June is Fresh Fruit and Vegetable Month! What better way to celebrate than to try recipes that incorporate produce that is in season this summer, including beets, honeydew, cantaloupe, watermelon, okra, peaches and summer squash. 

Pink Party

Salad

Ingredients

4 potatoes (washed and cut in half)

3 cups beets, cooked (peeled and diced)

1 cup peas, green, fresh or frozen

3 eggs, hard boiled

1 apple

1 teaspoon lemon juice

2 tablespoons olive oil

3 tablespoons vinegar

1 tablespoon sugar

Directions

1. Boil the potatoes in 2 cups of water in a deep kettle. Cover and cook over moderate heat for about 20 minutes, until the potatoes are tender.

2. When thoroughly cool, dice potatoes and place in a big bowl.

3. Add diced beets and mix with the potatoes.

4. Set aside 1/4 cup of peas for garnishing and add the rest to the bowl.

5. Save 1 egg to use as a garnish. Chop the rest and add to the bowl.

6. Peel the skin off the apple and remove the core. Cut the apple into small pieces, place in a small bowl and sprinkle with lemon juice. Add apple to the salad.

7. Add the vinegar, olive oil and sugar.

8. Mix thoroughly. Chill and serve.

Source: http://www.whatscooking.fns.usda.gov/recipes/supplemental-nutrition-assistance-program-snap/pink-party-salad

 

Melon Salsa

Ingredients

2 cups honeydew, cantaloupe or watermelon (seeded and chopped fresh, use one kind or a combination)

1 cup cucumber (peeled, seeded and chopped)

1/4 cup onion, red or white (chopped)

2 tablespoons cilantro or mint (optional) (fresh, chopped)

1 jalapeño (seeded and finely chopped, or hot sauce to taste)

1/4 cup lime juice or lemon juice

1 tablespoon sugar, white or brown

Directions

1. In a medium size bowl, stir together all ingredients.

2. Taste and season with more lemon or lime juice, sugar if needed.

3. Cover and chill for at least 30 minutes. Serve with grilled or broiled fish or chicken.

Notes

Caution: When handling hot peppers, the oils can cause burning and skin irritation. You can wear clean kitchen gloves or wash hands thoroughly after preparing. KEEP HANDS AWAY FROM EYES.

Source: http://www.whatscooking.fns.usda.gov/recipes/supplemental-nutrition-assistance-program-snap/melon-salsa

 

Lite Fried Okra

 

Ingredients

2 cups okra (fresh, sliced)

3/4 teaspoon vegetable oil

1/8 teaspoon salt

1/8 teaspoon pepper

  cooking spray (nonstick, as needed)

 

Directions

1. Wash hands with warm water and soap.

2. In a bowl, mix sliced okra, oil, salt and pepper.

3. Coat a large fry pan with cooking spray.

4. Heat over medium heat, and add okra mixture, turning often with a wooden spoon or spatula.

5. Cook until okra is browned, about 10 minutes.

6. Serve with hot sauce or favorite relish.

Source: http://www.whatscooking.fns.usda.gov/recipes/supplemental-nutrition-assistance-program-snap/lite-fried-okra

 

Rise and Shine Cobbler 

Ingredients

1 cup peaches (canned, drained and sliced)

1 cup pear halves (canned, drained and sliced)

6 prunes (pitted, each cut in half)

1/4 teaspoon vanilla extract

1 orange

1 cup granola, low-fat

Directions

1. In a large microwave-safe bowl, mix peaches, pears, prunes, and vanilla extract.

2. Rub an orange against a grater to remove 1 teaspoon of the orange peel. Then, cut the orange in half and squeeze 1/4 cup orange juice. Add orange peel and juice to fruit mixture. Stir.

3. Top with granola.

4. Microwave on high for 5 minutes. Let stand for 2 minutes.

5. Spoon into 4 bowls and serve warm.

Source: http://www.whatscooking.fns.usda.gov/recipes/supplemental-nutrition-assistance-program-snap/rise-and-shine-cobbler

 

Stuffed Summer Squash

Ingredients

2 summer squash

3 cups cooked brown rice

1 cup diced tomatoes

1 cup squash pulp (from summer squash listed above)

1 cup white beans, drained and rinsed

1 tablespoon fresh basil

4 tablespoons Parmesan cheese

Directions

1. Wash and cut squash in half, lengthwise. Remove the large seeds.
2. Steam the squash, skin side down, in a small amount of water in a fry pan or skillet until slightly tender (but not mushy).
3. Scoop out a good amount of pulp (1 cup), place in a bowl and mix with stuffing (brown rice through Parmesan cheese).
4. Place the squash shells in a baking dish. Stuff the squash with the stuffing mixture.
5. Top with grated Parmesan cheese. Bake at 350°F for about 30 minutes.

Source: http://www.whatscooking.fns.usda.gov/recipes/supplemental-nutrition-assistance-program-snap/stuffed-summer-squash

Did you try one of these recipes? Let us know in the comments below! 

Hot weather makes cold dishes essential. What better way to cool off than with a healthy, nutrient packed salad. Let's rethink salads in this edition of Tasty Tips and find creative ways to make salads an interesting part of your week. 

• Bulk up your salad.

