Tag: vegetables

Scrambled Egg Muffins

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Serving Size: 1 muffn | Serves: 6

Ingredients:

  • 2 cups vegetables (washed and diced)
  • (broccoli, red or green peppers, onion) • 6 eggs
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1/4 teaspoon garlic powder
  • 1/2 cup low fat cheddar cheese, shredded

Directions:

  1. Preheat oven to 350oF. Spray muffin tin with nonstick spray.
  2. Add chopped vegetables to muffin tin.
  3. Beat eggs in a bowl. Stir in salt, ground black pepper, and garlic powder.
  4. Pour eggs into the muffin tin and bake for 20 to 25 minutes. Remove the tin from the oven during the last 3 minutes of baking. Sprinkle the cheese on top of the muffins and return the tin to the oven.
  5. Bake until the temperature reaches 160oF or a knife inserted near the center comes out clean.

Tips:
Use other vegetables such as mushrooms, tomato, or spinach instead of broccoli and peppers. Diced means to cut into small pieces (1/4 inch or less).

Nutrition information per serving:
110 calories, 6g total fat, 2.5g saturated fat, 0g trans fat, 190mg cholesterol, 200mg sodium, 4g total carbohydrate, 1g fber, 2g sugar, 8g protein

This information is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit Spend Smart. Eat Smart., spendsmart.extension.iastate.edu.

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Scrub by Scrub: The Importance of Washing Your Produce

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Strainer of asparagus

As we transition from winter to spring, many fruits and vegetables—like asparagus and strawberries—start to be in season! It is very important to remember to wash fresh produce prior to eating in order to remove any harmful bacteria like E. coli or listeria. The next time you reach for a fruit or vegetable, use these strategies to ensure it’s clean and fresh:

  • Wash your produce immediately before eating. Washing some produce—like berries—before storing actually hastens spoilage.
  • Wash all produce in cold water; do not use detergents or soap to clean the outside of your fruit.
  • Try using a vegetable brush for fruits and vegetables that have a thick skin.
  • Produce that has tiny nooks and crannies—like cauliflower and broccoli—should be soaked in cold, clean water for one to two minutes.
  • You don’t need to rewash products that are labeled “ready to eat” or “triple washed.”

For visual demonstrations of other ways to select, store, and prepare food, check out the Spend Smart. Eat Smart. website (spendsmart.extension.iastate.edu/videos).

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Veggie Bean Wrap

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Veggie bean wrap

Serving Size: 1 prepared wrap | Serves: 4

Ingredients:

  • 2 green or red bell peppers (seeded and chopped)
  • 1 onion (peeled and sliced)
  • 1 can (15 ounce) black beans (no salt added) (drained and rinsed)
  • 2 mangos, chopped
  • 1 lime, juiced
  • 1/2 cup fresh cilantro, chopped
  • 1 avocado (peeled and diced)
  • 4 whole wheat tortillas (10 inch)

Instructions:

  1. Use a nonstick pan over medium heat. Sauté bell peppers and onion for 5 minutes. Add beans and stir well. Reduce heat to low. Simmer about 5 minutes.
  2. Stir mangos and lime juice in a small bowl. Add cilantro and avocado. Reserve half the mixture for topping.
  3. Fill warmed tortillas. Use 1/4 bean mixture and 1/4 mango mixture.
  4. Fold over ends of the tortilla. Roll up to make wraps. Top wraps with the rest of the mango mixture.

Nutrition information per serving:

464 calories, 12g total fat, 2g saturated fat, 0g trans fat, 0mg cholesterol, 250mg sodium, 76g total carbohydrate, 19g fiber, 0g added sugar,
17g protein

Adapted from MyPlate Kitchen, www.choosemyplate.gov/recipes/supplemental-nutrition-assistance-program-snap/veggie-bean-wrap

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Summer Bounty Salad

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Summer Bounty Salad

Serving Size: 1 cup | Serves: 8

Ingredients:

  • 7 cups vegetables (zucchini, broccoli, carrots, radishes, green onions), chopped
  • 1 pepper (green, red, or yellow) sliced (1 to 1 1/2 cups)
  • 2 tomatoes (red, yellow, or mixed)
  • 2/3 cup light or fat free salad dressing

Instructions:

  1. Wash and prepare the vegetables. (Cut the carrots, zucchini, radishes, green onions, and pepper in slices. Make the broccoli and cauliflower into florets. Slice or chop tomatoes.)
  2. Combine all vegetables and salad dressing in a bowl, stirring to coat vegetables with dressing.
  3. Cover and refrigerate 1 to 3 hours to blend flavors. Store any leftovers in refrigerator and use within 3 days.

 

Nutrition information per serving:

60 calories, 2.5 g total fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 220 mg sodium, 10 g total carbohydrate, 3 g fiber, 5 g sugar, 2 g protein

This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate.edu.

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June is Fresh Fruit and Vegetable Month

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Asparagus, lettuce, radishes, rhubarb, spinach, and strawberries are just a few of the fresh fruits and vegetables available in June! They provide a range of colors to eat and enjoy. It’s important to get a colorful variety of fruits and vegetables into your diet every day.

Colorful fruits and vegetables provide a wide range of vitamins, minerals, fiber, and phytochemicals. Phytochemicals are compounds in food that your body uses to maintain good health and energy levels, protect against the effects of aging, and reduce the risk of some types of cancer and heart disease.

Phytochemicals may be considered just as important as protein, carbohydrates, fats, minerals, and vitamins. Many of the phytochemicals and other compounds that make fruits and vegetables good for us also give them their color. It’s important to eat the rainbow of colors every day to get the full health-promoting benefits of fruits and vegetables.

Fruits and vegetables

When planning meals, try to use colorful fruits and vegetables. Usually the darker the color, the higher the amounts of phytochemicals. When introducing children to a new fruit or vegetable, consider designating a color for each day or week.

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