SERVINGS: 4
SERVING SIZE: 1 cup pasta mixture with hazelnuts plus ¼ cup arugula (212 grams)
PREP TIME: 10 minutes
COOKING TIME: 10 minutes

Ingredients

• 3 cups dry whole-grain spiral noodles
• 1 clove garlic, chopped
• 3 tablespoons (45 milliliters) extra-virgin olive oil
• 1 tablespoon (15 milliliters) balsamic vinegar
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ cup canned artichoke hearts in water, drained and halved
• ½ cup rehydrated sun-dried tomatoes, chopped
• 1 cup arugula leaves, washed and dried
• ½ cup hazelnuts, chopped and lightly toasted

Instructions

1. Cook pasta according to package instructions.
2. To make vinaigrette, whisk together in a small bowl garlic, olive oil, balsamic vinegar, salt and pepper. Toss the vinaigrette with the hot cooked pasta and allow to cool slightly. Add artichoke hearts and sun-dried tomatoes and mix to combine. Serve warm over arugula leaves and top with chopped hazelnuts.

NUTRITION PER SERVING: 549 calories, 25g total fat, 3g saturated fat, 0mg cholesterol, 245mg sodium, 73g carbohydrate, 14g fiber, 12g sugar, 16g protein, 1,451mg potassium, 576mg phosphorus

SERVINGS: 4
SERVING SIZE: 2 stuffed squash halves (315 grams)
PREP TIME: 30 minutes
COOKING TIME: 20 minutes

Ingredients

• 4 small to medium round zucchini squash
• 2 tablespoons (24 milliliters) olive oil, divided
• ½ onion, chopped
• ⅓ cup crushed tomatoes
• 2 tablespoons fresh basil, chopped
• 2 cups cooked short-grain brown rice
• 1 cup part-skim ricotta cheese
• ½ teaspoon salt
• ½ teaspoon ground pepper
• 2 tablespoons breadcrumbs
• 2 tablespoons walnuts, chopped

Instructions

1. Fill a large bowl with ice water. Cut each squash in half horizontally. Bring a large pot of water to a boil. Place squash halves in boiling water and cook until slightly tender, about 5 minutes. Transfer to ice water to cool, then remove and pat dry. Using a spoon, scoop out and reserve seeds and pulp from each squash leaving a cavity roughly ¼-inch thick for stuffing.
2. Preheat oven to 375°F (190°C) and lightly coat a baking sheet with 1 tablespoon olive oil.
3. To make the filling, warm 1 tablespoon oil in a large skillet over medium-high heat. Add onion and sauté until golden brown, about 3 minutes. Stir in tomatoes, reserved seeds and pulp and basil. Increase heat to high, stirring often until some liquid evaporates, about 3 minutes. Remove from heat, add rice and ricotta and mix. Season with salt and pepper.
4. Arrange squash on the prepared baking sheet. Using a spoon, place equal amounts of filling in each squash half. In a small bowl, mix breadcrumbs and walnuts, then sprinkle over squash. Bake until golden brown on top, about 20 minutes. Serve hot or warm.

Cooking note: If round zucchini squash is not available, use long zucchini squash. Cut into 1½- to 2-inch-thick rounds. Hollow out the center of each round, leaving about ⅛ inch in the bottom, to make a cup for filling.

NUTRITION PER SERVING: 370 calories, 15g total fat, 4g saturated fat, 16mg cholesterol, 418mg sodium, 47g carbohydrate, 4g fiber, 2g sugar, 14g protein, 865mg potassium, 302mg phosphorus

SERVINGS: 2
SERVING SIZE: ½ cup “ice cream” plus ½ tablespoon almonds (160 grams)
PREP TIME: 4 minutes

Ingredients

• 1½ cup seedless frozen green grapes
• ½ cup seedless frozen red grapes
• 1 tablespoon Greek yogurt
• 1 tablespoon slivered almonds, toasted

Instructions

1. In a food processor or high-powered blender, puree frozen grapes and yogurt to desired consistency.
2. Scoop into dessert bowls and top with almonds. Drizzle with maple syrup or honey, if desired.

NUTRITION PER SERVING: 142 calories, 3g total fat, 1g saturated fat, 1mg cholesterol, 7mg sodium, 29g carbohydrate, 2g fiber, 24g sugar, 3g protein, 337mg potassium, 68mg phosphorus

SERVINGS: 4
SERVING SIZE: ½ stuffed chicken breast (220 grams)
PREP TIME: 10 minutes
COOKING TIME: 20 minutes

Ingredients

• 2 cups Swiss chard leaves
• ½ cup part-skim ricotta cheese
• ¼ cup chopped toasted walnuts
• 1 egg
• 1 tablespoon grated Parmesan cheese
• ¼ teaspoon kosher salt
• ¼ teaspoon pepper
• ¼ teaspoon nutmeg
• 2 boneless, skinless chicken breasts (20 ounces)
• 4 slices (2 ounces) turkey bacon
• 1 tablespoon (15 milliliters) extra-virgin olive oil

