The National Archives opened its first ever food-based exhibit on the history of U.S. food along with the government’s effect on the nation’s diet. The exhibit titled “What’s Cooking Uncle Sam?” offers visitors a peek at presidential recipes including Lyndon B. Johnson’s chili, John F. Kennedy’s chowder and Dwight D. Eisenhower’s three-page guide to vegetable soup. The historical collection also includes Queen Elizabeth’s recipe for scones sent to Eisenhower in a look back at the history of farming, food processing, recipes, nutrition guidelines and the effects of military food and school lunches in the early United States.

The new Archives exhibit features the saga of an around the world search by the U.S. Agriculture Department in the late 1800s and early 1900s to find seeds and plants to use for cross-breeding to help American crops survive harsher climates. The exhibit also includes the beginning of the Pure Food and Drug Act of 1906 as well as a letter from Upton Sinclair to President Theodore Roosevelt about the status of the meatpacking industry in the United States at the turn of the century.

The unique Archives exhibit contains a collection of various and colorful posters that show the importance of how food was treated during wartime shortages as the government promoted victory gardens and the rationing of staple cooking supplies.

With over 100 original documents and images, as well as archival government videos, the exhibit is the first of it’s kind in the nation’s capital. To get a perspective on just how far American recipes have come in 100 years, it is interesting to note that a government produced poster form 1945 includes “butter and fortified margarine” as one of the seven basic food groups. The 1945 guide also included a whimsical touch by promoting eating “any other foods you want.” The material reflects a time when the nation was concerned with simply staving off malnutrition and getting enough calories to survive. The early recipes and food guides show little emphasis on the importance of fruits and vegetables in the diet because vitamins had not yet been identified and their importance to a healthy diet was unknown.”

The “What’s Cooking Uncle Sam?” exhibit will be open to the public at the National Archives in Washington D.C. throughout 2011.

Comfort foods are usually considered foods that soothe the soul by reminding us of comforting memories. Comfort foods generally mean “home cooking” and they can evoke nostalgic feelings of home, safety, and security. However, since the American population is made up of so many different cultures, what comfort food actually is can depend on a person’s age, location and ethnic background. Simple foods like peanut butter and jelly sandwiches might be a comfort food to many people, but sandwiches are not usually considered prepared meals. It is more often the traditional American dishes like meatloaf, mashed potatoes, pot roast, fried chicken, and spaghetti that people most commonly associate with the term comfort foods.

However, even though high-calorie foods like meatloaf and macaroni and cheese are not really great for your health, some psychologists have suggested they can partially counteract their negative caloric effects because they simply make eaters feel better. Studies have been done that point out that comfort foods can remind people of simple times with good friends and the connection can actually improve your mental health. The result is that although everyone experiences stress in their daily lives, comfort foods earn their name by remedying loneliness.

Here’s a list of 38 of the most comforting recipes on anyone’s list of Comfort Foods:

Apple Pie

Baked Beans

Banana Pudding

Beef Stew

Bread Pudding

Brisket Pot Roast

Chicken & Dumplings

Chicken Pot Pie

Chicken Soup

Chicken Wings

Chili

Chili Relleno Casserole

Chipped Ham

Chocolate Chip Cookies

Cinnamon Rolls

Corn on the Cob

Creole Gumbo

Egg-and-Cheese Soufflé

Fried Chicken

Fried Clams

Green Bean Casserole

Hot Dogs

Ice Cream

Macaroni & Cheese

Mashed Potatoes

Meatloaf

Pancakes

Potato Salad

Pumpkin Pie

Rhubarb Pie

Roast Turkey

Shepherd’s Pie

Spaghetti

Spinach Pie

Stuffed Peppers

Tomato Soup

Tuna Casserole

Vegetarian Stew

Healthy lifestyle changes, improvements in diet and exercise, and stress reduction can all help you to lower your blood pressure, but reducing your salt intake might be the healthiest tip of all. Many studies have shown that reducing the amount of sodium in your diet can lower your blood pressure.

Because sodium can increase blood pressure by causing fluid retention and constricting the blood vessels, the National Institutes of Health and the American Heart Association recommends that your daily sodium intake should be:

2,300 milligrams of sodium or less for adults up to the age of 50.

1,500 milligrams of sodium or less for those older than age 50, African-Americans, and those already diagnosed with high blood pressure.

It is possible to prevent heart disease through diet with heart healthy recipes that have brightly colored fruits and vegetables, whole grains, beans, nuts and soy products. Foods rich in antioxidants and fiber can also help your heart. Healthy foods combined with a daily dose of exercise are the keys to a heart healthy lifestyle.

Top Heart Healthy Foods -

Apples

Apples contain antioxidant compounds that prevent LDL cholesterol from oxidizing and building up in the arteries, and inhibit the inflammation associated with coronary heart disease and cardiovascular disease.

