodies whether making better food choices or paying attention to habits in our lives that prevent optimum health. Often topping our to-do list is losing weight.

Ted Kyle in his blog on ConsciencHealth identified ten major issues likely to expand in 2020. I have condensed his explanations and included my thoughts on the topics.

• Tailored Dietary Guidelines

Toward the end of 2020, new Dietary Guidelines for Americans will replace the current ones. As with most years, the new guidelines are beset with conflict. However, recommendations for children under two and pregnant women, based on a 2014 Farm Bill with emphasis in these areas, will come as a welcomed addition.

• Ketogenic and Low-Carb Diets

Keto Diets continue to make news. The still controversial diet has been referred to as “health story of the year,” and The American Diabetes Association now considers it a viable option for those with type 2 diabetes. However, do not read this as a sanction from all dietitians.

• Intermittent Fasting

Another controversial subject, IF, will continue to dominate nutrition news. Selected research has noted benefits for certain conditions including obesity, diabetes mellitus, heart disease, and others. Should we all jump to this type eating pattern? Again, not all dietitians are on-board with this premise and more research may reveal different results. One thing for sure, it is not an ideal diet for everyone. Use caution and discretion.

• Serious Pediatric Obesity Care

Methods to curb the rising tide of obesity in children is shifting. Some professional groups now recommend bariatric surgery for adolescents with severe obesity. New centers focused on comprehensive care of youth and children will surface during 2020. Children’s hospitals and clinics are advised to get involved with this new wave of abating childhood obesity.

• Better Anti-Obesity Meds

When will anti-obesity medications rival bariatric surgery for treatment? In past years, several drugs have surfaced and failed. The new year could bring progress toward that goal. One promising option is Semaglutide. Another targeted obesity drug, setmelanotide, is awaiting FDA approval. Bimagrumab also shows promise.

• Body Positivity

Weight bias continues to exist. With nearly 40 percent of the US population obese, fat shaming is unacceptable. Acceptance of people of all sizes will continue to strengthen in 2020.

• Plant-Based Nutrition

For Vegans and others on a mission to change all of us to vegetarians, it isn’t just about nutrition. Many of them tout eating plants to save the planet. Like any new concept, businesses have latched on to this trend by giving us typical meat products (think hamburger) made from vegetables. If you are old enough, you may remember the soy burgers of yesteryears. From my observation, this is a new wrinkle on an old story.

• Clean Processed Food Labels

First, what is a “clean processed food label”? A clean label is a consumer driven movement to return food to simple and wholesome. It’s more about what is not in a product than what is. Consumers demand natural, simple ingredients they can recognize, understand, and pronounce. Primarily, products will be less processed, a proven plus when it comes to health. Labels will include disclosure on additives and sugar and become more allergen friendly such as gluten-free, MSG-free, etc.

• SADI-S

Bariatric surgery has become more common, especially the gastric sleeve and gastric bypass. While duodenal switch is less common, it can be highly effective. A variation of this procedure known as SADI-S shows promise as a more effective and safer option. More news and research should appear this coming year.

• More Inclusive Fitness

Inclusivity has become an “in” word the past few years. Now it is moving into the fitness realm.  Because physical activity profoundly affects long-term health outcomes, the public’s focus on fitness will remain strong. However, fitness in past years has focused on those categorized as young, slender, and white. That’s changing while body inclusivity gains momentum. The overused word diversity has entered the fray. Most important are the efforts of the fitness industry to meet needs of an increasingly elder population. Hopefully, this trend will continue.

Whatever our needs and desires for better health, may we reflect on and revise our habits to achieve better health in 2020.

Good Health and God Bless

 

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How to Cut Thanksgiving Day Calories

With the year swiftly drawing to a close, we pause each November to reflect on and enjoy time with family and friends. The focus of celebrating Thanksgiving often centers on food, lots of food. Who can resist the urge to overeat? Tables piled high with turkey, stuffing, and all the trimmings followed by scrumptious, calorie-laden desserts even tempt those with strong will-power. Is there any hope of enjoyment without tripling the calorie count for the day? How do we cut calories?

