April

Nutrition Spotlight


Strawberries

Is there anyone who doesn’t like Strawberries? Whether you eat them right off the vine in your own garden, or thawed from your freezer as a fruit for dinner, or in a recipe for a summertime dessert – strawberries are a really tasty fruit. They are a good source of fiber, Vitamin C and folate. Look for North Carolina strawberries in April, May and June. Berries from Florida and California may not be quite as good, but are available most of the year. Choose berries that are bright red color, firm and shiny. Wash just before using.

Amazing Fruit Salad

Ingredients

2 cups Lettuce leaves such as romaine, red leaf, or butter lettuce, washed and torn
1 cup Canned pinapple chunks drained, save 3 tablespoons of juice for the yogurt mixture
1 cup Strawberries sliced
3 Kiwifruit peeled and sliced
½ cup Fruit-flavored yogurt
3 tablespoons Pineapple juice
2 teaspoons Lemon juice

DIRECTIONS

(1) Place torn lettuce leaves into a large salad bowl .
(2) Add pineapple chunks, strawberries, and kiwifruit .
(3) In a small bowl, stir together yogurt, pineapple juice, and lemon juice .
(4) Drizzle yogurt mixture over salad . Serve .

NURITION FACTS:

Serving size: 1¼ cups
Total calories: 169 Total fat: 1.1 g Saturated fat: 0.3 g Carbohydrates: 40 g Protein: 3.5 g Fiber: 5.6 g Sodium: 27 mg

Recipe from https://eatfresh.org/recipe/side-dish/amazing-fruit-salad

 

March

Nutrition Spotlight


SPINACH

Popeye shouldn’t be the only one to benefit from spinach! Spinach packs a powerful punch, high in: vitamin A, vitamin K, vitamin C, folic acid, iron, calcium, and fiber. Try this recipe for a family friendly way to bring spinach to the table.

Cheesy Spinach Bake

Ingredients
1 10-ounce box frozen chopped spinach, thawed
2 large eggs
½ cup 1% low-fat milk
1 tablespoon extra virgin olive oil or melted butter
½ cup seasoned dried bread crumbs
½ teaspoon baking powder
1 cup shredded reduced-fat Cheddar cheese
¼ cup grated Parmesan cheese
Kosher salt

DIRECTIONS

(1) Preheat the oven to 350°F. Lightly oil or coat an 8 x 8-inch baking pan or dish with nonstick cooking spray and set aside.
(2) Drain the spinach in a colander. Press with the back of a large spoon to remove excess moisture. Set aside.
(3) Whisk together the eggs, milk, and olive oil in a large bowl. Whisk in the bread crumbs and baking powder. Stir in the spinach, Cheddar cheese, and Parmesan cheese until well combined.
(4) Spread the mixture evenly in the prepared pan. Bake until the mixture is set and the top is golden brown, 25 to 30 minutes. Slice into 2 x 4-inch rectangles and serve. Sprinkle the tops with a few pinches of salt to taste.

Recipe from https://www.cookstr.com/Casserole-Recipes/Cheesy-Spinach-Bake

 

February

Nutrition Spotlight


BANANAS

Bananas are the Powerhouse of Nutrients. A banana is loaded with essential vitamins and minerals such as calcium, manganese, iron, folate, niacin, riboflavin, and B6. These all contribute to the proper functioning of the body and keeping you healthy. They contain lots of fiber, make a great snack, and are quick to grab for breakfast when heading out the door on a busy morning. Try out the recipe below for a sweet way to include bananas in your diet.

 

Ingredients
1-1/2 cups all-purpose flour
1 cup sugar
1 teaspoon salt
1/2 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
3/4 cup butter, softened
1 egg
1 cup mashed ripe bananas (about 2)
1-3/4 cups quick-cooking oats
1 cup (6 ounces) semisweet chocolate chips
1/2 cup chopped walnuts

DIRECTIONS

(1) In a bowl, combine the first six ingredients; beat in butter until mixture resembles coarse crumbs. Add egg, bananas and oats; mix well. Stir in chips and nuts.

(2) Drop by tablespoonfuls onto greased baking sheets. Bake at 375° for 13-15 minutes or until golden brown. Cool on wire racks.

Nutrition Facts

2 each: 195 calories, 10g fat (5g saturated fat), 24mg cholesterol, 186mg sodium, 25g carbohydrate (14g sugars, 2g fiber), 3g protein.

Originally published as Banana Oatmeal Cookies in Taste of Home April/May 1996 – https://www.tasteofhome.com/recipes/banana-oatmeal-cookies/

 

January

Nutrition Spotlight


GREENS

Start the year with a new way to eat a sandwich. Skip the bread . . . opt for greens.
Collard greens—which are nutrient rich—have large, sturdy leaves that can hold your favorite sandwich ingredients. Also try wraps with other greens (mustard or Swiss chard), or use soft lettuce leaves that don’t need blanching.

Collard Wraps

Steps to prep collard leaves for a wrap:
(1) Wash: soak leaves in clean pan of cool water; lift leaves out and dispose of dirty water; repeat in clean water until all grit is removed.
(2) Shave stems: lay leaves face down on cutting board; with paring knife, shave the thick middle stem just enough to make it flat.
(3) Blanch: bring a large pot of salted water to boil; put collard greens in pot for 30 seconds; remove them from the hot water and place in bowl of ice water until cooled. Remove from water and dry before making wraps. At this point you may refrigerate the leaves, and make wraps as needed. (To skip this step, try rinsing the leaves in hot water to soften).

Making a wrap:
Lay collard leaves on flat service; layer filling ingredients several inches from one end. Fold the end over the filling and tuck in the sides as you roll it up. Cut in half, if desired.
Note: Include a smear of something creamy or mashed (hummus, avocado, beans), or made with mayo or salad dressing, to hold the filling together.

Filling ideas for a green wrap:
• Chicken salad with halved grapes and walnuts
• Mashed avocado, crispy bacon, shredded cheese, diced tomato
• Tuna salad, pickle relish, chopped hard-cooked egg
• Black-eyed peas (slightly mashed), rice, diced ham, cranberry sauce
• Hummus or guacamole with roasted veggies (broccoli, cauliflower, mushrooms)
• Soft cream cheese, slivered almonds, smoked turkey, thin apple slices
• Guacamole, shredded chicken, olives, pepper cheese
• Hummus with shredded or julienned raw veggies (carrot, cabbage, jicama, zucchini, pepper)