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 » 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%