We aren’t likely to leave the dinner table hungry, and most of us will feel overstuffed and uncomfortable. For the calorie-conscience, we can choose better options. The Men’s Health magazine published “10 ways to Shave 1,200 Calories off your Thanksgiving.” Here is the modified version:

• Choose white meat of turkey instead of the dark. Dark meat contains more calories, and some of us prefer the white meat anyway.
• Exchange bread servings for extra vegetables. Choose vegetables without extra toppings or creamed. If you must taste everything, select very small (about ¼ cup) servings. Remember the stuffing is actually bread.
• Choose the right toppings (or try to make selections without any).
• Go for Greek yogurt instead of sour cream. Well, maybe. I once bought Greek yogurt for that purpose and evidently picked up the wrong container. When I retrieved it to use, I compared calorie counts on the reduced-calorie sour cream and yogurt. Much to my surprise, the Greek yogurt had more calories. The real point here is to check labels carefully.
• Use the one-layer rule. Personally, I don’t like to pile other foods on top of my original layer. I can squeeze them close together, but not piled high. If you do stack yours, reconsider. When the plate has one complete layer, stop! The right selections helps avoid the problem.
• Section off starches. Thanksgiving is a day with plentiful starches. Choose just one or two half-servings not to exceed a quarter of the plate.
• Make your own cranberry sauce, it tastes better anyway. Lots of good recipes exist, but I use the one on a package of fresh cranberries. Another great choice is fresh cranberries chopped with an orange and mixed. The family tradition in my household is an original congealed cranberry mold. See the recipe below.
• Choose pumpkin pie over pecan pie. Dessert doesn’t have to be pie, but if it is, pumpkin pie has one of the lowest calorie-counts and pecan one of the highest. Maybe try a pumpkin pudding or mousse. The crust of any pie adds lots of calories. I don’t care for crust so I have no problem leaving it on my plate. That isn’t true of everyone.
• Skip ice cream and whipped cream toppings on pie. If you want something to top that pie, consider frozen vanilla yogurt. Be sure to check the label to make sure it is lower in calories than equivalent amounts of ice cream.
• For those who drink alcohol, limit the amount and/or choose those with lower calorie counts.

If you’re the cook, check for ingredients in recipes that come in lower-calorie versions or can be omitted. Consider other helps listed below for all meals, but especially during holidays.

• Change to cooking methods that won’t add additional calories.
• While a little flavor may be sacrificed when low-fat milk replaces whole, half-&-half, or cream, many recipes adapt just fine.
• Omit high-calorie ingredients such as sugar, butter, and nuts, and maybe marshmallows on top of sweet potatoes. Top simple sliced and cooked versions with a sprinkling of butter and brown sugar.
• Skip or limit the gravy. While a great addition to the meat and stuffing, a sparing serving or none suffices.
• When hors d’oeuvres are served before a meal, skip or choose lower-calorie choices of fresh fruits or veggies without the dip.
• Watch serving sizes. This may be the biggest downfall for most of us. If numerous dishes are offered, cut serving sizes even more.

Whatever your choices, try to make them healthy. Most of all, be thankful. God bless each of you during this Thanksgiving season.

CRANBERRY ORANGE THANKSGIVING MOLD

1  (6 ounce) package sugar-free orange flavored gelatin
2  cups hot water
1 1/2  cups pineapple juice, diluted with cold water
1  can whole berry cranberry sauce
1  (20 ounce) can crushed pineapple packed in juice, drained
1/2  cup pecans, chopped
2  teaspoons orange zest, optional

Dissolve flavored gelatin in hot water. Add cranberries and mix. Drain pineapple. Add cold water to pineapple juice to make 1 1/2 cups. Pour and mix into gelatin mixture. Add orange zest, pecans, and crushed pineapple. Pour into oil-sprayed ring mold. Chill overnight.

