by Guest | Apr 17, 2020 | Recipes
Source: California Department of Health Services, Healthy Latino Recipes: Made with Love, California Latino 5-a-Day Campaign
Ingredients
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2 cup corn (frozen and thawed)
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1 can diced tomatoes with green chilies (10 ounce)
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1/2 tablespoon vegetable oil
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1 tablespoon lime juice
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1/3 cup green onion (sliced)
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2 tablespoon cilantro (fresh chopped)
Directions
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Combine all ingredients in a medium bowl.
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Mix well.
Notes:
Cilantro, lime juice, and green onions add a delightful taste to this corn side dish.
This recipe and many more can be found at choosemyplate.gov.
by Guest | Apr 10, 2020 | Eat Well, Recipes
By Laura Swanson
Every vegetable has its season, and for me, a favorite is “asparagus season” – when the first early Spring crops arrive and the price per pound drops. There are so many ways to prepare asparagus – classic steamed; drizzled with olive oil and balsamic vinegar, roasted with garlic of course; and pickled. Yes, pickled asparagus spears – oh, yum!
One of our family traditions is to prepare “Spring Asparagus Soup” for St. Patrick’s Day. It’s perfect for our Irish heritage (my mom’s maiden name was Fitzpatrick) to have green soup and corned beef. This soup is quick and easy to prepare, low in calories and asparagus is such a nutrient rich vegetable.
Asparagus is a young tender shoot (spear) vegetable, which emerges from its underground root system. Their use as food was well recognized by the ancient Greeks and Romans as a prized delicacy. One of the oldest recorded vegetables, its thought to have originated along the coastal regions of eastern Mediterranean and Asia Minor regions. Botanically, it is a herbaceous perennial plant (meaning it will come back year after year with a little attention and maintenance) belonging to the Asparagaceae family. It is closely related to the Liliaceae plants which also include onion, garlic, tulip, daffodil, etc – all the heralds of Spring. Plant asparagus crowns in early spring, and once established, this plant can provide an abundance of healthy spears after a couple years. Young scaly edible spears emerge from the underground extensive matted root systems, which can be ready for harvest in early Spring in some areas, usually by late Spring here on the Oregon Coast. When I see my asparagus making an appearance in the garden, that’s when I know it’s Spring.
Asparagus is a very low-calorie vegetable. 1 cup (134 g) fresh spears carry just 40 calories. Fresh asparagus is a good source of dietary fiber, Vitamins A, C, E and K, as well as the B vitamins. Asparagus is an excellent source of minerals, copper, iron, calcium, potassium, manganese, and phosphorus.
This soup is so easy to prepare, elegant and very nourishing. And if Spring had a flavor or taste – it’s Asparagus soup! Serve it for your Easter dinner, and when it’s spring asparagus season – stock up! The soup freezes well, too. You can use vegetable stock and then it is vegan/vegetarian and is also gluten-free.
SPRING ASPARAGUS SOUP
Serves 8
Ingredients:
2 1/2 lbs. asparagus
3 T. butter
1/2 C. minced onion
4-6 cloves of garlic, minced
1/2 t. ground coriander
4-6 C. chicken or vegetable stock
Salt and White Pepper
Directions:
-Steam asparagus to tender, bright green.
-Cut tips and reserve. Cut remaining stalks into 1″ pieces.
-Sauté onion, garlic and coriander in butter in large heavy pan, until soft, not browned.
-Add asparagus stalks. Simmer 10-15 minutes
-Puree in blender or with submersible blender
-Pour back in pan; add stock; add asparagus tips. Heat to hot.
-Add white pepper and salt to taste.
by Guest | Mar 12, 2020 | Recipes
Recipe courtesy of National Dairy Council Ambassador Andrew Dole, MS, RDN, CSSD, CEC, USAT
Photo source: Dairygood.org
Ingredients:
1 cup Greek yogurt 2% (or fat level of choice)
1 cup buttermilk
2 large ripe avocados
2-3 dill sprigs, rough chopped
2 tablespoons mint, rough chopped
1/2 lemon freshly squeezed (add more to taste)
1/2 teaspoon Kosher Salt (adjust to taste)
¾ cup milk – or more as needed (fat level of choice)
Directions:
Cut avocado in half. Remove pit. Scoop out flesh with spoon into blender.
Combine all remaining ingredients in blender with avocado. Blend until smooth.
Adjust consistency of soup by blending in milk as desired. Remember that the soup will thicken slightly after being chilled.
Chill and serve.
Garnish with fresh mint and dill.
* Optional Yogurt Swirl: combine 2 Tablespoons of yogurt in a small bowl with small amounts of cold water until the yogurt looks like the consistency of heavy cream. Using a spoon swirl the thinned yogurt on top of the soup. Garnish with herbs.
