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

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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 » Fish and Meat Alternatives » 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%