Instructions

1. Fill a large pot three-quarters full with water and bring to a boil.
2. Add chard.
3. When water returns to boiling, cook for 3 more minutes.
4. In a strainer, drain chard and press out excess liquid using a fork.
5. Let cool and press again with hands until no liquid comes out.
6. Transfer to a cutting board and finely chop.
7. In a large mixing bowl, stir together chard, ricotta, walnuts, egg, Parmesan, salt, pepper and nutmeg. Set aside.
8. Split chicken breasts by placing one hand atop the chicken to hold it steady, and making a long cut horizontally through the middle of the breast. Do not cut all the way through.
9. Spoon half the chard mixture across one side of a split chicken breast, then fold the breast over the stuffing to close. Repeat with the other breast.
10. Wrap each stuffed breast with 2 slices of bacon and secure with toothpicks as needed. Remember how many picks are used and remove them all before serving.
11. Heat olive oil in a large sauté pan over medium-high heat.
12. Add chicken and cook one side until golden brown, then flip to brown the other side.
13. Cover pan, lower heat and cook about 15 to 20 minutes, or until chicken is no longer pink and the internal temperature is 165°F (74°C).
14. Remove toothpicks and serve.

NUTRITION PER SERVING: 367 calories, 20g total fat, 5g saturated fat, 147mg cholesterol, 643mg sodium, 5g carbohydrate, 1g fiber, 1g sugar, 41g protein, 557mg potassium, 408mg phosphorus

Cassava, also called yuca or mandioca, is produced in the northeast of my country Argentina (mainly in the province of Misiones) and has been consumed by natives of South America for centuries. It is a source of easily digested carbohydrates, gluten-free and contains potassium and vitamin C. It cannot be consumed raw because it has (as other tubers) toxic substances that inactivates with cooking.

Baked Cassava Chips

Ingredients

• 1 cassava root (450 grams)
• 2 tablespoons olive oil
• 1 teaspoon smoked paprika
• ½ teaspoon kosher salt

Directions

1. Preheat oven to 350°F.
2. Wash and peel cassava and cut into thin slices (2 to 3 millimeters thick).
3. In a large bowl, combine cassava with olive oil, paprika and salt.
4. Place chips in a baking dish previously covered with a non-stick silicone or baking paper (make sure chips do not overlap) . Cook in the oven for about 15 minutes.
5. Serve with guacamole or your favorite salsa for dipping, if desired.

Beet greens are nutrient-packed and delicious!

Beet greens are even more nutritious than the root. They have a good amount of vitamins C and K, iron (15% of the daily recommendation in 1 cup of cooked leaves), magnesium, lutein and beta-carotene.

Unfortunately, beet leaves are often thrown away despite world hunger and lack of food. Did you know that 45 percent of world production of fruits and vegetables is wasted? And in Argentina where I live, the waste of food is estimated at 38 kilograms per person per year. For that reason, I used beet greens with what I had on hand and made this frittata that turned out very good. Give it a try! #reducefoodwaste

Beet Greens Frittata

Serves 3

Ingredients

• 2 cups boiled, drained and chopped beet greens
• 2 eggs
• 2 tablespoons light sour cream
• 1 tablespoon grated Parmesan cheese
• ⅛ teaspoon salt
• ¼ teaspoon cayenne pepper (or black pepper)
• ¼ teaspoon nutmeg
• 1 tablespoon olive oil

Directions

1. In a large bowl add chopped beet greens, eggs, sour cream, Parmesan cheese, salt, pepper and nutmeg and mix to combine.
2. Heat an 8-inch skillet over medium heat and add olive oil. Pour in previous mixture and let cook for approximately 3 minutes, until the base of the frittata is set up.
3. Remove from heat, put a shallow plate over the pan and flip the frittata onto the plate with a quick and concise movement.
4. Then, slip it back into the pan, cover and finish cooking for about 4 to 5 minutes at a lower heat.

Spinach and Ricotta Malfatti

Serves 4 (16 malfatti)

Ingredients

• 1 cup cooked and well drained spinach
• 2 cups part skim ricotta cheese
• 1 egg
• 2 tablespoons grated parmesan cheese
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• ¼ teaspoon nutmeg
• 1 ½ cup all purpose flour

Instructions

1. Chop spinach finely. Place in a large bowl and add ricotta, egg, grated cheese, salt, pepper and nutmeg.
2. Mix well and add flour, until getting a doughy consistency.
3. With moistened hands take portions of the mixture to make balls of about 2 centimeters in diameter and roll on a floured surface.
4. Cook in a large pot with boiling water for about 3 minutes or until they rise to the surface.
5. Strain and serve with tomato sauce and extra grated cheese if desired.

The most common friendship ritual involves mate (pronounced MAH-tay), a unique tea-like beverage from indigenous origin. Typically, hot water is poured over yerba mate leaves in a small pot-like container usually made from a carved, dried gourd. The infusion is sipped directly from the gourd with a bombilla, a metal straw with a strainer. Then, it’s filled up again and passed down to the next person, sharing the same gourd and straw. Hardly ever served at restaurants, it is a drink enjoyed with close ones at home or at work.

