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Recipe of the Month

recipesJanuary 2019 - Kale Salad  

Kale Facts:

  • 1/2 cup of cooked kale contains 21 calories, .071 gram of fat and 2.4 grams of fiber
  • Kale is an excellent source of vitamins A and C and a good source of calcium and potassium

 

February 2019 - Granola 

Granola Facts: 

  • Granola is composed of rolled oats, honey and spices.  The mixture is baked until crispy and can then be taken anywhere for an energy-boosting snack.  
  • Granola is a good source of fiber, is low in sodium and saturated fat, and is cholesterol free.

 

March 2019 - Spinach Frittata

Spinach Facts:

  • Spinach is a superfood with lots of nutrients and low in calories.
  • Dark, leafy greens are important for skin, hair and bone health.

 

April 2019 - Cucumber Tomato Salad

Cucumber Facts:

  • Cucumbers are high in nutrients but low in calories.
  • 1/3 of a cucumber provides 2 g protein, 2 g fiber, 14% of daily Vitamin C, 62% of Vitamin K and much more!
  • Contains antioxidants.
  • Promotes hydration.

Tomato Facts:

  • Tomatoes are a major source of the antioxidant lycopene and has many health benefits including reduced risk of heart disease and cancer.
  • Great source of Vitamin C, Potassium, Folate and Vitamin K.
  • Tomatoes can come in a variety of colors, including yellow, orange, green and purple.

 

May 2019 - Tex-Mex Quinoa Bowl

  • This award winning recipe was inspired by the Etowah High School Family and Consumer Science Culinary team.  The team was one of nine teams selected to compete at the State level at the statewide GaDOE Student Chef Competition at Helms College in Macon, GA.  Team members include:  Alexander Fiscarelli, Milas Alexis Dominguez, Marie-Andree Girard, Isabelle Bridges and Team Sponsor Amanda Shafer, Family and Consumer Science teacher.

 

June 2019 - Corn & Black Bean Salsa

  • Add diced onions, peppers and tomatoes to the recipe for additional color and flavor
  • Corn is the seed of a plant in the grass family.
  • Whole grain corn is rich in fiber and many vitamins, minerals and antioxidants.
  • Black beans aid in digestion and the regulation of the body's blood sugar levels.

 

July 2019 - Honey Lime Rainbow Fruit Salad

  • Fruits provide many essential nutrients, including potassium, dietary fiber, vitamin C and folate.
  • Fruits are naturally low in fat, sodium and calories.  

 

September 2019 - Coleslaw

  • Half a cup of cooked cabbage has about a third of the vitamin C you need for the day.
  • Cabbage is loaded with lots of chemicals that help ease swelling in your tissues.  This helps protect you from other health issues because inflammation is linked to things like cancer, heart disease, diabetes and Alzheimer's disease.
  • Cabbage has 1 gram of fiber for every 10 calories.  That helps fill you up, so you eat less.
  • Chop it raw for coleslaw and other salads, or use whole leaves as a heart-healthy substitute for tortillas or sandwich bread.  That's a great way to add nutrition while you cut carbs and calories.

 

October 2019 - Squash the Competition Sweet Casserole

  • Squash are generally categorized into two types, summer and winter squash.
  • Summer squash are fast growing, have thin rinds that can be eaten and can't be stored for long periods of time.
  • Winter squash take longer to grown and have thick rinds that need to be peeled and can be stored for several months.
  • One cup contains about 80 calories, with very little fat and sodium.  Squash is an excellent source of potassium and manganese and vitamins A and C.