Bananas

The potassium in bananas helps maintain normal heart function and the balance of sodium and water in the body. Potassium is also great for people taking diuretics for heart disease that can strip potassium from the body.

Yogurt

Yogurt can protect against gum disease and gum disease can increase a person’s risk for heart disease. Studies have also shown that the probiotics used to ferment yogurt can improve digestion and boost immunity too.

Raisins

Like yogurt, raisins combat gum disease because the antioxidants in raisins help fight bacteria that can cause inflammation and gum disease. People with gum disease are twice as likely to suffer from heart problems.

Chocolate

Chocolate can benefit cardiovascular health and boost the immune system by reducing inflammation. The flavanols in cocoa can help preserve the blood vessels and lower the risk of developing high blood pressure, type 2 diabetes, kidney disease and dementia.

Whole Grains

Whole grains contain antioxidants, phytoestrogens and phytosterols that protect against coronary disease. Studies have shown that high-fiber diets are linked with a lower incidence of heart disease.

Beans

Beans contain soluble fiber that helps bind cholesterol and keep it from being absorbed. Bean fiber produces changes in short-chain fatty acids that can prevent cholesterol formation.

Fish

Studies have shown fish containing omega-3 oils is associated with a lower risk of developing coronary heart disease. Omega-3 oils can also help lower your blood pressure and can help prevent irregular heart rhythms.

Green Tea

Research has shown green tea contains key antioxidants that alter the body’s inflammatory response to the bacteria that can cause heart-threatening gum disease.

Nuts

Nuts contain vitamins, minerals, and mono-unsaturated fats that are all good for your heart health.

Tomatoes

Tomatoes are high in lycopene and are a source of vitamin C, vitamin A, potassium and fiber, a combination that can help prevent cardiovascular disease.

Berries

Studies have shown eating berries daily is associated with increased levels of HDL cholesterol and lower blood pressure.

Pomegranates

Pomegranates contain of polyphenols and tannins that can help to reduce the buildup of plaque in arteries and lower blood pressure. Research has shown that pomegranate juice has the highest antioxidant capacity when compared to other antioxidant-rich beverages including blueberry juice and cranberry juice.

Popcorn

Popcorn is a whole grain and contains polyphenols and antioxidants linked to improved heart health.

Red Wine

Studies have sown that drinking red wine in moderation can protect the heart by raising HDL cholesterol, decreasing inflammation and help prevent blood clots that can cause heart attack and stroke.

Lime juice, chili powder and pepitas (hulled pumpkin seeds) give this salmon dish a Mexican touch. Best served with wild rice and steamed vegetables. Some people like to add more cilantro and chili powder for a more authentic flavor. Salmon delivers more omega-3 fatty acids to help keep arteries clear and hearts strong than any other popular fish. Omega-3 fatty acids can strengthen the immune system, eyesight and overall health.

Ingredients -
One pound salmon fillet, skinless, in 4 portions
2 tablespoons unsalted pepitas
1 tablespoon butter
1/2 teaspoon grated lime zest
2 tablespoons lime juice
1/4 teaspoon chili powder
1/2 teaspoon salt
1/4 teaspoon ground pepper

Cooking –
Step 1 –
Toast pepitas in a dry skillet and cook 2 to 4 minutes over low heat until browned. Place them in a bowl with butter, lime zest, lime juice and chili powder.
Step 2 –
Coat skillet with cooking spray and add salmon with salt and pepper. Cook until browned, 2 to 4 minutes per side. Move the salmon to a plate. Add butter-lime mix to the hot pan and stir until butter is melted. Serve hot topped with sauce.

Nutrition per Serving –
259 calories
17 g fat
74 mg cholesterol
2 g carbohydrates
24 g protein
0 g fiber
360 mg sodium
458 mg potassium

Sweet Potato Bisque is a vegetarian soup is inspired by the traditional flavors of African peanut soup. You can leave them out, but hot green chilies will add some zip to this recipe. Use cautiously as they can be very spicy. If you don’t have tomato juice, you can use a mixture of tomato paste and water instead.

Ingredients -
2 large sweet potatoes
1/2 cup peanut butter
15-ounce can of vegetable broth
1 tablespoon canola oil
1 small yellow onion
1 clove garlic
3 cups low-salt tomato juice
4-ounce can of diced green chiles
2 teaspoons fresh ginger
1 teaspoon allspice
1/8 teaspoon pepper
Chopped cilantro garnish

Cooking -

Step 1 –
Microwave sweet potatoes 7 to 10 minutes. Set aside to cool.
Step 2 –
Heat oil in saucepan, add onion and cook 2 to 4 minutes. Add garlic and cook one minute and then stir in the juice, green chilies, ginger and allspice. Cook at a gentle boil for 10 minutes.
Step 3 –
Peel sweet potatoes, chop and add half to the pan. Put other half in blender with broth and peanut butter. Puree, add to pot and stir well. Serve when hot. Season with pepper to taste. Garnish with cilantro.

