Eat Healthy Monthly Recipes

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As seen in Iredell Informed

April:  Plant Part Salad – 

 6 cups leaves, such as lettuce, spinach, chard
 1 cup roots, such as beets, carrots, radishes
 2 cups flowers, such as broccoli, cauliflower
 1 cup stems, such as celery, broccoli stems, chard stems
 2 cups fruit, such as apple, tomato, cucumber
 1/4 cup seeds, such as sunflower seeds, peas, beans
 2 to 4 Tablespoons fruit juice or vinegar, such as lemon juice, orange juice or
apple cider vinegar
 2 to 4 Tablespoons olive oil
 1 clove of garlic, minced or 1/4 teaspoon garlic powder
 1/4 teaspoon oregano or basil (optional)
 1 teaspoon prepared mustard (optional)
 1/4 teaspoon each salt and pepper (optional)
1. Wash hands with soap and water.
2. Rinse tender fruits and vegetables under running water. Scrub firm vegetables
with a clean vegetable brush under running water. Lay on towels and pat dry.
3. Tear leaves into small pieces and place in a large bowl.
4. Cut or grate roots, flowers, stems, and fruit into bite-sized pieces and add to the
bowl. Sprinkle seeds over the top.
5. In a small bowl or jar with a tight-fitting lid, mix or shake together dressing
6. Pour dressing over the salad and toss lightly.
7. Refrigerate leftovers within 2 hours.

March:  Oven Roasted Asparagus –


For the Asparagus:
 1 pound asparagus
 1 1/2 teaspoons olive oil
 1/4 teaspoon kosher salt
 Toppings of your choice (optional—see below for suggestions)
Optional Toppings (pick one, two, or your mix of choice):
 Lemon zest and juice
 Freshly grated Parmesan cheese
Red Pepper flakes (just a pinch)
 Thyme* (1 teaspoon fresh or a slightly heaping 1/4 teaspoon of dried)
 Basil* (1 tablespoon fresh or 1 teaspoon dried)
 Drizzle balsamic reduction or aged balsamic vinegar


Preheat the oven to 425 degrees F. For easy cleanup, line a rimmed baking with parchment paper or aluminum foil. You may lightly coat it with non-stick spray too.
 Snap off the woody ends of the asparagus by holding the stem end in one hand and gripping it near the base with the other. Briskly bend and the asparagus will naturally snap in the right place. Discard the stem ends.
 Arrange the asparagus on the baking sheet. Drizzle with olive oil and sprinkle with salt and any dried herbs you are using. Toss to coat, then spread into an even layer.
 Bake the asparagus for 9 to 11 minutes (for thin stalks) or 15 to 20 minutes (for thicker stalks), just until it easily pierces with a fork.
 Sprinkle the asparagus with your toppings of choice. My favorite is lemon zest and juice, a sprinkle of Parmesan, and a pinch of red pepper flakes. Enjoy hot or at room temperature.

 *INGREDIENT NOTE: If using dried herbs (see suggested amounts in "toppings"), add them with the salt prior to roasting; if using fresh herbs, sprinkle them on after the asparagus is finished roasting.
 DOUBLE BATCH: If doubling the recipe, divide the asparagus between two baking sheets to ensure it has room to roast in a single layer. Bake in the upper and lower thirds of the oven, switching the pans' positions in the upper and lower racks halfway through.
 TO STORE: Refrigerate asparagus in an airtight storage container for up to 4 days.
 TO REHEAT: Rewarm leftovers on a baking sheet in the oven at 350 degrees F.
 TO FREEZE: I don't recommend freezing asparagus, as it becomes mushy. If you must, freeze asparagus in an airtight, freezer-safe storage container for up to 3 months. Let thaw overnight in the refrigerator before reheating.

February:  Cowboy Caviar – 


 15 Oz. Can No-Salt Added Black Beans, drained and rinsed
 15 Oz. Can No-Salt Added Pinto Beans, drained and rinsed
 15 Oz. Can No-Salt Added Whole Kernel Corn, drained and rinsed
 3/4 Cup Pico de Gallo (or salsa)
 1/4 Cup Italian Dressing (with no added sugar)
 2 Tbsp. Fresh Cilantro, chopped (optional)


1. Put all ingredients into large bowl and mix well.
2. For best flavor, cover and refrigerate for at least 2 hours before serving.
3. Enjoy with whole grain chips.
Dietitian Tips: Always look for no-salt added versions of canned products. By
draining and rinsing canned vegetables and beans you can reduce the sodium up to 41%.