June

Nutrition Spotlight

SUMMER SQUASH

Good source of Vitamin C. Contains an antioxidant that is good for your skin and could decrease your chance of heart disease and cancer. It is also a good source of Vitamin A, when cooked. Vitamin A helps maintain normal vision and helps regulate the immune system.

For best flavor, choose small squash with blemish-free skin. They keep well when refrigerated. Use them within a week to 10 days.
Squash blossoms are also edible they can be eaten raw as a garnish, in salads, battered and fried, or stuffed and baked.
Summer squash can be prepared in many different ways. It can be grilled, roasted, sautéed or even made into a delicious and healthy fritter.

Ingredients

1 lb. yellow squash, unpeeled
1/2 medium onion (4 oz)
1 large egg
1 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 teaspoon garlic powder
2 tablespoons unsalted butter for frying

DIRECTIONS

(1) Shred squash in food processor using the shredding attachment. Place on clean towels and allow to drain for 10 minutes.
(2) Finely chop the onion. Place in a colander to drain for 10 minutes.
(3) Heat a large nonstick skillet over medium heat, about 5 minutes.
(4) In a medium bowl, whisk the egg with the salt, black pepper and garlic powder. Add the grated squash and the onion and mix to blend.
(5) Brush the skillet with half of the butter. Measuring 1/4 cup per fritter, spoon the mixture onto the skillet. Fry without moving, 4-5 minutes, until you can see that the bottoms are browned.
(6) Carefully flip to the other side and fry 4-5 more minutes, until browned on both sides. Brush the skillet with more butter and repeat with the remaining squash mixture.

Recipe from https://healthyrecipesblogs.com/yellow-squash-fritters/

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)