Spring Season

The days are longer and the sun is shining! It is time to transition out of heaving winter eating and into light spring eating. New fresh fruits and vegetables are in season in June that have many benefits for your health and overall mood. 

 Benefits of Eating Seasonal Foods: 
Cheaper Cost
Fresh Taste
Peak quality means more nutrients!

Vegetables, Fruit, and Herbs in Season During June:   
Apricots
Basil
Beets
Blueberries
Cherries
Corn
Green beans
Kiwi
Peaches
Nectarines
Strawberries
Tomatoes
Watermelon
Yellow squash

EAT UP! 

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Recipe of the Month - August


No- Bake Healthy Cookies
Yield: 12 cookies 

Ingredients: 
- 3/4 cup creamy peanut butter 
- 1/4 cup honey or agave 
- 1 tsp. vanilla extract 
- 1/4 tsp. salt 
- 2/3 cup Kellogg's Rice Krispies Cereal 
- 1/4 cup flaxseed
- 2/3 cup old- fashioned oats, uncooked 

Directions: 
1. In a medium-sized bowl, combine peanut butter, honey, vanilla, and salt. Microwave for 20 -30 seconds and stir until combined. 
2. In the same bowl, add in the Rice Krispies Cereal, flaxseed, and oats. Stir together until completely combined. 
3. Add in any optional add-ins if desired (raisins, dark chocolate chips, coconut flakes)
4. Form balls with the mixture then flatten the balls in your hand to create a cookie shape. 

**Store cookies in airtight container for 4 - 5 days in the refrigerator or freeze for up to 3 months. 

Nutrition Facts for one cookie: Calories: 154; Total Fat: 10g; Saturated Fat: 2g; Trans Fat: 0g; Cholesterol: 0mg; Sodium: 77mg; Carbohydrates: 13g; Fiber: 2g; Sugar: 7g; Protein: 7g; Vitamin A: 0%; Vitamin C: 1%; Calcium: 2%, Iron: 6%

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%