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 » Vegetarian Entrées  » 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%