Culinary Roots and Traditional Dishes

Located in the southern part of South America, Argentina epitomizes diversity — a nation with impressive contrasts of landscapes, climates and culture, and a vibrant gastronomy full of history. Between 1870 and 1930, more than 7 million immigrants came from Europe (mainly from Italy and Spain) to work and live in Argentina. This helped shape Argentinean food culture with influences from Mediterranean immigrants and creoles (native inhabitants and Spanish colonials).

Argentina once had the highest beef consumption in the world (now second after Uruguay), but cost and health concerns led many Argentineans to replace beef with poultry, pork or meatless protein sources. Still, beef is central to Argentinean life and is prepared several days a week in dishes such as empanadas (stuffed pastries from Hispanic heritage), milanesas (breaded meat fillet, a variation of an Italian dish) or stews such as locro (native dish made of corn, pumpkin and meats). One of the most iconic dishes is asado (barbecued beef on an open flame) served with the classic chimichurri sauce.

The Italians brought pizza and pasta to the Argentinean table. On Sundays, some grandmas still make homemade tallarines (noodles), lasagna, cannelloni and ñoquis (gnocchi). In fact, there is a curious ritual about gnocchi: The 29th of every month is Gnocchi Day, when gnocchi are eaten for luck. One potential origin of this tradition is to honor Saint Pantaleon, canonized on a 29th, an Italian saint who lived a simple life and frequently ordered a modest plate of gnocchi to eat. A second story came about in the 1970s when, due to lack of cash by the end of the month (just before monthly pay day), housewives chose budget-friendly ingredients such as potatoes and flour to make gnocchi.

Eating Habits and Nutrition Challenges

Argentineans usually have four meals per day. Breakfast is a simple meal, with café con leche (coffee with milk), pastries or toasts with butter or sour cream, jams or the typical Argentinean dulce de leche (milk caramel). For awakening, some people prefer to drink mate, which contains a moderate amount of caffeine and antioxidants. Lunch is quite variable and may include meats, salads, sandwiches, tartas (quiches) or empanadas. Afternoon snack, known as merienda, is around tea time (5 p.m.) and is similar to breakfast. Dinner tends to be the biggest meal of the day, including meats, pasta and vegetables, and is served late, rarely before 8 p.m. or 9 p.m.

Healthier food choices, vegetarian options and organic produce are trending today in cities such as Buenos Aires. At the same time, the prevalence of obesity and chronic diseases has been growing mainly due to decreased physical activity and poor diets, particularly in low-income families. According to the latest Ministerio de Salud survey, four in 10 adults are overweight and two of them are obese, while fruit and vegetable consumption is only at 1.9 servings per person daily. Argentinean Dietary Guidelines recently were updated to promote healthier culturally acceptable diets and to guide the food industry, policies and programs.

Traditional Argentinean dishes can be made healthier without sacrificing their essence by making a few tweaks, such as choosing lean cuts of beef, including more plant-based ingredients and using small amounts of healthy fats for cooking. Either way, it’s essential to keep alive the tradition of cooking at home with simple, real ingredients and enjoying food with others, like our nonnas did.

See the Argentinian recipes that accompanied this story: Hearty Hominy Stew, Humita in a Pot and Gnocchi with Tomato Sauce. 

I’m always interested in innovative kitchen tools that make cooking at home easier. As the daughter of an Italian immigrant, I enjoy the tradition of cooking from scratch and eating as a family. And, of course, I’m a pasta lover. For those like me who love pasta but worry about eating too many carbs, we know that measuring serving size is key, and that including vegetables to serve with the pasta makes the dish more healthful. Finally, cooking pasta al dente contributes to a lower glycemic index in your meal.

That’s why I loved the concept of Tomorrow’s Kitchen tools. The Pasta Spoon + Timer, made to be a two-in-one tool, actually does three tasks:

• The center hole in the spoon measures a 3-ounce serving of spaghetti
• Keeps track of cooking time with a digital timer that is stored in the handle when not in use
• And, of course, it grabs and serves pasta

What I like the most about the pasta spoon is the measuring feature. Now I don’t have to figure out how to use leftover pasta as I can cook the right amount for one meal.

The Vegetable Knife + Brush is a stainless-steel blade with a built-in silicone brush in its handle — perfect to clean potatoes, mushrooms and other vegetables before preparation.

The Utensil Rest is a non-slip silicone mat with raised edges and notches to place up to four cooking tools to keep your countertop clean and organized during cooking.