Nutrition per Serving -
299 calories
17 g fat
0 mg cholesterol
32 g carbohydrates
10 g protein
6 g fiber
477 mg sodium
1015 mg potassium

Adding lemon, capers and parsley creates a sauce that can also be good with chicken breasts, fish fillets or veal cutlets. Turkey is a versatile protein. Just 3-ounces of boneless, skinless turkey breast contain 26 grams of protein, 1 gram of fat and no saturated fat. This recipe is great for people who are looking for a balanced nutritious diet while cutting fat intake.

Ingredients –
8 ounces turkey cutlets
1 tablespoon capers
1 cup low-salt chicken broth
2 tablespoons flour
1/4 teaspoon ground pepper
2 teaspoons olive oil
1 onion
1/2 teaspoon thyme
1 tablespoon water
1 tablespoon lemon juice
1 tablespoon chopped parsley

Cooking -
Step 1 –
Combine flour and pepper and rub turkey in mixture. Set 2 teaspoons of the flour mixture aside.
Step 2 –
Heat oil in skillet and add turkey. Cook 2 to 3 minutes per side until browned. Remove from heat and transfer to a plate.
Step 3 –
Add onion, thyme and water and cook about 3 minutes until onions are soft. Sprinkle with left over flour mixture, add broth and simmer for 3 minutes. Add capers, lemon juice and parsley to the sauce. Return the turkey to the pan and cook about 1 minute until heated all the way through.

Nutrition per Serving –
220 calories
6 g fat
48 mg cholesterol
11 g carbohydrates
31 g protein
1 g fiber
300 mg sodium
81 mg potassium

This dish is simple yet fancy enough to serve with company. The fact that it is quick is a bonus. Serve it with a side dish like steamed carrots tossed or green beans.

Ingredients –
One and 1/4 pounds pan fish suitable for baking, skin removed, cut into 4 pieces
One cup cooked shredded potatoes
One 1 tablespoon prepared horseradish
One shallot, finely chopped
One tablespoon prepared horseradish
One teaspoon Dijon mustard
1/2 teaspoon garlic salt
1/4 teaspoon freshly ground pepper
4 teaspoons reduced-fat mayonnaise
1 tablespoon canola oil
1 lemon, quartered

Cooking -

Step 1 –
Combine potatoes, shallot, horseradish, mustard, garlic salt and pepper in a bowl and spread fish with a teaspoon of mayonnaise and top with the potato mixture.
Step 2 –
Heat oil in skillet and place fish potato-side down. Cook 4 to 5 minutes until crispy and brown. Turn fish, reduce heat and cook 5 minutes or until fish flakes easily.

Nutrition per Serving –
200 calories
6 g fat
101 mg cholesterol
9 g carbohydrates
27 g protein
1 g fiber
310 mg sodium
625 mg potassium

This recipe uses vegetables as an unconventional pizza topping to add a peppery flavor and is a healthy option for unhealthy pizzas with a lot of cheese, white crust and very little in the way of good vegetables. This recipe uses a limited amount of cheese, no meat and vegetables for a healthy difference you can taste. The vegetables and crust add vitamins, minerals and fiber.

Ingredients -
One pound pizza dough
Two cups chopped broccoli
1/4 cup water
Five ounces arugula
1/8 teaspoon salt
1/8 teaspoon pepper
1/2 cup pesto
One cup shredded part-skim mozzarella

Cooking -
Step 1 –
Preheat oven to 450°F. Coat baking sheet with cooking spray.
Step 2 –
Roll and place dough on baking sheet. Bake 10 minutes or until crisp on bottom.
Step 3 –
Cook broccoli for 3 minutes. Stir in arugula and cook 2 more minutes more. Season with salt and pepper.
Step 4 –
Spread pesto over crust, top with broccoli mixture and sprinkle with cheese. Bake 10 minutes or until crispy and cheese is melted.

Nutrition per Serving –
323 calories
13 g fat
19 mg cholesterol
33 g carbohydrates
15 g protein
3 g fiber
511 mg sodium
241 mg potassium

St. Patrick’s Day appetizers for those with a true Irish heritage as well as those who are just Irish for the day.

Start with delicious Irish Brown Bread.

