Happy October!

October is Vegetarian Awareness Month! 

Here are 5 quick tips on how to get your kids to eat more vegetables! 

1. Let your kids help out in the kitchen
Take them to a farmers market or grocery store and have them pick out a veggie. Let them wash, peel, and slice it. 

2. Make vegetables look more fun! 
Making faces with cut up veggies can help get them from plate to mouth. Making food mini sized can make it more friendly. Simply calling broccoli "trees" may make it seem less intimidating.

3. Keep offering veggies 
Research shows that children who have rejected food must be exposed to it at least 8 - 10 more times before they will accept it! 

4. Have healthy snacks ready to grab and go 
Try making veggie snack packs with a side of ranch or peanut butter for dipping. Fun, tasty, and healthy! 

5. Don't battle over veggies 
Many parents think that forcing children to eat a food they don't like will change their behavior. Negative food experiences actually increase picky eating tendencies! 
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Recipe of the Month - October
          

Black Bean Burgers with Creamy Avocado Sauce

Yield: 4 Burger Patties 

Ingredients: 
 1 can of black beans (15 oz.)
- 1/2 cup corn
- 1/4 cup red onion
- 1 egg, beaten
- 3/4 cup panko (bread crumbs)
- 1 garlic clove, minced
- 1/2 tsp. salt
- 1/4 tsp. pepper 

Directions: 
1. In a large mixing bowl, mash the beans with a potato masher or a fork.
2. Mix in the corn, onion, garlic, salt, pepper, and egg.
3. Add the panko and mix.
4. Form into 4 patties and put in the fridge to chill, 15 - 20 minutes.
5. In a skillet, add oil and patties and cook for 10 minutes (5 minutes on each side).
6. Put the patties on a bun with your favorite toppings and enjoy! 

Creamy Avocado Sauce: Blend together 1 ripe avocado, 1/2 cup nonfat plain Greek yogurt, the juice of one lime, 1/4 of a chopped jalapeño, and add a pinch of salt and pepper. After blended and creamy, add 2 tbs. on top of the black bean burger. 

Nutrition Facts for one serving (1 Black Bean Patty): Calories: 119; Total Fat: 1.9g; Saturated Fat: 0.5g; Trans Fat: 0g; Cholesterol: 10mg; Sodium: 120mg; Carbohydrates: 21.4g; Fiber: 4.5g; Sugar: 1g; Protein: 7g

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%