It's National Nutrition Month!

Can't find fresh? Go Frozen! 

Nutritionally speaking, frozen fruits and vegetables are often superior to the “fresh” 
ones you find at the supermarket. 

Frozen fruits are picked fresh at their peak ripeness and are frozen 
immediately which seals in nutrients. 

  

On average, food travels 1,500 miles from farm to grocery.

At that time food can lose up to 45 percent of its nutritional value.

If possible find fruits that are in season, if not frozen fruits are good too!


Cooks Corner

Top 10 Cooking Myths

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Recipe of the Month

Overnight Oats
yields: 2 servings

 


Ingredients: 

¼ cup old fashioned rolled oats, uncooked

1/4-cup nonfat milk
¼ cup Greek yogurt
1 teaspoon Chia seeds
1 ½ teaspoon honey,
¼ cup diced mango
½ tablespoon sliced almonds
¼ cup strawberries, chopped (optional)



Directions:

In a half-pint Mason jar add oats, milk, yogurt, chia seeds, honey and sliced almonds.


Place lid on the jar and shake until evenly combined.
Add the mangoes and stir to mix throughout.
Place the lid back on and refrigerate overnight or up to 2 days.
Top with strawberries (optional)
Eat chilled and enjoy!

Nutrient Analysis: (1 serving)



Calories: 300; Fat: 71g; Trans Fat: 0g; Cholesterol: 2mg; Sodium: 58mg; Carbohydrate: 40g; Fiber: 6g; Sugar: 21g; Protein: 15g; Vitamin A: 7%; Vitamin C: 16%; Calcium: 23%; Iron: 11%

 


Recipe Archive
Main » Vegetarian Entrées  » 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%