In the recipe below I used two spoon measures of pasta and added vegetables, which stretched the yield to serve 3. My only minor complaint is that I would prefer that the digital timer came with instructions. It defaults to 12 minutes, but after investigating the tool, I found it could be adjusted — you pull the timer down to the left to take a minute off (most pasta is done al dente in 9 to 10 minutes). Also, make sure to remove the timer when using the pasta spoon as it is not waterproof. The knife is very sharp and the built-in brush is extremely convenient, and both features worked great with the baby portobello mushrooms in my recipe. Lastly, the utensil rest is very handy as its size is adequate to hold regular size utensils and, like the other tools, it is dishwasher-safe.

Made of good quality materials and creative design, I definitely suggest these multi-function kitchen tools to help you cut down on kitchen clutter while making at-home delicious cooking easier. 

Whole-Wheat Pasta with Portobello Mushrooms, Tomatoes & Arugula

Serves 3

Ingredients

• 6 ounces whole-wheat spaghetti (2 measured servings using the Pasta Spoon + Timer)
• ¼ cup chopped, shelled pistachios
• 2 tablespoons extra-virgin olive oil
• 1 cup baby portobello mushrooms, cleaned and chopped (I used the Vegetable Knife + Brush to thoroughly clean and chop mushrooms)
• 1 cup grape tomatoes
• 1 clove minced garlic
• ¼ teaspoon kosher salt
• ¼ teaspoon freshly ground black pepper
• 1 cup arugula
• 3 tablespoons shaved Parmesan

Directions

1. Cook spaghetti in large pot of boiling salted water for 9 minutes, stirring occasionally.
2. Meanwhile, toast pistachios in a large skillet over medium heat until fragrant and lightly brown. Remove from skillet and set aside.
3. In the same skillet heat olive oil. Add portobello mushrooms and sauté about 1 minute until golden brown.
4. Add tomatoes, garlic, salt and pepper and sauté 3 more minutes.
5. Add arugula and turn off the heat.
6. When pasta is done, drain well and add to the skillet along with pistachios and toss to combine.
7. Serve immediately with shaved Parmesan on top.

Servings: 12
Serving size: 2 empanadas
Prep time: 50 minutes
Cooking time: 15 minutes

Ingredients

• Cooking spray
• 1 tablespoon (15 milliliters) olive oil
• ½ cup minced green onions
• ½ cup minced red bell pepper
• 10½ ounces boneless, skinless chicken breast, cut into ½-inch cubes
• 1 diced hard-boiled egg
• 1 tablespoon diced black olives
• ½ teaspoon sweet paprika
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• 1 package refrigerated pie crust dough

Instructions

1. Heat oven to 375˚F (191˚C) and coat a large baking sheet with cooking spray.
2. In a 10-inch skillet, heat olive oil over medium-high heat and sauté green onions and bell peppers about 2 minutes, until tender and lightly browned.
3. Stir in chicken and cook until no longer pink, stirring frequently.
4. Turn off heat and add egg, olives, paprika, salt and pepper. Transfer to a shallow bowl to cool.
5. On a clean surface, unroll dough and make 24 discs with a 2½-inch round cutter.
6. Place about 1 tablespoon filling in the middle of each dough disc, being careful to avoid the discs’ edges.
7. Lightly wet the edge of the dough with water. Fold each disc in half and press to seal edges, so the shape resembles a half-moon.
8. Crimp around edges with a fork.Place empanadas on prepared baking sheet at least 1 inch apart.
9. Bake until golden brown, about 12 to 15 minutes.

Cooking note: Prior to baking, empanadas can be frozen. Freeze until solid on a baking sheet, then transfer into a freezer bag. When ready to cook, bake frozen empanadas without thawing, adding a few extra minutes to the Cooking time.

Nutrition per serving: CALORIES 185; TOTAL FAT 11g; SAT. FAT 4g; CHOL. 33mg; SODIUM 248mg; CARB. 16g; FIBER 0g; SUGARS 0g; PROTEIN 7g; POTASSIUM N/A; PHOSPHORUS N/A

If the goal is general health and wellness, one should aim to find a consistent eating frequency that provides satiation while maintaining caloric balance. Quality of meals and quantity of nutrients at the end of the day are more important than meal frequency alone.  Plus, meal frequency is determined by individual nutrition needs, lifestyle and culture.

Here are some meal patterns in different cultures provided by Country Representatives, or CRs, of the Academy’s international affiliate, the American Overseas Dietetic Association:

Argentina—CR Romina Defranchi

Dietary guidelines for Argentineans recommend having four meals a day: breakfast, lunch, afternoon meal, or merienda, and dinner. That’s the most common pattern, with breakfast and merienda being smaller meals. Dinner tends to be the biggest meal and is usually late, around 9 p.m. Yogurt and fresh fruits are common snacks.

Czech Republic—CR Terezie Mosby

Three meals and two snacks a day are common. Breakfast usually is pastry and milk. Snacks also can be a pastry or open-face sandwich (Czechs eat a lot of bread) or fruit.

Dominican Republic—CR Anayanet Jackez

Three meals a day, with a big breakfast made of plantains (mangu), fried eggs, white cheese or fried salami with cooked onions on top. It is not common to have snacks during the day but some enjoy eating tropical fruit. Lunch is the heaviest meal of the day, which includes a large amount of rice and beans with some meat (stewed chicken or pork). Dinner tends to be similar to breakfast.

