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 » Soups » Recipe Details
  
Curry Apple Lentil Soup Mix

Ingredients

2 (2 cup) jars with tight-fitting lids or bags

½ pound red lentils (1 cup)

½ teaspoon salt

3 tablespoons minced dried onion

1 tablespoons curry powder

½ teaspoons garlic powder

½ pound green lentils (1 cup)

1 cup dried apple rings, cut into 1/2-inch pieces

1 tablespoons dried parsley leaves


Directions

1.     In bottom of each glass jar (or bag):

2.     Place ½ cup red lentils; top with ¼ teaspoon salt, 1 ½ tablespoons dried onion, ½ tablespoon curry powder, ¼ teaspoon garlic powder, ½ cup green lentils, ½ cup apple pieces, and ½ tablespoon parsley; in that order.

3.     Seal jars and store at room temperature up to 1 month, or store in the refrigerator until ready to eat!


Prepare labels with cooking instructions and attach to jars. Add these cooking directions to each label before giving as a gift: “Place lentil soup mix in 3-quart saucepan with 3-4 cups water or broth. Heat to boiling on high. Reduce heat to low; cover and simmer 20 to 30 minutes, stirring occasionally. Makes 4 cups soup.”

Makes 2 (1 quart)  jars, each jar serves 4

Nutritional information per serving; 1 cup soup, cooked

Calories: 214; Fat: 1g; Saturated fat: 0g; Trans fat: 0g; Cholesterol: 0mg; Sodium: 161mg; Carbohydrates: 40g; Fiber: 12g; Sugar: 8g; Protein: 13g; Vitamin A: 2%; Vitamin C: 9%; Calcium: 5%; Iron: 26%