Nutrition Nibbles Archive

Nutrition Nibbles Flyer

Nutrition Services

Spring into Healthy Eating

As we welcome the season of spring, let's revitalize our eating habits and take advantage of the fresh, colorful produce which is common within the season. Consuming seasonal foods not only helps to support local farmers but also provides the vital nutrients your body needs. Let’s explore some of the best spring foods supporting a healthy lifestyle.

Here are some ways to incorporate seasonal foods into your meals:

• Head to the local farmer’s market and pick out whatever is fresh this week. Plan meals around what is in-season.

• Roasting brings out some of the sweetness in seasonal vegetables. Try roasting squash, sweet potatoes, asparagus, and mushrooms with olive oil, garlic, and fresh herbs.

• Use in-season fruits for pies and fruit salads. For example, you could make a strawberry shortcake.

• Create salads based on what is in season. Try a salad with roasted beets, kale, spinach, and lettuce.

• Add slices of seasonal fruits to your water for a refreshing way to naturally flavor your drink.

Source: https://www.chsbuffalo.org/blog/whats-season-farmers-markets/

Let's Get Movin'!

Family Seasonal Food Adventure Challenge



Embrace seasonal vegetables as a family! For the month of April, you can challenge the whole family to eat only seasonal fruits, vegetables, and local ingredients. You can visit the farmer’s market, discover new recipes, and enjoy the goodness that each season has to offer. Make it a fun adventure as you explore what is in season! At the same time, you will be getting your steps in from walking around the farmer’s market!

Harvest of the Month: Asparagus

Produce Tips:

• Choose asparagus with firm and straight stems. Avoid limp, wilted, or rubbery stalks.

• Asparagus should be bright green or purple in color based on the type of asparagus. Avoid them if they have yellow or brown spots.

• Thin stalks tend to be more tender while thicker stalks are more tough. However, the thicker stems can be great for roasting or grilling.

Storage Tips:

• Asparagus can be stored in the refrigerator for up to four days. You can place the ends in a jar with about one inch of water covered loosely with plastic wrap.

• You can wrap the asparagus in a damp paper towel and then place it in plastic bag or airtight container for a couple of days.

• For the thicker asparagus, you may want to use a vegetable peeler to remove the tougher part of the stalk.

Tip: Pairs well with lemon, balsamic vinegar, dill, thyme, and rosemary.

Source: https://www.dailysabah.com/life/food/vegetable-power-why-asparagus-will-fill-you-up-like-nothing-else

Recipe Highlight: Asparagus, Bell Pepper, and Mozzarella Quesadillas

Ingredients

• 1 bunch medium asparagus spears
• 2 tablespoons olive oil
• Kosher salt and ground pepper
• 2 red bell peppers; cut into strips
• Four 10-in. burrito size tortillas
• 2 cups shredded mozzarella
• 2 tbsp unsalted butter

Instructions:

1. Microwave asparagus in a covered dish on high for 2 minutes (or steam if no microwave). Brush with 1 tablespoon of oil.
2. Heat a grill pan over medium heat. Grill asparagus, flipping occasionally, for about 5 minutes, until tender and lightly charred. Cut in half and slice into 1-inch pieces. Sprinkle it with salt and pepper.
3. Heat the remaining 1 tablespoon oil in a skillet over medium-high heat. Cook peppers, stirring, for 8-10 minutes until tender and charred. Stir in 1/2 teaspoon salt and pepper.
4. On each tortilla, layer 1/2 cup cheese, 1/4 of the asparagus, and 1/4 of the peppers. Fold tortillas in half.
5. Melt 1/2 tablespoon butter in a skillet over medium heat. Cook each quesadilla for 3 minutes per side until golden and cheese is melted. Repeat with remaining quesadillas.
6. Cut into triangles and serve with guacamole, salsa, chopped scallions, and sour cream.

Source: https://www.foodnetwork.com/recipes/food-network-kitchen/asparagus-bell-pepper-and-mozzarella-quesadillas-5485972

Kids Corner

Source: https://www.carolinahungerinitiative.org/wp-content/uploads/2023/02/Asparagus-Coloring-Activity.pdf

SNAP provides monetary assistance to supplement the food budget of households that meet the financial and resource requirements.

Foods available under SNAP:

• Fruits and vegetables
• Meat, poultry, and fish
• Dairy products
• Breads and cereals
• Other foods such as snack foods and non-alcoholic beverages
• Seeds and plants, which produce food for the household to eat

For questions or assistance, call (336) 422-7758 or email fnsoutreach@secondharvestnwnc.org