Throughout September, Whole Grains Month promotes the benefits and flavors of whole grains in a healthy diet.
Whole grains include the entire seed of a plant. A grain seed is composed of three parts.
Bran – The outer shell of a seed or kernel is hard and contains important minerals, antioxidants, and fiber.
Endosperm – The next layer of a seed or kernel (or the middle layer) contains most of the carbohydrates found in grains.
Germ – The center layer provides vitamins, minerals, and necessary protein.
Whole grains are a vital part of a healthy diet. Not only do whole grains help reduce heart disease and diabetes, but it also helps improve bowel health. Maintaining a regular bowel movement is at the top of everyone’s list! (Yes, we went there.)
Adding whole grains to your meals is easier than many people think it is. These whole grains can be added to every meal with ease.
A few kinds of whole grains to start incorporating in your diet include:
The Whole Grains Council has been promoting Whole Grain Month since 2006. Their mission is to share the importance of whole grains and how to incorporate them into a healthy diet.
HOW TO OBSERVE #WholeGrainMonth
Add whole grains to your meals throughout September! Try these delicious ways to incorporate whole grains:
Add granola to your yogurt.
Switch to 100% whole grain bread – this includes 100% whole wheat breads.
Replace refined pasta with whole-grain versions.
Replace refined pasta with whole grain rice.
Add quinoa to your smoothie.
Enjoy a bowl of air-popped popcorn.
Switch to whole-grain tortillas.
Add whole grains to your baking. Replace a portion of a recipe that calls for all-purpose flour with a whole-grain version.
After a month of adding whole grains to your diet, check-in with your body and see how you feel. Use #WholeGrainsMonth to share your favorite ways to cook with whole grains.
We celebrate National Passion Fruit Day each year on August 9. Join us today as we celebrate the delightful sweet and tangy flavor of the tropical fruit known as passion fruit. We also want to promote and honor the hard working farmers and growers that provide passion fruit to consumers in the United States.
Passion fruit is a tropical fruit belonging to the Passifloraceae family, which is a combination of flowering plants that has over 750 species. Passion fruit is native to South America, specifically in regions of Brazil, Paraguay, and northern Argentina. The fruit grows abundantly in South America because of the tropical climate, where warm temperatures and rainfall attribute to the abundant growth of the fruit. South America has extremely fertile soil, which provides essential nutrients that promote healthy growth. Interestingly, pollinators such as bees, butterflies, and birds also contribute to the successful growth of passionfruit in the region. However, passion fruit does grow in other parts of the world, including central America, Africa, Australia, and even Hawaii.
A Story About Passion Fruit
There is a legend in Hawaiian mythology about the goddess Pele, the deity of volcanoes and fire, and the passion fruit vine. According to the legend, Pele had a sister named Hi’iaka, who was a hula dancer and a healer. One day, Hi’iaka went on a journey to fetch Pele’s lover, Lohi’au, from a distant island. On her journey, Hi’iaka encountered many obstacles and temptations. During her travels, she came across a beautiful passion fruit vine laden with ripe, delicious fruits. She was drawn to the vine’s enchanting aroma and decided to take a short break to enjoy the fruits. However, this delay caused her mission to be prolonged, which angered Pele when she finally returned. To this day, it is said that Pele, in her jealousy and rage, turned the passion fruit vine into lava rocks and scattered them across the Hawaiian islands. The legend serves as a reminder of the importance of perseverance and staying focused on one’s goals, as even a brief distraction can lead to undesirable consequences. These legends add depth and cultural significance to the humble passion fruit, making it more than just a delightful tropical fruit. The stories tie the fruit to themes of sacrifice, love, and perseverance, adding a touch of mystique and wonder to its allure.
What is Passion Fruit? Passion fruit is a small, round or oval-shaped tropical fruit with big flavor. The outer portion of the fruit is either purple or yellow and has a wrinkly skin. Inside, you will find a jelly-like pulp with tons of little black seeds. Don’t worry, the black seeds are very edible! Purple passion fruit is more common and has a tarter flavor. Yellow passion fruit is larger than the purple fruit and is also sweeter.
Eating passion fruit provides high amounts of nutrients. For example, passion fruit contains vitamins C and A, calcium, and iron. All of which promote a healthy immune system, heart health, and assist with digestion.
The pulp of passion fruit can be used in juices, smoothies, salads, and even desserts. In fact, passion fruit is often used as a sauce and topping for a variety of dishes.
When Spanish missionaries named the passion fruit flower. When they first saw a passion fruit plant, they were amazed by the beautiful flowers and the way they appeared. To them, the flower structure was a symbolic element of the crucifixion of Christ, which included the crown of the thorn and the nails.
Passion fruit tastes best when it’s skin is slightly wrinkled. This means the inside is ripe and juicy. Eating passion fruit before the skin is wrinkly will result in the fruit tasting a bit tart or sour.
A passion fruit plant is a climbing vine that grows upwards extremely fast to get full sunlight. An average passion fruit plant can grow up to 20 feet high.
A PASSION FRUIT CELEBRATION
Passion fruit adds delicious flavor to a variety of food and drinks. You can add passion fruit and a little sweetener to a glass of ice water to create a refreshing summertime drink. If you enjoy homemade ice cream or sorbet, consider adding it to your recipe. Our favorite is passion fruit salad dressing. Simply add the pulp to your vinaigrette recipe and turn your salad into a tropical paradise for your taste buds.
