fresh veggies • Nikki Kuban Minton

The 411 on Mushroom Nutrition

Nikki — Tue, 01 Jun 2021 20:00:04 +0000

Mushrooms are one of those foods I feel like you either hate or love. What I didn’t realize is their nutritional value and how many different varieties actually exist. If you are leaning towards a dislike for mushrooms, I would highly suggest checking out this article about mushroom nutrition & health benefits. Some of the mushrooms listed are new to me, so you might want to try another variety before ruling them out altogether. It also has to do with the way you prepare a veggie that might highlight their tastier side.

The 411 on Mushroom Nutrition, Plus 10 Types to Try

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Vegetable Lasagna

Nikki — Wed, 29 Jul 2020 15:00:41 +0000

It’s that time of the year again… gardens are starting to produce some great fruits and veggies!! I’ve started to explore some healthy recipes using fresh produce from my garden, and since today is National Lasagna Day, what better way to celebrate and use fresh garden vegetables than Vegetable Lasagna!! The recipe below is healthy, delicious, full of flavor, and only 242 calories per serving!! The vegetable selection for this recipe is your choice, so feel free to swap out ingredients. This lasagna is also a great option for meal prep or freezing leftovers for a later date!!

Vegetable Lasagna

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Summer Produce List (MidWest)

Nikki — Mon, 22 Jun 2020 18:00:18 +0000

The fourth summer produce region is Midwest. Summer has officially arrived and the produce lists are full of so many wonderful fruits and veggies!! Remember farmer’s markets and local farms also have fresh produce that may even cost a little less than the grocery stores. Be on the lookout for some great summer recipes using these produce items.

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Health Benefits of Ramps

Nikki — Wed, 15 Apr 2020 15:10:55 +0000

An April produce item that is used more frequently than you may think are ramps. Ramps, also known as wild leeks, are similar to leeks in appearance and flavor. Ramps are high in vitamin A and C, Selenium, and Chromium. Ramps can help support healthy teeth, bones and skin; promote brain function; and can help relieve symptoms of asthma, cystic fibrosis, dandruff, and hypertension. If you haven’t tried ramps before, give them a try. I will be posting a few recipes later today that use ramps raw and cooked. A great addition to any spring dish!!

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12 Delicious Ways to Eat Fiddlehead Ferns

Nikki — Thu, 09 Apr 2020 20:00:01 +0000

A springtime veggie that is a great addition to any dish and adds so much nutrition. Fiddlehead ferns have a similar taste to other green springtime veggies like asparagus. Check out the link below for 12 delicious ways to eat fiddlehead ferns… if you haven’t given fiddlehead ferns a thought before, try one of these recipes!!

https://www.foodnetwork.ca/healthy-eating/photos/best-fiddlehead-recipes-for-spring/#!Fiddlehead-Tart-Recipe

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10 Chicory Recipes

Nikki — Thu, 02 Apr 2020 20:00:29 +0000

If you like chicory or would like to give it a try, check out the following link for 10 Chicory recipes. These recipes are surprisingly easy and a great addition to any dish. Chicory, also known as endive, is available all year long, but spring and summer are when it’s in season.

https://www.olivemagazine.com/recipes/vegetarian/best-chicory-recipes/

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Health Benefits of Horseradish

Nikki — Wed, 08 Jan 2020 17:02:55 +0000

Our first January produce item that may not be used very frequently in the kitchen. Horseradish is a root vegetable known for its fragrant odor and taste. It belongs to the cruciferous family just like mustard, wasabi, cabbage, broccoli, and kale. Horseradish has many health benefits, as listed in the chart, including antibacterial and anticancer effects. Horseradish is low in calories, and “contains glucosinolates and isothiocyanates, which may protect against cancer, fight bacterial and fungal infections, and improve breathing issues.” Horseradish is commonly used as a condiment, but also can be found in supplements and teas.

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32 Thanksgiving Vegetable Side Dishes

Nikki — Wed, 27 Nov 2019 16:00:01 +0000

Sometimes it’s the side dishes for Thanksgiving that makes the meal complete, but the question is what should you make? The traditional sides are mashed potatoes, corn, stuffing, sweet potatoes, but what about something different that is healthy and delicious. Check out the following link for 32 Thanksgiving Vegetable Side Dishes that are real show-stoppers!!

32 Thanksgiving Vegetable Side Dishes

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Grilled Bok Choy Wedge Salad

Nikki — Wed, 13 Nov 2019 21:00:10 +0000

I like a good wedge salad, so this next recipe is a variation of the salad using bok choy. Grilled Bok Choy Wedge Salad is a twist on the typical wedge salad adding a smoky flavor and a more crunchy texture. Serve the salad as a side or add a grilled protein to create a weekday meal. Bok Choy can tend to be a bit bitter, but the ingredients all seem to work together and create a tasty balance.

https://www.cookinglight.com/recipes/grilled-bok-choy-wedge-blue-cheese-buttermilk-dressing

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