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 - June


Sautéed Eggplant with Melted Cheese and Tomato 

Yield: 4 Servings  

Ingredients:

     medium eggplant, cut into 1/2-inch thick slices   
6      T. low-sodium broth (chicken or vegetable), divided   
1      tomato, thinly sliced cup fresh mint           
4      ounces part-skim mozzarella cheese, thinly sliced  


Basil Sauce: 
4 tablespoons extra-virgin olive oil 
1 cloves garlic, minced 
1/4 cup fresh basil, minced 

Directions: 

  1. To prepare sauce: Combine olive oil, garlic, and basil in a small mixing bowl, mix well. Set aside. 
  2. To prepare eggplant: in a large skillet, heat 1/4 cup broth over medium heat. When broth begins to steam, add eggplant slices, cover pan with a lid, and sauté 5 minutes. 
  3. Flip eggplant slices and add 1/4 cup broth, if needed. Top each slice of eggplant with a thin slice of tomato and slice of mozzarella cheese. Cover and sauté 2 more minutes. 
  4. Remove eggplant from pan and arrange on serving plates. Top each slice with 1 teaspoon basil sauce and serve immediately. ENJOY! 

Nutrition Facts - Serving Size 1/4 of recipe; 3 slices of eggplant with sauce: Calories: 232, Total Fat: 18g,Saturated Fat: 5g, Cholesterol: 18mg, Sodium: 115mg, Total Carbohydrate: 10g, Dietary Fiber: 5g, Protein: 9g, Vitamin A: 12%, Vitamin C: 13%, Calcium: 24%, Iron: 4%. 


                                     
         



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%