National Gardening Month

April is National Gardening Month! Utilizing a variety of herbs, fruits and vegetables in your diet provides a wide span of flavors and health benefits. Herbs contain phytochemicals that can help lower blood pressure, increase antioxidants and aid in weight loss. 

 PHYTOCHEMICAL:  Carnosic Acid 
Benefit: Antioxidant, aids in managing weight loss
Food Source: Rosemary and sage 

PHYTOCHEMICAL: Apigenins 
Benefit: Antioxidant, reduces the risk of cancer, may help lower blood pressure 
Food Source: Parsley, oregano, thyme, basil 

  PHYTOCHEMICAL:  Sulfides 
Benefit: Reduces risk of cancer, inhibits the growth of disease-causing bacteria, promotes immune function 
Food Source: Onions, garlic, chives and scallions 

PHYTOCHEMICAL: Gingerol
Benefit: Aids in decreasing nausea and vomiting 
Food Source: Ginger 

Cooks Corner

Top 10 Cooking Myths

Click here to learn more.

 

 
 


Recipe of the Month - April


Double Berry Nut Spinach Salad

Yield: 2 Servings ($2.79 per serving) 

Ingredients:

     cups strawberries (hulled and quartered)   
1      cup blueberries  
1      cup spinach     
1/2   cup roasted almonds (roughly chopped)
Dressing:
1     whole lemon (juiced and zested)       
2 Tb. olive oil 
Tb. honey 


Directions to Jar Your Salad: 

1. Mix all ingredients of dressing together in medium-size bowl. 
2. Add dressing to bottom of jar.  
3. Add blueberries and strawberries on top of dressing.  
4. Add roasted almonds on top of fruit.  
5. Top with spinach. Seal jar and store in refrigerator until ready to serve. ENJOY! 

Nutrition Facts - 53 g (1/4 cup): Calories: 239, Total Fat: 18g,Cholesterol: 0mg, Sodium: 50mg, Total Carbohydrate: 17g, Dietary Fiber: 6g, Protein: 8g, Vitamin A: 120%, Vitamin C: 91%, Calcium: 14%, Iron: 17%. 


                                     
           Strawberry Spinach Salad
Yield: 4 Servings 

Ingredients:

1       bunch spinach (~ 4 cups)  
1       cup sliced strawberries  
1/4    cup chopped pecans     
1/4 cup goat cheese 
1 Tb. olive oil 
1 Tb. apple cider vinegar       
1/2 Tb. honey      

Directions

1. Mix everything except the olive oil, apple cider vinegar and honey in a mid-size bowl. 
2. In a separate bowl, mix the olive oil, apple cider vinegar, and honey to make the dressing. 
3. Add dressing to salad and toss. 
4. Serve and ENJOY! 

Nutrition Facts : Calories: 185, Total Fat: 14g, Sodium: 129mg, Total Carbohydrate: 11g.




Recipe Archive
Main » Tofu and Cheese » Recipe Details
  
Tofu Caesar Salad

Tofu Caesar Dressing

½ cup Parmesan cheese, cubed

2 cloves garlic

2 tablespoons Dijon mustard

3 teaspoons fresh lemon juice

2 teaspoons Worcestershire sauce

¼ teaspoon ground black pepper

1 cup soft tofu

2 tablespoons water

 

Caesar Salad

8 cups romaine lettuce, chopped

½ cup croutons

½ cup Parmesan cheese, grated

Ground black pepper, to taste

12 ounces cooked chicken breast slices or firm tofu cubes, optional


Directions

  1. Blend cheese cubes in a food processor or blender until shredded.
  2. Add garlic, mustard, lemon juice, Worcestershire sauce, pepper, tofu, and water to blender and process until smooth. Adjust seasonings to taste. Add additional water to reach salad dressing consistency, if necessary.
  3. Pour dressing over Caesar salad, toss well, and season with additional black pepper.


Serves 4

Nutritional information per serving; 2 cups salad plus 2 tablespoons dressing

Calories: 110; Fat: 5g; Saturated fat: 3g; Trans fat: 0g; Cholesterol: 10mg; Sodium: 345mg; Carbohydrates: 8g; Fiber: 3g; Sugar: 2g; Protein: 8g; Vitamin A: 165%; Vitamin C: 42%; Calcium: 22%; Iron: 9%