You will need:

- 1½ cups all-purpose flour
- 1¼ cups whole-wheat flour
- ¾ cup quick oats
- ½ cup wheat germ
- 2 tsp baking soda
- 1 tsp salt
- 1¾ cups buttermilk
- 2 Tbsp honey

Directions:

1. Preheat oven to 425°F and coat a large baking sheet with cooking spray.
2. Mix flours, oats, wheat germ, baking soda and salt in a large bowl.
3. Whisk buttermilk with honey in a smaller bowl. Add to flour mixture; stir until soft dough forms.
4. Turn dough out onto floured surface and divide into halves. Shape each half into a round loaf.
5. Place both loaves on baking sheet, 3 inches apart; bake 10 minutes.
6. Reduce temperature to 400°F. Continue baking 10 more minutes or until bread sounds hollow when tapped. 7. Remove from oven and allow to cool 15 minutes. Serve alone, with butter, or other spread

Try Hot Pastrami Spread

You will need:

- 2 packages (8 ounces each) cream cheese, softened
- 1/2 cup sour cream
- 2 packages (2-1/2 ounces each) thinly sliced pastrami, chopped
- 1/2 cup finely chopped green pepper
- 1/3 cup chopped pecans or walnuts, optional

Directions

1. Preheat oven to 350° F. Grease a 1-qt baking dish.
2. Beat cream cheese with sour cream until smooth. Fold in pastrami and green pepper.
3. Transfer to the prepared baking dish. Sprinkle with pecans or walnuts if desired.
4. Bake, uncovered, for 25-30 minutes or until edges begin to bubble.
5. Serve with Irish brown bread or bread of choice.

Serve the above described bread and spread along with Easy Irish Colcannon

You will need:

- 2 pounds potatoes, peeled and cubed
- 1 head cabbage, chopped
- 1 bunch green onions, chopped
- 1/4 cup butter, softened
- 1/2 cup half-and-half cream
- salt and black pepper to taste

Directions

1. Place the potatoes, cabbage, and green onions into a large sauce pan, fill with water, and bring to a boil.
2. Reduce heat, cover, and simmer until the potatoes are tender, approximately 20 minutes.
3. Drain the vegetables and place into a large bowl.
4. Mash the potatoes and vegetables with butter until the mixture is chunky, add half-and-half as you mash.
5. Season with salt and pepper and serve.

Cappuccino Smoothie

Ingredients:
1 cup low fat milk
1 teaspoon instant espresso coffee powder
2 tablespoons chocolate syrup
2 ice cubes
1 teaspoon granulated sugar
cinnamon stick

Directions:
In blender, add milk, espresso coffee powder, chocolate syrup, ice cubes and sugar; blend until frothy. Pour into glass and add cinnamon stick.

Orange Star Fruit Smoothie

Ingredients:
1 star fruit, chopped (trim off brown edges and remove seeds)
1 orange, peeled and sectioned
1/2 cup vanilla ice cream
1/4 cup orange juice

Directions:
In blender, puree star fruit and orange sections. Add ice cream and orange juice and blend on lowest speed just until well combined.

Strawberry Energy Smoothie

Ingredients:
1 single-serve citrus flavored energy drink
2 cups frozen strawberries
2 ice cubes

Directions:
In blender add energy drink, frozen strawberries and ice cubes. Blend until smooth and frothy.

Orange Strawberry Coconut Smoothie

Ingredients:
1 orange, peeled and sectioned
2 cups fresh strawberries
1/2 cup coconut milk
4 ice cubes

Directions:
Place all ingredients into blender; blend until smooth.

Banana Peanut Butter Smoothie

Ingredients:
1 small banana
1/8 cup peanut butter
1/2 cup low-fat milk
2 tablespoons honey

Directions:
In a blender, combine banana, peanut butter and milk; blend until smooth.

Raspberry Jello Smoothie

Ingredients:
small package red raspberry jello
1/2 cup milk
1 cup vanilla yogurt
1/2 cup fresh or frozen red raspberries
4 ice cubes

Directions:
Place all ingredients except for the jello into a blender; blend until smooth. Add jello and pulsate for 30 seconds.

Tropical Smoothie

Ingredients:
1 orange, peeled and sectioned
1/8 cup lemon juice
1/4 cup crushed pineapple with juice
1/4 cup milk
1 cup plain yogurt

Directions:
Place all ingredients into blender and blend until smooth.

Carrot Apple Juice Smoothie

Ingredients:
3 medium carrots, thoroughly cooked and cooled
1 1/2 cups apple juice
1 teaspoon honey
dash salt

Directions:
Add carrots, apple juice, honey and dash of salt to blender and blend until mixture is very smooth.

Chocolate Mint Smoothie

Ingredients:
2 cups milk, divided
1/4 cup instant cocoa powder mix
1/8 teaspoon peppermint extract
1 pint french vanilla ice cream

Directions:
Heat 1/2 cup milk until warm. Place warm milk and cocoa powder mix in blender; pulsate until smooth. Add remaining 1 1/2 cups milk, peppermint extract and ice cream to blender and process until smooth.