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 » 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%