Germany—CR Nichole Erickson

During weekdays most people eat three meals a day. The main meal is usually eaten at lunch and Brotzeit, or bread with different toppings, generally is eaten in the morning and evening. Muesli with yogurt is an alternative to bread for breakfast. On weekends, and especially Sunday, many eat a drawn-out brunch. On such days two meals are normal, and some skip lunch on the weekend for coffee and cake.

Greece—CR Elena Paravantes

Greeks typically have four meals a day: breakfast, lunch, afternoon coffee and dinner. Traditionally the largest meal was lunch, but many have changed their habits to a more Westernized style of living. Greeks eat a late dinner around 9 to 10 p.m. If lunch was substantial, then dinner is lighter, such as fruit with yogurt, sandwich, salad or a small amount of leftovers.

Jamaica—CR Patricia Thompson

Farming communities have two large main meals daily, with lots of snacking in between — fruit, juice and local sweet treats made from coconut. Lunch is called dinner and taken between 2 to 3 p.m. In urban areas, they have three main meals with different kinds of snacks such as chips, fast food, etc.

Laos—CR Joanna Cummings

Three meals with small portion sizes and sticky rice, rolled into little balls and used as a utensil. People in urban areas eat breakfast usually consisting of rice porridge with fish, pork or water buffalo and tropical fruits. Lunch may contain noodle soup with fish, chicken or pork. Dinner is laap — a minced meat and herb dish eaten with sticky rice. People living in rural communities may not have as much meat and are typically subsistence farmers that fish, hunt wild game or collect leaves, roots and mushrooms.

UK—student CR Kamelia Burjuklieva

Three main meals a day: breakfast, lunch and dinner, or supper, some call it. Typically, the biggest meal is in the evening, except for Sundays when lunch is also known as “roast dinner.”  During the weekend, families and friends have brunch and/or afternoon tea, with finger sandwiches, scones with clotted cream, cakes, etc. and, of course, tea with milk.

Bottom Line

Meal patterns are varied across the globe and good nutrition is not just about number of meals. Although the Westernization of lifestyles in many countries can challenge the traditions of cooking homemade meals eaten as a family, we as food and nutrition experts can help people everywhere to have a more holistic attitude about food, emphasizing higher nutrition quality, more diverse foods and meal sharing.

Servings: 4
Serving size: 1 fillet and ½ cup vegetables (200 grams)
Prep time: 25 minutes
Cooking time: 15 minutes

Ingredients

Pickled fennel:

• 1 medium bulb fennel, trimmed (save some fronds for garnish)
• 2 tablespoons (30 milliliters) fresh lemon juice
• 1 teaspoon lemon zest
• 2 tablespoons (30 milliliters) apple cider vinegar
• 1 teaspoon sugar
• ½ teaspoon salt
• ¼ teaspoon freshly ground pepper

Fish:

• 4 6-ounce haddock fillets
• 1 cup cherry tomatoes
• ½ cup pitted black olives
• 1 tablespoon (15 milliliters) olive oil
• ¼ teaspoon salt​

Instructions

1. Preheat oven to 400˚F (204˚C). Quarter the fennel bulb, cut out the core and thinly slice. In a medium bowl, stir together sliced fennel, lemon juice and zest, vinegar, sugar, salt and pepper. Cover with plastic wrap and leave at room temperature for 15 minutes.
2. Cut a piece of parchment paper to about 3 feet (91 centimeters) long and place it over a baking sheet, centered so that extra paper hangs over each side. Lay pickled fennel in a shallow pile in the middle of the paper. Place fish in a single layer on top of fennel and then add tomatoes and olives, making sure to leave the edges of paper clean. Drizzle with olive oil and season with salt.
3. Make a bag by folding the long edges of paper over the fish, then folding in the short sides. Crease the edges together so the paper is completely closed and sealed. Place baking sheet in the oven and cook for 15 minutes or until the fish reaches an internal temperature of 145°F (63°C). Fish should be opaque and flake apart with a fork.
4. Remove from oven and open the paper carefully. Serve each fillet topped with ½ cup tomatoes, olives and fennel. Garnish with fennel fronds, if desired.
5. Quick-pickled fennel can be refrigerated in an airtight container for up to 1 week.

Nutrition per serving: CALORIES 193; TOTAL FAT 7g; SAT. FAT 1g; CHOL. 88mg; SODIUM N/A; CARB. N/A; FIBER 2g; SUGARS N/A; PROTEIN 27g; POTASSIUM 584mg; PHOSPHORUS 386mg

Note: Nutrition information for sodium, carbohydrates and sugars not available due to multiple factors affecting sugar and sodium absorption during the pickling process.

