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 » 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%