Summer Mango, Black Bean & Corn Salsa

Salsa has traditionally been made with a combination of tomatoes, onions, cilantro, and spice from chili peppers. This type of salsa has usually been used in Mexican dishes and as a dip for chips. 

Many people enjoy salsa on:

• Sweet Potato or Corn Chips

• Turkey or Beef Burgers 

• Baked or Sweet potatoes 

• Stuffed Peppers

• Eggs 

• Tacos/Burritos/Quesadillas 

• Mix in with tuna

• Green Salads

• Pork Chops 

Health Benefits of Salsa: 

• Easy and tasty way to add an extra serving of fruits/vegetables to your diet 

• Provides a wide range of antioxidants, vitamins, natural phytochemicals, fiber, protein, and potassium

• Adds flavor without the sodium as long as it is prepared low sodium

Why cut the sodium?

Sodium is a mineral that is naturally found in foods and is also added to some foods. Sodium plays an important role maintaining fluid balance in the body.

Limiting dietary sodium has been associated with improved blood pressure and heart health. Reduced sodium diet may help to prevent the build up of excess fluid in the body.

Did you know?
Processed and restaurant foods account for 70% of adults’ dietary sodium intake. Salt added during home cooking only account for 5-6% of daily sodium intake.

Recipe:

Prep: 10min

Total Time: 10min

Servings: 12

Ingredients

·    1 ½ cup low sodium corn

     15 ounces low sodium black beans
1 medium mango, cubed
¼ onion, chopped
¼ cup cilantro, minced
2 Tbs lime juice
1 tsp garlic salt
¼ tsp ground cumin

Instructions

·     In a large bowl mix all the ingredient together
Refrigerate salsa for at least one hour to let the flavors blend
Serve as a dip or on top of your favorite dishes

Nutrient Analysis of Recipe:

Serving Size: ¼ cup

Calories: 70

Sat. Fat: 0g

Sodium: 314mg

Carbohydrate: 14g

Sugars: 6g

Fiber: 2g

Protein: 3g

BLUBERRIES TAKE THE LEAD!

Tis the season.....for berries, especially blueberries!!! With flavors that range from mildly sweet to tart and tangy, blueberries are nutritional stars bursting with nutrition and flavor . This is the time to eat blueberries because they are at their best. The blueberry season can last from May through October. In New Hampshire, July is prime picking time.

Blueberries have been called a “super” food for so many reasons. Want to retain your memory? Lower your risk factors for some cancers? How about a great natural source of antioxidants for optimum health? Research in Canada and the USA supports evidence that blueberries are powerful disease fighters. Blueberries have been ranked number one in antioxidant activity over 40 other tested fruits and vegetables. In fact, eating a cup of blueberries a day reduces risk factors for cardiovascular disease -- according to a new study. ... New findings published in the American Journal of Clinical Nutrition show that eating 150g (about 1 cup) of blueberries daily reduces the risk of cardiovascular disease by up to 15 percent.

We now know that blueberries are one of the best sources of antioxidants, substances that can slow the aging process and reduce cell damage that can lead to cancer, according to the American Institute for Cancer Research. Blueberries are a particularly rich source of antioxidants called anthocyanins (also contained in apples, grapes, blackberries, radishes, and red cabbage). Several studies suggest anthocyanins discourage blood clots from forming, warding off heart attacks. They also appear to improve night vision and to slow macular degeneration by strengthening tiny blood vessels in the back of the eye. Blueberries have also been associated with improving short term memory loss, promoting urinary tract health, improved metabolism of glucose (type of sugar), and reducing the risk of some types of cancers.

For just 40 calories in a ½-cup serving, blueberries offer a great lineup of nutrients like potassium and iron, as well as being a an excellent source of Vitamin C. And let’s not forget that blueberries also provide dietary fiber, two grams in each ½-cup serving which equals the amount of fiber in a slice of whole wheat bread so make sure to take the whole family blueberry picking this summer.

BLUEBERRY SMOOTHIE

INGREDIENTS:
1 - 6 ounce container non-fat blueberry yogurt
(Try Greek for a thicker consistency!)
1/2 cup apple juice
1/3 cup fresh or frozen blueberries
1/3 cup frozen sliced peaches
5-6 ice cubes

DIRECTIONS:

1. Place yogurt, apple juice, blueberries and peaches in blender.
2. Add ice cubes.
3. Blend ingredients until smooth.
4. Serve immediately

Makes 2 servings.


Courtesy of Oregon Blueberry Commission , US Highbush Blueberry Council, American Cancer Institute for Research, and USDA

"HEALTHY" LEMON BLUEBERRY COFFEE CAKE

1 1/2 cups all-purpose flour                     ¾-1 cup oat flour or quick oats

1 3/4 teaspoons baking powder               2 tablespoons butter, softened

¼ cup nonfat plain Greek yogurt             ¼- ½  cup honey

2 large eggs                                             2 teaspoons vanilla extract

1/2 cup nonfat milk                                  1 tablespoon lemon zest

2 cups blueberries                                           or 1 teaspoon lemon extract                                           

TOPPING

2 tablespoons sugar

3 tablespoons all-purpose flour

1 tablespoon oat flour or quick oats

2 tablespoons butter, melted

Pecans or walnuts (optional)

DIRECTIONS:

Preheat oven to 350º. Spray a 9-inch spring form pan or 8 X 8 inch square pan with non-stick cooking spray with flour.