 

Online, Personalized Purchases

According to the Nielsen Global Report, “The Future of Grocery,” 25 percent of online respondents reported they order grocery products online, and 55 percent are willing to do so in the future. Growth of online grocery shopping is driven in part by the maturation of digital natives—millennials and Generation Z. They like the convenience of buying groceries using their mobile devices. Online retailers can fulfill unique customer needs, such as the desire for a wide variety of foods as well as specialty products.

Additionally, in the last couple of years, the market has been flooded with app-based grocery delivery companies, which enlist employees to procure foods and other products from a variety of vendors and deliver it to your door. So, will clicks replace bricks? Not so fast. For many food buyers, including myself, there are powerful sensory experiences we don’t want to lose, like smelling freshly baked bread, checking the ripeness of fruit or checking for freshness of perishable products. At least for now, that is impossible to replicate online.

Smart Carts & Shopping Apps

To compete with online purchases, some retailers are working on tablet-laden smart carts with kinetic and body recognition sensors, which can provide aisle maps, calculate the best route through the store, tick items off your shopping list, give you recipe recommendations and even save you from pushing a heavy cart. There are also grocery shopping apps that are designed to create grocery shopping lists, share lists with others, use coupons, find deals, store recipes and organize your meals.

Cashier-less Stores

An innovative concept that’s being piloted in a Seattle grocery store lets customers walk in, grab food from the shelves and simply walk out again, without ever having to wait in a checkout line. No cash or credit cards, you just need your phone and the company account. Big retailers are following the trend with store apps where customers scan items with a phone as they shop, pay via the app and show the receipt from their phone on their way out.

Recreating the Supermarket Experience

Companies are focusing on how to create an experience that gives shoppers a reason to come to the store, considering that potential customers are increasingly buying groceries online. Some supermarkets offer wellness and health services, while others have brew pubs and restaurants inside to attract millennials.

As food and nutrition experts we are uniquely positioned to work with these companies to help customers make better food-buying decisions, positively impact public health and make grocery shopping enjoyable.

 

The benefits of involving kids in the kitchen are short- and long-term: It helps broaden their palate, cultivates an appreciation for real ingredients, builds math skills and develops confidence. Plus, it’s a lot of fun! I have great memories of my mom and I cooking together, and I’m now passing down the tradition to my 4-year-old daughter. Parents may be afraid that cooking with kids will mean more mess and more time, but with a few guidelines, that doesn’t have to be the case. Here are some tips to help parents get started:

Plan Ahead and Start Small

You may need more time when cooking with kids, especially at the beginning and with younger kids. Choose one meal per week that a child can help with. Invite kids to be part of the recipe and ingredient selection. You may want to start with an easy dessert or side dish, like the recipe at the end of this post.

Find Doable, Age-Appropriate Tasks

It varies from child to child, but the following are some tasks they might be able to do at different stages:

2- to 3-years old: mixing and pouring ingredients, stirring and mashing, washing and drying produce, picking fresh herb leaves off stems and ripping them into small pieces, tearing up lettuce, peeling fruit with hands (tangerines, bananas), kneading dough, brushing oil with a pastry brush.

4- to 5-years old: cracking eggs, using a pepper grinder, measuring dry and wet ingredients, decorating cookies.

6- to 7-years old: whisking, grating, peeling, dicing and mincing fruits and vegetables (with supervision), greasing pans, shaping patties and meatballs, plating.

8- to 9-years old: Continue with the above tasks or decide if they are ready to take on more sophisticated responsibilities to follow an entire recipe and cook on a stove with supervision.

10- to 12-years old and up: After assessing how careful they are with heat, sharp tools and food safety, they might be able to work independently in the kitchen with an adult in the house.

Accept That Not All Children Like to Cook

In this case, they can help with grabbing ingredients, washing produce, setting and clearing the table and tasting dishes for seasoning. Their curiosity and interest in the kitchen may change over time.

Safety is a Priority

An adult should always supervise cooking until certain that his or her child is old enough to handle the responsibility. Part of cooking with kids is teaching them kitchen and food safety.

Consider This Experience an Investment!

These mini chefs are more likely to eat what they make and become more audacious in trying new foods. Plus, by age 12, they may be able to help prepare dinner before you get home. And by the time they leave home, you’ll feel good knowing they don’t need to rely on delivered or frozen dinners. Ready to get started? The recipe below is simple and easy to make with kids, and these mini quiches are a perfect way to include more veggies in family meals, even breakfast. Personalize this recipe by adding favorite herbs!

 Crustless Mini Pumpkin Quiche

Makes 12 mini quiches, or 6 servings

Ingredients

• 2 cups pureed pumpkin
• 1 cup sour cream
• 2 eggs
• 3 tablespoons grated Parmesan cheese, divided
• 1 teaspoon salt
• ¼ teaspoon pepper
• ¼ teaspoon nutmeg

Directions

1. Preheat oven to 375°F. Spray two 6-cup muffin pans with cooking spray.
2. In a large bowl, mix pumpkin puree, sour cream, eggs, 2 tablespoons cheese, salt, pepper and nutmeg.
3. Spoon mixture into prepared muffin pans, filling each compartment to just below the rim. Sprinkle with remaining cheese.
4. Bake in the oven until firm, about 15 minutes. Serve warm.