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Christmas Blessings

Greetings faithful readers. 

Christmas evokes traditions, memories, gifts, and much more. It’s the time of year when foods play a major role in our celebrations. Instead of more information to close out this holiday season, I refer you to a few previous Christmas posts from my blog.

• For special dishes see Sweet Potatoes or Yams for the Holidays.

• For cautions about overeating, look at a 2011 post Healthy Indulgence for the Holidays.

• Don’t forget information about food safety and sanitation, Food-Safe through the Holidays.

• Concerned about weight-gain? See Holidays―Not the Time to Diet, Healthy Indulgence for the Holidays, or Christmas Ribbon Salad―A Lighter Treat for Christmas.

• For interesting tidbits about food see Sugar Plums for Christmas.

While these food or food-related posts are important snippets of information, let’s not forget the most important aspects of this Holy Holiday.

For those who have forgotten or never knew, Christmas is the observance of the birth of Jesus Christ. In his brief ministry of about three years, Jesus declared many truths about himself. In John 6:48, he refers to himself as the “bread of life.” Indeed, he is. While residents of this world, the foods we eat feed our earthly bodies. Jesus alone is the bread of life for eternity. He proclaimed, “I am the way, the truth, and the life. No one can come to [God] except through me” (John 14:6).

Enjoy the holiday and all it has come to represent but don’t forget that Jesus is the real reason for this season. God bless.

Merry Christmas and a happy, healthy New Year.

 

 

 

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Cranberries―Enjoy the Taste While Improving Your Health

What is Thanksgiving turkey and dressing without cranberry sauce? This unique, brightly colored food is a must for most during the holiday season.

Now, just in time for Thanksgiving comes information from the Cranberry Institute about the many health benefits of this bright red addition to our holiday meal. Alas, cranberries aren’t just for urinary tract infections (UTI). In a paper titled “A Berry for Every Body,” the Institute confirms a number of positive effects on human health. They identify seven specific conditions:

• Anti-bacterial benefits: Compounds found in cranberries may help stop bacteria which can irritate infections in several body organs by sticking to cells.
• Heart health: On going research shows promise of a connection between consumption of cranberries and heart health. A 2016 study showed that cranberry juice may help improve blood flow and blood vessel function.
• Anti-inflammatory effects: Studies in 2009 found that in animal models, consuming cranberries significantly lowered pro-inflammatory markers. This suggests a potential protective effect for specific body functions impaired by inflammation.
• Urinary tract health: This ongoing controversy continues. For decades, researchers have battled whether cranberry juice can help prevent UTIs. According to The Cranberry Institute, cranberry products help reduce the incidence and recurrence of UTIs. Some studies indicate otherwise and suggest that cranberry juice may not treat UTIs or bladder infections.
• Antioxidant activity: Studies indicate that antioxidant activity in cranberries protects against destruction of free radicals. This is significant in such disease conditions as cancer and cardiovascular disease.
• Glucose metabolism: A 2017 study showed that dried cranberries added to a high-fat meal lowered glucose response and inflammation.
• Gut health: Gut microbiota is a newer area of concern in physical health. Recent research indicates that cranberries may affect the gut microbiota in positive ways.

Cranberries are good sources of fiber plus the vitamins C, E, and K and the minerals copper and manganese. They contain high amounts of some plant compounds and antioxidants. Less familiar to us than vitamins and minerals, these substances include myricetin, peonidin, ursolic acid, and A-type proanthocyanidins which have shown promise in prevention of stomach cancer.

While these tasty red berries may or may not be a cure-all for ailments, it is a healthful food to include at Thanksgiving or other times. Try this Acorn Squash with Quinoa and Cranberries that I discovered and slightly modified last week.

