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Nutrition Notes

Potato Basics

September 14, 2022
Who doesn’t like potatoes? French fried, baked, roasted, grilled, mashed, twice-baked. They’re so versatile and a good source of starch and vitamins.

Leek Basics

September 7, 2022

Last week we looked at onions. A “cousin” to the onion is the leek, with a slightly milder flavor than the onion. I particularly like them in a potato-leek-mushroom soup I make at home. You can use them instead of onions in some dishes. Here are some ways to experiment with leeks.

https://www.foodhero.org/sites/foodhero-prod/files/monthly-magazines/English%20Leek%20Monthly.pdf

Onion Basics

August 31, 2022

Still plentiful at the farm markets, onions come in a lot of varieties (green, yellow, Vidalia, white, red), each with a distinct flavor. I like to use a variety in homemade French Onion Soup, and my kids enjoyed them as Onions Au Gratin, baked with cheese. Here are a couple ways to enjoy them.

https://www.foodhero.org/sites/foodhero-prod/files/monthly-magazines/onion_monthly.pdf

Corn Basics

August 24, 2022

Still plentiful at the farm markets, onions come in a lot of varieties (green, yellow, Vidalia, white, red), each with a distinct flavor. I like to use a variety in homemade French Onion Soup, and my kids enjoyed them as Onions Au Gratin, baked with cheese. Here are a couple ways to enjoy them.

https://www.foodhero.org/sites/foodhero-prod/files/monthly-magazines/web_corn_august_2019_monthly.pdf

Asparagus Basics

August 17, 2022

I didn’t like Asparagus much as a kid because all that was served in our house was canned asparagus. As an adult, I’ve come to like it more and more because I can find it fresh at the local farm market stands. I particularly like it grilled or roasted in garlic and olive oil. Yum!

https://www.foodhero.org/sites/foodhero-prod/files/monthly-magazines/web_asparagus_may-17_monthly.pdf

Peach Basics

August 10, 2022

Another item that’s more plentiful during the summer are peaches. Whether you like to eat them as they are, add them to a fruit salad medley, or bake them in something tasty, they are a sweet treat to enjoy as long as you can. (We used to blanch and freeze them for use during the winter).

https://foodhero.org/sites/foodhero-prod/files/monthly-magazines/Peaches%20ENG%20Monthly%2022%28F%29.pdf

Peas Basics

August 3, 2022

It’s that time of year when I visit the weekly “Flea Market” that takes place every Monday where I live. There are no less than 6 vegetable and fruit vendors, which is usually the main reason I visit. The tables are filled with all sorts of fresh garden fare. One veggie I absolutely love are fresh peas, especially the sugar-snap variety. When I could grow them in my own garden years ago, I was never able to harvest many because my kids would eat them right out of the garden! If you get to the market and can pick some up, enjoy them instead of candy. More fresh veggies to follow in the coming weeks,

https://www.foodhero.org/sites/foodhero-prod/files/monthly-magazines/April%20Food%20Hero%20Monthly_0.pdf

It’s Cucumber Season

July 27, 2022
Why did the cucumber cross the street? Because it was green!
Why was the cucumber mad? Because it was in a pickle.
Okay, jokes aside, enjoy cucumber season!

The farmers markets, grocery stores and personal gardens are flourishing with amazing varieties of cucumbers ready to harvest. Get the kids involved with the process. Cucumbers are a perfect fit for salads, snacks, or hot summer day treats with toppings on them. Have a cucumber party and pickle some and eat others. Everyone is sure to enjoy the flavors.

Watermelon Basics

July 13, 2022

I don’t know about you, but one of my favorite foods of summer is Watermelon. I like to buy the seedless variety because it is less work to eat, although I have fond memories of seed-spitting contests (outside, of course!). Watermelon is a great nutritional, hydrating treat on a hot summer day. Here are some interesting ways to enjoy this “taste of summer” fruit.

https://foodhero.org/sites/foodhero-prod/files/monthly-magazines/Watermelon%20Aug%202021%20Monthly.pdf

Banana Pancakes

June 29, 2022

Ever have bananas that get to a point where nobody wants to grab one because of how they look, but they’re still perfectly good to eat? Here’s a way to use them up for breakfast, once the peel is removed.

For a two ingredient recipe, you’ll need one egg and one banana. Mash up the banana in a bowl. Scramble the egg in another bowl, them mix the egg into the banana and mix until you have a pasty consistency. Using a 1/3 measuring cup pour out the banana paste onto a medium high skillet. When bubbles form, flip and finish cooking. They’ll be softer than traditional pancakes.

For a four ingredient version, add one tablespoon of uncooked oats to the mix and pour onto the skillet. Sprinkle chopped walnuts or pecans immediately on top for some extra protein.