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
  
Black Bean Salsa Frittata

Ingredients

Salsa

1 (14 ounce) can black beans, drained and rinsed

¼ cup red onion, chopped and soaked in water-vinegar mixture

1 jalapeno pepper, seeded and chopped

1 teaspoon cilantro, chopped

1 teaspoon chili powder

1 teaspoon cumin, toasted and ground

1 lime, juiced

Salt and pepper, to taste

6 eggs

Cooking spray

Garnish

1 roma tomato, seeded and chopped

¼ cup cotija cheese, grated

1 avocado, diced

Cilantro, chopped

Directions

1.     Combine salsa ingredients in a medium bowl. Set aside.

2.     Whisk together the eggs in a large bowl. Add the salsa to the eggs and stir to combine.

3.     To prepare frittata, heat a nonstick skillet over medium heat and spray with cooking spray.

4.     Pour the egg and salsa mixture into the nonstick skillet.

5.     Cook until eggs are slightly firm.

6.     Sprinkle the top with tomatoes, Cotija cheese, avocado and cilantro.

7.     Cut into wedges and serve.

Serves 4

Health Benefits

One large egg is only 70 calories, only 5 grams of fat and contains 13 essential nutrients including vitamin D, lutein, folate, iron, and zinc.

Beans contain fiber, protein and iron. Consuming foods rich in fiber reduces the risk of coronary heart disease and may reduce constipation.

Nutrition information per serving: ¼ recipe

Calories: 335; Total fat: 16g; Saturated fat: 5g; Trans fat: 0g; Cholesterol: 326mg; Sodium: 454mg; Carbohydrates: 31g; Dietary Fiber: 12g; Sugars: 3g; Protein: 21g; Vitamin A: 20%; Vitamin C: 22%; Calcium: 13%; Iron: 24%