Acorn Squash with Quinoa and Cranberries

2             acorn squash

1             cup onion, chopped                                                   

1             cup celery, chopped

1             cup quinoa, plain or flavored

2             cups vegetable or chicken broth

1             teaspoon rosemary

1             teaspoon thyme

1             teaspoon sage

½           teaspoon black pepper                         

½           cup pecans, chopped

½            cup crumbled feta cheese, optional

1-2         tablespoons olive oil

Salt to taste

Prepare the acorn squash. Wash outside of squash and cut into vertical halves. Remove seeds and pulp. Place cut side up in a baking dish and cook until tender, about 30 minutes, in a 400^o F. oven.

Heat oil in a skillet and add onion and celery. Cook until tender and yellowish. Add quinoa, cranberries, seasonings, and broth. Cover and bring to a boil. Reduce heat and cook until liquid is absorbed, about 18-20 minutes. Add pecans.

For larger acorn squash, cut halves vertically and spoon quinoa mixture onto each quarter. Sprinkle with feta cheese, if desired, and place under oven broiler unit until cheese begins to brown. This is such a filling dish a quarter should be enough for a serving. For vegetarians, use this tasty dish as a complete meal.

While this is a great fall dish when acorn squash and cranberries are plentiful, don’t forget the cranberry sauce to go with your turkey and dressing. It’s great from the can, either jellied or whole berry, or make your own from fresh berries. Most packages have a recipe.

However you serve it, enjoy your Thanksgiving Day knowing that cranberries are nutritious and a delightful low-calorie addition.

 

 

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Go for Teal Pumpkins This Halloween

 

Orange pumpkins are a part of Halloween, but have you considered a teal one? That’s right. The Teal Pumpkin Project intends to make Halloween safe for children with allergies. FARE (Food Allergy Research & Education) suggests alternatives to foods for trick or treaters who may be sensitive to certain foods. Instead of offering only edibles, provide inexpensive non-food items that will please little ones.
More than 170 foods may cause food allergies, but the eight most common are: milk, eggs, wheat, soy, peanuts, tree nuts, fish, and shellfish. Food allergies involve the immune system, and even foods that have previously caused mild reactions may suddenly result in a life-threatening situation. Food intolerance differs from food allergies. While symptoms of digestive problems, an upset stomach, or not feeling well may occur, they aren’t life threatening.

As many as 15 million Americans have food allergies. Among those who suffer are 5.9 million children under the age of 18. About one-third of children with food allergies have sensitivity to more than one food. Serious consequences may result whether the offending food is eaten, comes in contact with safe nonallergen foods, or is transferred to utensils used in food preparation. According to recent statistics, a food allergy reaction sends someone to the emergency room every three minutes.

Healthy snacks are a great choice for most children. However, let’s do our part to keep all little goblins safe this Halloween. Place a teal pumpkin in a visible window or doorway to indicate your home is a reliable place to find nonfood treats. You will be glad you did, and so will all those who must carefully screen the foods they eat. 

 

 

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Halloween―There’s No Trick to Healthy Treats

For many, Halloween is a fun day. Kids and adults dress up to pretend they are someone or something else. Baskets loaded with goodies―sugary sweet ones―highlight the evening for most children. It’s hard for a parent to explain to their three-year-old why they mustn’t eat all that sugar at once, especially before mealtime.

We could lament problems of too much sugar, but instead, let’s focus on alternatives. Changing times have made parents of trick or treaters more cautious about allowing their youngsters to accept homemade fares. But we can prepare healthy snacks for family and good friends. In close-knit communities, parents and children learn where to find safe treats and will look forward to your mouthwatering treasures.

For simple, healthy, and tasty treats, these Chocolate Peanut Butter Apricot Drops pack lots of nutrition that children and adults will love. And the real bonus? They are so easy to make. Even young children can help with parts of this preparation.

