Freshen Your Summer with Berries

Now that the weather is nice, berries are officially in season! Adding these delicious little fruits to your diet is the perfect way to ensure you are getting the nutrients your body needs for optimal health. Strawberries, blueberries, raspberries and blackberries are all loaded with antioxidants, fiber, vitamin C, potassium and even folate! 

When shopping for berries, look for ones that are firm, dry and without stains. Avoid green blueberries and red blackberries. Since strawberries don’t ripen after harvest, you want to stay away from green or yellow ones. 

The best place to store your berries are in the produce drawer where there’s lower circulation. They can last for one week in your fridge, however you should eat them within three days for maximum nutrition. If you don’t plan on eating them immediately, you can always freeze them for another time! Just spread them out on a baking sheet and place them in your freezer for a couple hours. Once frozen, transfer them to a container and keep frozen until you are ready to eat! 

Learn more about the best ways to add berries to your diet here: 

https://www.eatright.org/food/planning-and-prep/snack-and-meal-ideas/a-very-berry-summer

The Perfect Side Dish for Your Holiday Weekend

Need something to bring to the family cookout this Memorial Day weekend? Impress your relatives with this version of tabbouleh for a light and refreshing side dish! Tabbouleh is a classic Middle Eastern salad that is usually made with uncooked bulgur. However, this recipe uses whole grain couscous instead. 

Ingredients

2 cups cooked whole-wheat pearl couscous, chilled*
1 cup cherry tomatoes, quartered
1 medium unwaxed cucumber, seeded, cut into 1/4-inch pieces
2/3 cup chopped fresh flat-leafed parsley
2/3 cup chopped fresh mint
1/2 medium red bell pepper, seeded and diced
1/2 cup crumbled feta cheese
2 medium green onions, chopped
3 tablespoons fresh lemon juice**
3 tablespoons extra-virgin olive oil
1 tablespoon grated lemon peel**
1 clove garlic, minced
1/4 teaspoon kosher salt, or to taste
1/8 teaspoon freshly-ground black pepper, or to taste

Directions

1.   Put couscous, tomatoes, cucumber, parsley, mint, bell pepper, feta cheese and green onions in a large bowl.

2.   In a separate bowl, whisk lemon juice, olive oil, lemon peel and garlic. Season with salt and pepper. Pour over couscous mixture; toss gently to coat.

Cooking Notes

·       *To cook pearl couscous, simmer 1 cup whole-wheat pearl couscous in 1 1/4 cups water, covered, for 10 minutes. Pearl couscous, also called Israeli couscous or ptitim, has a chewy, nutty flavor, somewhat similar to barley. Compared with traditional couscous, the granules are somewhat larger, firmer in texture and less likely to clump together. If pearl couscous is not available, use traditional couscous.

·       **Variation: Substitute orange juice and orange peel for lemon juice and lemon peel.

This recipe sourced from: https://www.eatright.org/food/planning-and-prep/recipes/couscous-salad-with-minted-cucumber-tomato-and-bell-pepper-recipe

Preventing Cross Contamination

I am sure you have heard of someone getting sick after eating out at a restaurant, but did you know that food poisoning often starts at home?  This is due to cross contamination which can easily be over looked! Here are a few tips that can help prevent you and your family from getting food poisoning at home:

• Wash your hands frequently.
• Separate raw meat from ready-to-eat foods.
• Use separate cutting boards. One for raw meat, the other for breads, produce and other ready-to-eat foods.
• Keep a clean work space. Always wash your counters, dishcloths and other surfaces you use while cooking.
• Keep cold foods cold and hot foods hot.
• Regularly wash reusable grocery totes.
• Use one utensil for tasting, the other for preparing foods.

Keep your loved ones safe from cross contamination by incorporating these tips into your daily routine!

Find the full article here: https://www.eatright.org/food/planning-and-prep/cooking-tips-and-trends/no-crossovers-preventing-cross-contamination

Jicama Salad with Lime-Marinated Shrimp Recipe

Have you walked past jicama in the grocery store but not sure what it’s used for? In Mexico, jicama (pronounced HEE-kah-mah) is a popular snack that is prepared with fresh lime juice and salt. This recipe turns it into a nice refreshing salad by adding cucumbers, bell peppers and lime-marinated shrimp! Next time you’re at the store, try something new and add some jicama in your cart!

Ingredients

1 small jicama (about 3/4 pound), peeled, cut in 2-inch matchsticks
1 small unwaxed cucumber, unpeeled, halved lengthwise, seeds removed, thinly sliced
1/2 medium red bell pepper, seeds removed, cut in 2-inch matchsticks
1/2 small red onion, thinly sliced
1/4 cup finely-chopped fresh cilantro or parsley leaves
1 1/2 pound large or jumbo shrimp, steamed, peeled (deveined, if desired)
8 cups shredded leaf lettuce
Lime wedges, for garnish

Dressing

Juice from 2 limes
1 tablespoon honey
1 teaspoon lime peel, grated
1 clove garlic, minced
1/4 teaspoon red pepper flakes
Salt to taste
1/4 cup canola oil

Directions

1. Combine the jicama, cucumber, bell pepper, onion and cilantro or parsley in a medium bowl; gently mix. Add the shrimp.

2. To make the dressing, combine the lime juice, honey, lime peel, garlic, red pepper flakes and salt in a small bowl; mix together. Add the oil; whisk well to blend the ingredients.

3. Pour the dressing over the vegetable-shrimp mixture; toss gently to coat the ingredients.

4. Cover. Refrigerate for 1 to 2 hours to marinate and blend the flavors.

5. Arrange the salad over lettuce. Garnish with lime wedges.

https://www.eatright.org/food/planning-and-prep/recipes/jicama-salad-with-lime-marinated-shrimp-recipe