May 2026
Volume 5 Issue 4
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Featured Program of the Month!
Lenexa Farmers Market
From May through October, you will find our Extension Master Food Volunteers at the Lenexa Farmers Market! Shop for local produce and other products, get new recipes, learn new information, and chat with our FANTASTIC volunteers!
Our other volunteer groups are also at the markets each month on rotating weeks, so if you miss us, make sure to stop by our Extension booth and chat with them!
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Dairy products, such as milk, yogurt, and cheese, are not only high in calcium but can also be a good source of protein.
Did you know that Parmesan cheese has the highest calcium of all cheeses at 314 mg per 1 ounce serving and has the highest protein at 10 g per 1 ounce?! Hard, aged cheeses usually have a higher concentration of protein and calcium as more water is removed during the processing.
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Chicken Zucchini Meatballs with Lemon Feta Sauce
Makes 12 servings
| | These delicious chicken zucchini meatballs are served with a refreshing lemon feta sauce. Serve meatballs over orzo or your favorite pasta, on a salad, or by themselves! | |
- 1 large zucchini
- 1 large finely chopped shallot, divided
- 1/2 cup Panko bread crumbs
- 1 ½ teaspoons ground cumin
- 1/2 teaspoon red pepper flakes, divided
- 1/2 teaspoon salt
- 1 pound ground chicken
- 2 tablespoons chopped fresh parsley
- 2 tablespoons chopped fresh basil, plus more for serving
- 1/4 cup crumbled feta cheese, divided, plus more for serving
- 3 tablespoons lemon juice (1 large lemon)
- Salt and pepper to taste
- 1/4 cup olive oil, plus more for drizzling
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- Preheat the oven to 425°F. Lightly grease a baking sheet.
- Grate the zucchini using the large holes of a box grater. Add zucchini to a large bowl and add 1/2 of the chopped shallot.
- To the zucchini mixture, add panko, cumin, 1/4 teaspoon red pepper flakes, and 1/2 teaspoon salt. Use your hands and toss to combine. Add the chicken, parsley, basil, and 2 tablespoons of feta cheese and gently mix to combine.
- Use a 1 ½ inch scoop to portion the meat mixture and form into balls. Place meatballs on the baking sheet, drizzle with olive oil, and roast for 10 minutes. Turn the meatballs, drizzle with oil, and roast for 5 more minutes, or until they reach an internal temperature of 165°F.
- While meatballs are cooking, in a small bowl, add the remaining shallot, lemon juice, 2 tablespoons feta cheese, olive oil, 1/4 teaspoon red pepper flake, and season with salt and pepper to taste. Stir to combine.
- Once meatballs are cooked, drizzle them with the lemon feta sauce. Serve with additional crumbled feta and fresh basil if desired.
- Refrigerate leftovers in an airtight container within 2 hours.
| | Contact us for nutrition information. | | |
Vegetables should be included in most meals and snacks of the day! Here are some easy tips to get more veggies into your meals and snacks.
1. Blend Them In - Vegetables can disappear into foods you already love. Add spinach to smoothies, mix shredded zucchini or carrots into baked goods, or stir pureed veggies into pasta sauces, soups, and casseroles.
2. Swap Them In - Replace part (or all) of a traditional ingredient with vegetables such as:
- Use cauliflower rice instead of white rice
- Try zucchini noodles (“zoodles”) in place of pasta
- Swap half the meat in dishes like tacos or burgers with finely chopped mushrooms or lentils
3. Load Up Mixed Dishes - One-pot meals are perfect for vegetables. Add extra veggies to:
- Stir-fries
- Soups and stews
- Pasta dishes
- Casseroles
The more variety, the better—think color and texture!
4. Make Veggies the Base - Build meals around vegetables instead of treating them as a side:
- Grain bowls with roasted veggies
- Big entrée salads with protein
- Veggie-packed omelets or scrambles
5. Keep Them Ready to Go - Wash, chop, and store vegetables so they’re easy to grab. Prepped veggies make it more likely you’ll toss them into meals or grab them for a snack.
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Knowledge for Life newsletter
Interested in learning more about other topics or events around gardening, nature, aging, and so much more? Sign up for our monthly Knowledge for Life newsletter which will you give you the latest happenings in our office.
| | K-State Research and Extension is committed to providing equal opportunity for participation in all programs, services and activities. Program information may be available in languages other than English. Reasonable accommodations for persons with disabilities, including alternative means for communication (e.g., Braille, large print, audio tape, and American Sign Language) may be requested by contacting the JoCo KSRE Office two weeks prior to the start of the event at (913) 715-7000. Requests received after this date will be honored when it is feasible to do so. Language access services, such as interpretation or translation of vital information will be provided free of charge to limited English proficient individuals upon request. | | Let us know how you liked this month's newsletter! | | | | | | |