Going abroad as a RDN can be an incredible way to immerse yourself into a foreign culture, contribute to a local population’s health and develop personal and professional skills such as resilience, dedication, problem-solving, cultural sensitivity and foreign language proficiency.

Here are three ways to get involved in nutrition programs that serve the world.

Explore International Volunteer Opportunities

If you Google “volunteering nutrition programs abroad,” you will see more than a million hits. There are many opportunities for those interested in “voluntourism” — a portmanteau of “volunteer” and “tourism.” Before you sign up, it is essential that you research these travel companies very carefully. If voluntourism programs are not carefully managed, they may lead to cross-cultural misunderstanding and the reinforcement of cultural stereotypes. Make sure that projects are developed with the local population so that volunteers are involved in work that does not undermine the value of local staff. Projects should not be imposed on host communities and volunteers should be matched to projects according to their existing skills. For instance, you may need intermediate to advanced foreign language skills and to be familiar with the food culture of your destination. (See the Academy’s e-book Cultural Competency for Nutrition Professionals for more.)

Contact AODA 

The International Affiliate of the Academy of Nutrition and Dietetics has more than 1,000 members living in more than 70 countries. Members are U.S. registered dietitian nutritionists and qualified food and nutrition professionals from the international dietetics community. Each country has a representative and it is strongly recommended that you contact the host country rep before traveling. Country reps (I am the co-representative for Argentina) are like dietetic ambassadors and can provide information about the work and education of local dietitians, nutrition problems, local food policies and educational opportunities. If you are an Academy member and belong to another affiliate, you can become an International Affiliate “supporter” and enjoy a variety of resources about international issues.

You Can Even Help without Leaving Home (or Needing a Passport)

Even without traveling, you can connect with international dietetics and nutrition groups through the Internet. The fight against global nutrition issues — including malnutrition, obesity, food sustainability and poor access to healthy foods — needs the expertise of RDNs. By collaborating with local food and nutrition experts on strategies to tackle these problems, you will empower our profession globally and improve the nutrition of the people we serve.

1. Know what is in your food. Food preparation and manipulation are key factors in the development of foodborne diseases. Whether you are buying food ingredients or ready-to-eat food, know what you are buying. If language is a barrier, look for someone that can be your shopping partner. Learning about a particular food culture in advance can help you understand typical dishes and their ingredients.

2. Play safe with bottled water. Drink water and other beverages that are bottled and sealed (carbonated is safer). Buy water that has been disinfected (boiled, filtered, treated). Only use ice made with bottled or disinfected water. Avoid tap or well water, fountain drinks and ice or drinks made with tap or well water (such as reconstituted juice).

3. Avoid foods that are linked to food poisoning. According to the Center for Disease Control and Prevention, foods that are unsafe to eat for the international traveler include: flavored ice pops; unpasteurized dairy products; foods from street vendors; bushmeats (monkeys, bat or other local wild game); food served at room temperature; raw or undercooked meat or fish; raw or soft cooked eggs; unwashed or unpeeled raw fruit and vegetables; and salads.

4. Stick to what´s safer to eat. Pasteurized dairy products such as milk, dry food like bread or crackers, hot coffee or tea, hard-cooked eggs, food that is cooked and served hot, meat that is cooked all the way through, food from a factory sealed package or container and fruit and vegetables you have washed in clean water or peeled are safer to eat.

5. If you choose to eat street food, be careful. Talk to the locals and ask for references to find out which vendors are most reliable. Observe general cleanliness. For example, avoid carts where the same person serving food is handling money. Choose from vendors that have a lot of customers where your chances of getting “expired” food decreases. Apply the same rules to carts as you do to other food. For example, if you watch something coming straight off the grill (cooked and hot) it´s safer than a raw salad at room temperature.

Read more on how to reduce the risk of food poisoning when traveling abroad.

Romina Barritta de Defranchi, DTR, is based in Argentina. She is a Stone Soup blogger and author of GlobalDietitians.com.

Then, I started to look for evidence about it. If you — like me — have heard of maca but don’t know much about it, here are four things to know.

Maca Has a Long History as a Food and Supplement

This small turnip-like root has been cultivated for thousands of years in the Peruvian Andes, as far back as the Incas. Today, maca powder is sold around the globe, touted as a superfood. There are several different types of maca, including yellow, black and red.

Maca products can be purchased online or in health food stores, and come in a variety of forms, including maca root powder, gelatinized maca capsules, liquid extracts and mixed with other products such as cocoa. With its nutty and earthy flavor, maca powder can be added to juices, yogurt, smoothies, soups, salads and baked goods.