Prepare crumb topping and set  aside. CRUMB TOPPING: In a small bowl, combine sugar, flour, oat flour and butter. Mix until mixture is crumbly.

In a small bowl, whisk together flour, oat flour (if you use more honey then use 1 cup oats instead of ¾ cup) and baking powder and set aside. In a large bowl, beat butter, eggs, honey, vanilla and milk. Mix in lemon zest or extract. Add flour mixture and mix just until combine. Stir in blueberries.

Spread batter evenly into prepared pan. Sprinkle with crumb topping.

Bake at 350º for 45 minutes or conventional bake for 25 minutes or until a toothpick inserted into the center comes out clean. Cool 10 minutes, then run a knife around the edge and remove ring. Cool completely before serving. (Unless you would rather eat it hot even though the cake doesn’t cut as well.)

Nutrition for 12 servings: Calories: 200, Total Fat: 5g, Saturated Fat: 2.8g, Sodium: 60mg, Carb: 30g, Fiber: 2g, Sugars: 12g (includes fruit and milk sugar), Protein: 10g, Potassium: 246mg

EDAMAME SALAD

A sweet and tangy combination of protein-filled beans and flavorful veggies. This salad tastes better when left refrigerated overnight or longer but can be eaten immediately.

Ingredients

2 cups shelled edamame (green soybeans)

2 cups cooked chickpeas, low or no sodium

1/3 cup minced red onion

1/3 cup minced red bell pepper

1/3 cup minced carrot

1/4 cup sunflower seeds

1/4 cup dried cranberries

10 halved grape tomatoes

DRESSING 

1/4 cup olive oil

1/3 cup honey

1/3 cup apple cider vinegar

2 tablespoons mayonnaise, olive oil or reduced fat

1/4 teaspoon celery seed, or more to taste

1/8 teaspoon cayenne pepper, or more to taste

Directions

Mix edamame, chickpeas, red onion, red bell pepper, carrot, sunflower seeds, tomatoes, dried cranberries, olive oil, honey, vinegar, mayonnaise, celery salt, and cayenne pepper together in a large bowl.

Serving: 1/2 cup = Calories: 142, Sodium: 70 mg, Saturated Fat: 1 g; Added Sugar: 1g; Dietary Fiber: 3g; Carbohydrate: 11g

The Case for Frozen

It is a common belief that fresh produce is more nutritious than frozen, however, this is not necessarily true.  It is easy to assume that fresh produce is always the best choice, but in some cases, frozen fruits and veggies may give you more bang for your buck.  A wide variety of fruits and vegetables provides a range of nutrients such as Vitamin C an antioxidant used in the formation of collagen, a protein that leads to healthy nails, hair, and skin, minerals such as calcium that support the structure of our bones and teeth, and fiber which helps regulate the body's use of sugars, helping to keep hunger in check.  In other words, they are a really important part of keeping our bodies functioning properly.  What you might not know is that you can get the same benefits from eating frozen produce as you can from fresh. 

How Does Fresh Become Frozen?

Studies investigating fresh produce have determined fresh produce is frequently picked before peak ripeness a time when they are most nutritious before being packaged, stored, transported, and then stored again. The process of freezing itself does actually not alter the nutritional value. It is during the steps prior to freezing, particularly blanching, and storage that loss of vitamins and minerals may occur.  Blanching is a cooking process in which a food briefly cooking in boiling water, and then plunged into iced water halt the cooking process.  As a pre-freezing process, blanching is used to prevent changes in color, flavor, and nutrition during frozen storage. However, this treatment can cause the minimal loss of certain water-soluble vitamins. In general, since fruits are more sensitive to heat, they are rarely undergo the blanching treatment.  Interestingly, some frozen fruits are enhanced with vitamin C during the packaging process to prevent browning. 

What are the Benefits of Frozen Produce?

·       Frozen produce is a great, healthy alternative to fresh, and still have  a considerable amount of nutrition.

·       Price is also a factor between fresh and frozen produce. For those shopping on a budget, frozen produce may be more cost-effective. 

·       Fresh produce has a much shorter shelf life than their frozen alternatives. If you are going to use the produce promptly, fresh is a good choice. However, to reduce the risk of spoilage and waste, frozen is a safe bet. 

·       The availability of produce is limited and fresh-picked produce is not always an option year round.  Freezing retains freshness of fruits and vegetables for long periods, making them available well beyond the normal season.  

Dairy Free Tropical Citrus Smoothie:

Yield: 1, 16 oz serving

Ingredients:

½ cups frozen bananas

¼ cup frozen pineapple

¼ cup frozen mangoes

¼ cup frozen apples

¾ cup almond milk

Directions 

Combine all ingredients in blender. Blend on high until smooth