Trying new food is always exciting. If you have never tried passion fruit, it’s time to visit your local fruit market or grocery store and pick a few up to sample.
Make National Passion Fruit Day a family celebration by hosting a tropical-themed party. Have platters of passion fruit and other various tropical fruits to eat, along with other foods native to tropical islands. Label each different platter so your guests know what you are eating.
We love to hear stories and see photos of people celebrating National Passion Fruit Day. Tag #NatinalPassionFruitDay on social media to share your photos, videos, and recipes with the world!
Ripe for the picking, add this delicious superfruit to your menu on National Avocado Day on July 31st!
While guacamole is grand, don’t settle for just the chips and dip on this food holiday. Since avocado is so versatile, clear the table for the entire meal. That includes everything from the appetizer and main dish all the way to dessert. On National Avocado Day, this tree grown fruit has them all covered!
Avocados are more than a staple food in the American diet; they are proven to be a key ingredient in recipes for both inside the body and on the body! According to the Hass Avocado Board, as of 2015, avocado consumption in the United States doubled since 2005 and quadrupled since 2000. In fact, a whopping 4.25 billion avocados were sold in the U.S. in 2015. That’s four point two five billion of this amazingly beautiful food.
There are many reasons to celebrate National Avocado Day. For one, avocados target insulin resistance with heart-healthy fats. They also fight Alzheimer’s with its Omega 3 fatty acids. Another avocado superpower is preventing and repairing damage due to its source of Vitamins C, E and K.
One of the secret weapons in an avocado is the high oleic acid content. This moisturizing fatty acid helps keep skin soft and hydrated but also supports the regeneration of damaged skin cells reducing redness and irritation. Eat more of this superfruit or cook with avocado oil if you have this type of skin issue.
Beauty
Ancient Aztecs used the avocado to beautify their skin topically with masks. Then in the early 20th century, the cosmetic industry discovered the benefits of its oil in creams, lotions, facial cleansers and other products that required a smooth application. Interestingly, the practice continues today.
As mentioned before, avocados have found their way into every meal of the day. Of course, avocados celebrate with dessert effortlessly. Additionally, the creamy texture replaces calorie-laden oils with healthful fats. That means we can indulge without the guilt. What better way to celebrate National Avocado Day than to indulge a little?
Model Meals founded National Avocado Day at the peak of California avocado season, on July 31. Model Meals is a meal delivery service established in 2015 by Camille May and professional curve model Danika Brysha. The company works with local organic growers and farmers as much as possible to create whole food-focused menus, encouraging sustainable agriculture and healthy eating.
Whole30 approved, gluten-free and Paleo-friendly, a huge part of the Model Meals lifestyle is avocados, whether that’s in a dish or to have on the go. Danika and Camille famously carry “purse avocados” for a midday dose of healthy fat and vitamins. Obviously passionate about this superfood, Model Meals wanted to celebrate it to the fullest, and the idea to create its own holiday was born. If you’re curious if Model Meals delivers in your area, click here.
National Eat Your Beans Day is a “live healthy” holiday observed every year on July 3rd. This day celebrates the bean vegetable in all sizes, shapes, and colors. Beans (legumes) date back to the early seventh millennium BCE, making them one of the longest-cultivated plants.
As they were seven millennia ago, today, beans are a significant source of protein. If you’re looking for complex carbohydrates, folate, fiber, and iron, eat some beans. They are excellent sources for each of those. A very healthy choice for any meal or snack, they are also an excellent source of fiber, low in fat and high in complex carbohydrates, folate, and iron.
There are approximately 40,000 bean varieties in the world.
Only a fraction of these varieties are mass-produced for regular consumption.
That’s a lot of beans! How do we know which ones to choose? Snacking on chickpeas provides us with one of the best choices. Also known as garbanzo beans, these legumes pack a whopping 12.5 grams of fiber, 71 % of the recommended daily intake (RDI) of folate, 84% RDI of Manganese, and 26% RDI of Iron per serving in 1 cup. Add chickpeas to stews like you would any bean. However, they also roast nicely with your favorite herbs and spices for a delicious and healthy snack.
Try this Hummus Recipe for a tasty treat snack or treat. Pst… don’t tell anyone. They’ll never believe something this good is also good for you. If your pressed for time get the canned versions for chili’s, Stews, or even making hummus. These will save you so much time when making weeknight meals.
Another tremendous snacking bean is the soybean. For more tips on bean varieties, visit www.medicalnewstoday.com.
With so many choices, celebrating with beans should be a delicious success!
June 3rd is time to get a crack on the annual observance of National Egg Day!
The nutrient-rich food has gone back and forth with science and nutritionists over the decades as to just how many eggs are too many for a healthy diet. However, one egg provides an excellent source of protein and vitamin D. At 75 calories and 5 grams of fat, it’s an easy choice to satisfy hunger, too. Eggs are easily seasoned and pair well with vegetables to increase the nutritional value of a meal.
Eggs are an essential ingredient to baked goods and are a part of our everyday diets. There’s so much to celebrate in these small packages.
Fried, scrambled, poached, hard boiled, over easy, or whatever way you prefer, breakfast, lunch, snack or dinner, this versatile food is a perfect fit. They even make a great late night dinner.
Enjoy eggs for breakfast. How about a fried egg sandwich for lunch? What’s your favorite way to enjoy an egg? Use #NationalEggDay when posting on social media.