Maca Powder’s Nutritional Qualities

Maca powder contains carbohydrate (65 to 75 percent), protein (9 to 13 percent), fat (0.6 to 0.9 percent) and fiber (4 to 8 percent, mainly cellulose and lignin). A 15-gram serving is high in copper and manganese, and a good source of vitamin B1 and iron. It also contains trace elements, plant sterols and glucosinolates (compounds believed to have anticancer properties). The main bioactive substance is said to be an alkaloid known as macaridine.

Maca Powder’s Reported Benefits

Promoted for its revitalizing effects and believed to give a burst of energy, maca powder is sort of like a Latin American ginseng. The other claimed (yet unconfirmed) benefits include:

• Increased endurance, libido and fertility
• Improved general hormone balance
• Reduced depression
• Improved cognitive function
• Strengthened immune system
• Delayed aging of skin tissue and organs

What the Evidence Says

A recent double-blind, randomized controlled trial evaluated the effects of maca on fertility in healthy adult men. The study found that sperm concentration and motility showed rising trends compared to placebo, even though levels of hormones did not change significantly after 12 weeks of trial. But this was a pilot study with a small sample of just 20 participants and it is unknown if this translates to improved fertility.

A different trial concluded that maca root may alleviate antidepressant-induced sexual dysfunction in postmenopausal women. The mechanism by which maca exerts its aphrodisiac and fertility-enhancing properties is unclear, but might be related to an androgenic mechanism that does not affect hormone levels.

More evidence is needed to rate maca for these uses.

A recent narrative review from Peruvian scientists suggests that different types of maca have different biological effects: black maca is reportedly more effective in terms of production of sperm, memory, glucose control and physical endurance; red maca reportedly has beneficial effects on benign prostatic hyperplasia and osteoporosis. However, more rigorous clinical studies are needed to confirm maca’s role in metabolism, and its benefits and potential toxicity.

So, what did I finally tell my friend? Maca root is an ancient food that can be used as a supplement with potential benefits on general health, mainly stamina and libido, but more evidence is needed before recommending its general use.

Here six of most frequently asked questions I’ve heard.

What Does the Report Say?

The statement, made from the International Agency for Research on Cancer (IARC), the cancer agency of the WHO, classifies “the consumption of red meat as probably carcinogenic to humans (Group 2A), based on limited evidence that the consumption of red meat causes cancer in humans.” Here, “red meat” refers to varieties such as beef, veal, pork, lamb and goat.

And, “Processed meat was classified as carcinogenic to humans (Group 1), based on sufficient evidence in humans that the consumption of processed meat causes colorectal cancer.” Here, “processed meat” refers to any meat that has been transformed through salting, curing, fermentation, smoking or other processes to enhance flavor or improve preservation.

What Are “Group 1” and “Group 2a” Carcinogens?

Besides processed meat, other “group 1 carcinogens” include smoking and alcohol. Besides red meat, other “group 2a carcinogens” includes ultraviolet radiation. While this may sound frightening, it’s important to keep in mind that this classification shows how certain IARC is that red and processed meat cause cancer, not how much cancer they cause. The report says that each 50 gram portion of processed meat eaten daily increases the risk of colorectal cancer by 18 percent, while the risk of lung cancer from tobacco is much higher (86 percent). There are still plenty of questions to answer about how red meat relates to cancer.

What’s the Evidence?

We already know there is a large body of evidence that links colorectal cancer with higher consumption of processed meat and red meats. A meta-analysis of prospective studies funded by the World Cancer Research Fund International published in 2011 is one of the most convincing studies that support this relationship. However, we should remember that risk is not the same as cause, and that many lifestyle and genetic factors will determine cancer development.

Does the Report Address Cooking Methods?

There is no conclusion, but in a “Questions & Answers” sheet, IARC says that cooking at high temperatures or with the food in direct contact with a flame or a hot surface, as in barbecuing or pan-frying, produces more of certain types of carcinogenic chemicals (such as polycyclic aromatic hydrocarbons and heterocyclic aromatic amines).

How Much Red Meat is Safe to Eat?

WHO’s statement recognizes that red meat has “nutritional value.” Red meat is an important source of iron, proteins and B vitamins, so moderate red meat consumption can be part of a healthy diet. However, there is not enough evidence to give meat lovers a specific amount that is OK to consume, while individuals are recommended to limit their consumption of processed meats.

What Does the Academy of Nutrition and Dietetics Say?

Shortly after the WHO report was released, the Academy of Nutrition and Dietetics — the world’s largest organization of food and nutrition professionals, and this publication’s publisher — released a response to the WHO report. The Academy recommends consumers vary their daily protein choices by including lean meats, poultry and fish along with plant sources, and to limit processed meat consumption.

More importantly, the Academy emphasizes the balance of food and beverages within energy needs, rather than any one food or meal. According to the Academy’s “Total Diet Approach to Healthy Eating” position paper, “[W]hen too much emphasis is given to a single food or food component, confusion and controversy can hinder, rather than facilitate, consumers’ ability to adopt healthy dietary patterns.”

Finally, the Academy says, “Anyone who is concerned about how red meat can be included into a healthy eating plan should consult a registered dietitian nutritionist.”