Friday, April 27, 2018


Summer time is a prime time for fresh produce recipes.  Check out this recipe that is bursting with fresh colorful veggies, packed with vitamins and nutrients. 

Fresh Corn Tomato Fettuccini
  • 8 oz Whole Wheat Fettuccine
  • 2 medium ears corn, husks removed OR 1 1/2 cups frozen or canned corn
  • 1/2 cup chopped sweet red pepper
  • 4 green onions chopped (optional)
  • 2 medium tomatoes, chopped
  • olive oil
  • salt and pepper
  • 1 cup cheese (parmesan or feta or other)
  • 2 TBL fresh parsley
1- In a large pot cook fettuccine according to package directions, adding (uncooked) corn during the last 8 minutes of cooking.
2-  Meanwhile in a small skillet, heat 2 tsp oil over medium-high heat.  Add red pepper and green onions, cook and stir until tender
3-  Drain pasta and corn, add tomatoes, salt, pepper, 2 TBL olive oil and the pepper mixture; toss to combine.  Sprinkle with cheese and parsley. 
Yields: 4 servings


2 cups: 422 calories, 15g fat (4g saturated fat), 15mg cholesterol, 580mg sodium, 56g carbohydrate (6g sugars, 10g fiber), 17g protein.

Tuesday, April 10, 2018


Meatloaf in a hurry: Form meatloaf mixture into small individual-sized portions and bake the meatballs for 10 minutes on HIGH in the microwave. 

Shape meatballs: Shaping meatballs is a snap… once meat mixture is well mixed, use a small melon ball scoop or a cookie dough scoop to form the meatballs. Then bake on a cookie sheet in the oven for 20 minutes at 375º F

Easy Homemade Bread Crumbs: Making your own is a great way to use up the heels of old loaves. Stow the pieces in a large plastic bag in the freezer. When the bag is full, cut the bread into large chunks and pulse them in a food processor until you have fine crumbs. Toast the crumbs on a rimmed baking sheet in a 350º F. oven, tossing once, until dry, 4 to 6 minutes. Use the crumbs to bread cutlets, make meatballs, or add crunch to casseroles. The crumbs will keep in the freezer for up to 6 months.

Snipped herbs: Use kitchen shears to cut and snip fresh herbs in a hurry. Simply place rinsed clean herbs in a small deep bowl and snip away. 
Cube a soft cheese (like cream cheese or Brie): Freeze it first for 20-30 minutes.

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Monday, April 9, 2018


Whole grains are an essential part of a balanced diet.  They contain nutrients such as zinc, magnesium, B vitamins and fiber.  Due to their nutrient dense content, the USDA recommends making at least half of your grain intake whole.  Here are some tips for increasing your whole-grain consumption.

1.SEARCH THE LABEL- A great way to determine if a product is or contains a whole grain is to check the food label.  The food label is a great resource to indicate foods that are healthier choices.

2.LOOK FOR THE WORD "WHOLE"- The ingredient list is a good way to indicate if something is a whole grain.  Some whole-grain ingredients include, WHOLE oats, WHOLE-wheat flour, WHOLE-grain corn, WHOLE-grain brown rice, and WHOLE rye.  Foods that say "multi-grain", "100% wheat", "high fiber", "enriched", "made with" or are brown in color, may not be true whole-grain products.

 3.FIND THE FIBER LABEL- If a product provides at least 3 grams of fiber (per serving), it is a good source of fiber.  If it contains 5 or more grams it is an excellent source of fiber.

4.GLUTEN FREE? -People who can't eat wheat gluten can eat whole grains if the choose carefully.  There are many whole-grain products that do not contain gluten such as: buckwheat, certified gluten-free oats or oatmeal, popcorn, brown rice, wild rice and quinoa that fit gluten-free diet restrictions.

5.STORAGE AND SHELF LIFE - Since whole-grains contain the entire kernel and no preservatives, they will spoil more quickly.  Proper storage will increase shelf life and decrease spoilage.  Such as: keeping a lid on, keeping excess amounts in the freezer, and keeping them wrapped up.

*** Most whole-grain flours keep well in the refrigerator for 2 to 3 months and in the freezer for 6 to 8 months. Cooked brown rice can be refrigerated 3 to 5 days and can be frozen up to 6 months.