Chocolate Peanut Butter Apricot Drops

1/2                      cup margarine

1/2                      cup skim milk

1/2                      cup cocoa

1                          cup granulated sugar

1/3                       cup crunchy peanut butter 

1                           teaspoon  vanilla

3                           cups instant oats

40                        dried apricots

 Place apricots in rows on a sheet of wax or parchment paper.  

Place margarine, milk, cocoa, sugar, peanut butter, and vanilla in a large microwave proof bowl or a two-quart measuring cup. Heat until margarine melts and sugar is dissolved, about two to three minutes. Stir mixture and add oats. Mix thoroughly. Drop cookie mixture onto apricots. 

Let cool. Makes about 40 drops.

Serve plated or place in individual bags. 

Keep a basket close by of varied healthy snacks for those who aren’t comfortable taking home-prepared foods. Let children choose from purchased individual treats such as:

• Cereal bars
• Miniature boxes of raisins
• Individual packets of peanuts or other nuts (lightly salted if available)
• Individually wrapped rice cakes
• Selected packets of Nabs
• Babybel or string cheese

Other great possibilities include fruit cups, small bottles of water, or other choices that come to mind.

Don’t forget about fruits. Who could resist these adorable little tangelo jack-o’- lanterns? Maybe fill a basket with these along with miniature bananas and small apples.

There’s no reason for kids to miss out at your house. These interesting selections just may be the hit of the neighborhood. And remember how much healthier these little goblins will be as they grow into the next generation. Make this Halloween memorable. Scare away tricks of too much sugar with healthy treats. Yummy!

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Dark Chocolate―A Special Gift for Mother’s Day

This Mother’s Day give Mom a priceless gift we all strive toward―better eyesight, healthier heart function, and improved memory. Who doesn’t want that? Mom can anticipate this health package while salivating over a box of dark chocolates tied with a lovely bow.

That’s right. Dark chocolate―the most craved food by women―is a present that keeps on giving in the form of more positive health outcomes. New research finds that decadent rich dark chocolate helps protect from several health issues that are more likely to progress as we age.

Don’t expect a prescription for dark chocolate from an ophthalmologist any time soon, but this yummy “melt in your mouth” sweet continues to show promise in improving vision. Researchers compared 26-year-olds given a 1.5 ounce of Trader Joe’s 72 percent Cacao Dark Chocolate bar with a Trader Joe’s Crispy Rice Milk Chocolate bar of similar size. About two hours later, participants underwent vision tests using the standard letter-based eye chart. Those who consumed the dark chocolate compared to milk chocolate showed a slight, although significant difference in visual acuity.

Dark chocolate contains greater amounts of flavanols, often referred to as heart-healthy compounds. How this affects eyesight isn’t known but may result from increased blood flow to the retina or to the cerebral cortex of the brain.

With brain function in mind, dark chocolate may reduce stress levels and inflammation. A bar or piece with at least 70 percent cacao, the source of flavonoids, stimulates areas of the brain involved in memory. It’s also a mood elevator and may improve sensory processing, the ability of the brain to receive and respond to information that comes through our senses.

This tasty treat may have positive effects on the cardiovascular system. Moderate amounts of dark chocolate may lower the risk of atrial fibrillation. The delectable food seems to help loosen stiff arteries and prevent white blood cells from sticking to artery walls. As little as one chocolate square may slightly reduce both systolic and diastolic blood pressure. To some extent, small amounts may lower LDL cholesterol.

Other health issues have been linked to chocolate. It benefits the immune system through increased numbers of white blood cells which fight infection and disease. Limited studies found it may play a role in preventing diabetes. Who knows what other health conditions may be linked to something so enjoyable to eat?

Like many things, there’s a caveat. Chocolate is high in calories. However in the studies cited, researchers emphasized that limited amounts (in one study a square of dark chocolate had 30 calories) can benefit our physical well-being. The smallest portion may help maintain health.

Show Mom extra love this Mother’s Day with a special gift for better health and a delight to her palate. How can she resist a box of chocolates?

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