Happy October!

October is Vegetarian Awareness Month! 

Here are 5 quick tips on how to get your kids to eat more vegetables! 

1. Let your kids help out in the kitchen
Take them to a farmers market or grocery store and have them pick out a veggie. Let them wash, peel, and slice it. 

2. Make vegetables look more fun! 
Making faces with cut up veggies can help get them from plate to mouth. Making food mini sized can make it more friendly. Simply calling broccoli "trees" may make it seem less intimidating.

3. Keep offering veggies 
Research shows that children who have rejected food must be exposed to it at least 8 - 10 more times before they will accept it! 

4. Have healthy snacks ready to grab and go 
Try making veggie snack packs with a side of ranch or peanut butter for dipping. Fun, tasty, and healthy! 

5. Don't battle over veggies 
Many parents think that forcing children to eat a food they don't like will change their behavior. Negative food experiences actually increase picky eating tendencies! 
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Recipe of the Month - October
          

Black Bean Burgers with Creamy Avocado Sauce

Yield: 4 Burger Patties 

Ingredients: 
 1 can of black beans (15 oz.)
- 1/2 cup corn
- 1/4 cup red onion
- 1 egg, beaten
- 3/4 cup panko (bread crumbs)
- 1 garlic clove, minced
- 1/2 tsp. salt
- 1/4 tsp. pepper 

Directions: 
1. In a large mixing bowl, mash the beans with a potato masher or a fork.
2. Mix in the corn, onion, garlic, salt, pepper, and egg.
3. Add the panko and mix.
4. Form into 4 patties and put in the fridge to chill, 15 - 20 minutes.
5. In a skillet, add oil and patties and cook for 10 minutes (5 minutes on each side).
6. Put the patties on a bun with your favorite toppings and enjoy! 

Creamy Avocado Sauce: Blend together 1 ripe avocado, 1/2 cup nonfat plain Greek yogurt, the juice of one lime, 1/4 of a chopped jalapeño, and add a pinch of salt and pepper. After blended and creamy, add 2 tbs. on top of the black bean burger. 

Nutrition Facts for one serving (1 Black Bean Patty): Calories: 119; Total Fat: 1.9g; Saturated Fat: 0.5g; Trans Fat: 0g; Cholesterol: 10mg; Sodium: 120mg; Carbohydrates: 21.4g; Fiber: 4.5g; Sugar: 1g; Protein: 7g

Recipe Archive
Main » Dinner Entrées  » Recipe Details
  
Tasty Tuna Burger

Ingredients

½ cup Homemade Mayonnaise, divided (see recipe)

1 egg white

2 4-ounce cans tuna (or salmon) in water, drained and flaked

¼ cup dry whole wheat breadcrumbs

½ cup green onions, chopped

Optional spices: ½ teaspoon curry powder, chili powder, or cumin powder

Cooking spray

4 whole wheat buns, split

4 leaves lettuce

1 tomato, cut into thin slices

½ onion, cut into thin slices


Directions

  1. In a mixing bowl, combine ¼ cup mayonnaise, egg white, tuna, breadcrumbs, green onions, and other optional spices. Mix well. Divide mixture into 4 equal portions, shaping each portion into ¼-inch-thick patties.
  2. Coat a large skillet with cooking spray to reduce sticking. Heat skillet to medium-high heat, add patties, cover, and cook 3 minutes on both sides until golden brown.
  3. Spread 1 tablespoon mayonnaise on each bun. Assemble burgers using lettuce, tomato, and onion.


Makes 4 servings

Nutritional information per serving; 1 patty with bun

Calories: 413; Fat: 16g; Saturated fat: 3g; Trans fat: 0g; Cholesterol: 57mg; Sodium: 772mg; Carbohydrates: 35g; Fiber: 8g; Sugar: 5g; Protein: 35g; Vitamin A: 60%; Vitamin C: 26%; Calcium: 10%; Iron: 18%