Salads don't have to only include lettuce and salad dressing. Use the chart below to add protein, veggies and more to make your salad a filling meal.

Try out these salad combinations:

Spinach, Carrots, Avocado, Turkey and Oil & Vinegar

Romaine, Tomatoes, Onions, Cucumber, Low-Fat Cheese, Whole Wheat Croutons and a Low-Fat Dressing of Your Choice

Spring Mix, Apples, Dried Fruit, Nuts and Fresh-Squeezed Citrus

What's your perfect combination? Let us know in the comments below!

• Salad doesn't just mean leafy greens.

Check out these salads that are based in grains and other vegetables:

 

Sesame Asian Noodle Chicken Salad

• Join the #MeatlessMonday Movement and make a goal to try a meat-free salad recipe every week.

Try one of these salad recipes or a salad recipe of your own, take a picture and tweet it to us @UCCalFreshFC with the hashtags:  #UCCE #UCANR and the name of the recipe!

In honor of National Breakfast Week, this month's Tasty Tips is all about the first meal of the day. Many of us are busy and find excuses to skip this important meal that “breaks the fast” after sleeping through the night. If this is you, then look no further than this post! You'll find tips and recipes to get over your breakfast slump and find out what it feels like to start every day right with breakfast.

 1. Skip the excuses, not breakfast.

“I don't have time.”

 “I don't like breakfast.”

“I'm not hungry in the morning.”

If you identify with any of these breakfast excuses, you're not alone. But before you make another excuse, remember that breakfast fires up your metabolism after 8-plus hours without any food.  

2. Make breakfast prep an evening routine.

Prep everything you'll need for breakfast the night before, whether that's setting your bowls, spoons and cereal on the table or making a grab-and-go bowl of yogurt and fruit that you can take with you as you run out the door. If everything is already done, you're more likely to make this morning meal a priority.

3. Toss aside the idea of “breakfast food.”

Whether you have a child who doesn't like traditional breakfast foods or you find yourself cringing at the idea of eating a scrambled egg or oatmeal in the morning, forget the idea that breakfast is only made with certain foods. There are no rules to what you are allowed to eat at breakfast! If you have left over spaghetti that needs to be eaten or you prefer a grilled cheese sandwich with apple slices, go for it! All that matters is that you eat in the morning, while aiming for at least three food groups when you do.

Need some #BreakfastInspiration?

Check out the recipes and articles below to start your day with food that energizes and inspires you.

Breakfast Burrito with Salsa

Breakfast Ideas for Busy Mornings

Breakfast Parfait

Easy Breakfasts for Kids to Make

Breakfast Rice with Apples

Smart Nutrition Solutions for Busy Mornings

Try one of these recipes, take a picture and tweet it to us @UCCalFreshFC with the hashtags: #BreakfastInspiration #UCCE #UCANR and the name of the recipe!

In honor of National Wear Red Day today, this month's Tasty Tips is all about heart health. Whether you are dealing with heart health issues, know someone who is, or want to prevent any heart issues in the future, this post is for you! The best place to start when thinking about your heart health is to think of the foods you eat. Below are some tips and tricks to help your heart:

1.Choose foods that promote heart health more often.

Fruits and vegetables. At least half of your plate should be fruits and vegetables.

Whole grains. At least half of your grains should be whole grains. Whole grains include:

1. whole wheat
2. whole oats
3. oatmeal
4. whole-grain corn
5. brown rice
6. wild rice
7. whole rye
8. whole-grain barley
9. buckwheat
10. bulgur
11. millet
12. sorghum

Fat-free or low-fat dairy products. These include milk, calcium-fortified soy drinks (soy milk), cheese, yogurt, and other milk products.

Seafood, skinless poultry, lean meats, beans, eggs, and unsalted nuts.

Source: www.womenshealth.gov

2. Reduce your intake of foods that hinder heart health.

Saturated fats. Saturated fat is usually in pizza, ice cream, fried chicken, many cakes and cookies, bacon, and hamburgers. Check the Nutrition Facts label for saturated fat. Less than 10% of your daily calories should be from saturated fats.

Trans fats. These are found mainly in commercially prepared baked goods, snack foods, fried foods, and margarine. The Food and Drug Administration is taking action to remove artificial trans fats from our food supply because of their risk to 

Added sugars. Foods like fruit and dairy products naturally contain sugar. But you should limit foods that contain added sugars. These include sodas, sports drinks, cake, candy, and ice cream. Check the Nutrition Facts label for added sugars and limit the how much food you eat with added sugars.

Source: www.womenshealth.gov

3. Bring heart healthy recipes to life.

Now that you know what's best to eat for your heart, try out some of the recipes from the National Heart, Lung, and Blood Institute below to turn your knowledge into action.  

Spicy Baked Fish

Zucchini Lasagna

Wonderful Stuffed Potatoes

Banana-Nut Bread

Winter Crisp

Sour Cream Substitute

Minestrone Soup

Want more information? Check out the resources below for more tips, studies, and inspiration:

National Heart, Lung, and Blood Institute

Womenshealth.gov

The USDA Food and Nutrition Service Information Center

The American Heart Association

Have you seen how healthy eating and dietary changes have made an impact on the heart health of you or someone you know? Let us know in the comments below!