May is the time to make melons a must-have on your menu! May thru September, melons are in peak season, providing a juicy and diverse fruit to enjoy all summer long. While all melons have soft, juicy fruit with a sweet fragrant flavor, their appearance varies widely. Watermelons are part of the gourd family. Rinds range from bright to deep green and they have a crunchy, reddish-pink interior. Honeydew and cantaloupe are known as muskmelons. While honeydew has a smooth, pale green rind and honey-flavored fruit, a cantaloupe has a more fibrous rind with light orange fruit.
     The secret to picking a perfect melon is in the weight and smell. A juicy, ripe melon will feel heavy and firm. Ripe melons should have an intense musky aroma near the stem.
     Biting into a juicy melon can be a refreshing experience and packs a punch of nutrition! Melons are about 90% water, which makes them a summer staple to help prevent dehydration. Melons also contain vitamins A and C, which help support our immune system.
     While melons are often enjoyed sliced for a meal or snack, they are incredibly versatile in the kitchen. Melons can be cut up and used in salsas or to infuse water. Throw watermelon slices on the grill for a unique spin on this sweet fruit. Don’t throw out the rind! Save watermelon rinds to make tasty pickles for your next barbeque. Melons also lend well to salads, like this refreshing melon salad recipe:
 
Mixed Melon, Cucumber and Feta Salad
Serves 6 (2/3 cup each)
 
All you need:
½ cup white balsamic vinegar
2 tbsp Hy-Vee honey
1 shallot, thinly sliced
¼ cup fresh mint leaves, plus additional for garnish
½ small cantaloupe, seeded, peeled and sliced
2 cups Hy-Vee Short Cuts watermelon
5 mini cucumbers, cut into ribbons
1 (8-oz) pkg Soirée traditional feta chunk cheese, cubed
Pink or black peppercorns, crushed, for garnish
 
All you do:

1. Whisk together vinegar and honey in a small bowl until combined. Add shallot and ¼ cup mint; gently stir to combine. Let stand 5 minutes.
2. Combine cantaloupe, watermelon, cucumber ribbons and feta on a large platter. Remove shallot from dressing; arrange shallot slices on top. Drizzle with dressing. Garnish with peppercorns and additional mint, if desired.

 
Recipe source: May 2022 Hy-Vee Seasons magazine

    Cabbage is a common spring vegetable that is enjoyed by many. I’ve always liked it in just about any form - cooked, fresh, and fermented, but have typically chosen standard head cabbage. Recently I’ve been trying other varieties and I have discovered that I really like bok choy.
     Bok choy (sometimes spelled bok choi, pak choy or pak choi) is a variety of Chinese cabbage and a member of the Brassicaceae family, within the sub-variety chinensis. This variety of cabbage does not form heads as other cabbages do, rather they have long, green leaves, with a lighter colored bulbous base that looks somewhat similar to celery. Bok choy originated in China, with records of cultivation going back to the 5th century and moved throughout Asia until the 15th century. It was introduced in Europe in the 18th century and eventually to North America in the 19th century.
      Bok choy is grown year-round in California and Hawaii and seasonally in a handful of states across the United States. It is a cool season crop and will be one of the vegetables that shows up in Midwest growing seasons in the early spring and fall. Most of the world’s crop is still grown throughout Asia, where limited farmland has led to sustainable practices of vertical farming. Bok choy is the crop of choice for vertical farming in Singapore, growing in towers up to 30 feet tall and producing nearly 1000 pounds annually for local consumption!
     Like most leafy greens, bok choy is low in calories but rich in nutrients. One cup of chopped bok choy has only 9 calories, 1 gram of fiber and is rich in vitamins A, C, K, and folate and calcium. Like other members of the Brassicaceae family, bok choy is also rich in glucosinolates, and selenium, both of which are shown to be effective in cancer prevention and management of blood sugar. Bok choy has flavor that is spinach-like in the leafy portion, while the crunchy stem end is similar to water chestnuts, with a slightly peppery undertone.
     For most preparations, leaves and stems are either chopped or julienned. Bok choy is the main ingredient in traditional kim chi, a spicy fermented side dish common in Korean cuisine. Smaller varieties of this vegetable, known as baby bok choy are often cut in half lengthwise and roasted or grilled. An easy way to start enjoying bok choy is to add to a fresh green salad or to your favorite stir fry. The recipe below is a simple and tasty dish that you can customize with your favorite protein add-in if you desire.
​
Bok Choy and Mushroom Stir-Fry
(makes 4 servings)
 
1 pound bok choy
1 large carrot
8 dried shitake mushrooms
1 tablespoon canola oil
1 teaspoon minced garlic
1 teaspoon minced ginger
¼ cup low sodium chicken broth
1 tablespoon oyster sauce
1 teaspoon sesame oil
2 teaspoons cornstarch
1 tablespoon sesame seeds
6 scallions, chopped
2 cups cooked brown rice

1. Wash hands and work surfaces. Wash bok choy and carrot and drain on paper towel.
2. Prepare vegetables: chop bok choy leaves and stems into 1-inch slices. Using a vegetable peeler, cut carrot into long ribbons lengthwise. Soak mushrooms in hot water for 20 minutes, drain and slice.
3. Heat wok over medium high heat; add oil, garlic and ginger and heat until fragrant.
4. Add mushrooms and stir fry 2 minutes. Add bok choy and carrots; stir fry 1-2 minutes.
5. Combine broth, sesame oil, oyster sauce and cornstarch; add to wok and heat until thickened.
6. Serve over brown rice; sprinkle with sesame seeds and scallions before serving.

 
Nutrition information: Calories: 293, Total Fat: 7.5g, Saturated Fat: .8g, Sodium: 565mg, Carbohydrates: 52g, Fiber: 8g, Protein: 9g
 
Recipe adapted from The Spruce Eats, analyzed by verywellfit.com

      May is National Arthritis Awareness Month. Arthritis is one of the most widespread health conditions in the United States. It currently affects over 53 million Americans and is expected to grow to over 67 million people by the year 2030. Arthritis is the leading cause of disability in the U. S. and it affects about one in four adults overall. The month of May is recognized each year as National Arthritis Awareness Month.
 
    There are three major forms of arthritis:
 
     Osteoarthritis:  Osteoarthritis (OA) is the most common form of arthritis. In OA the cartilage within a joint begins to breakdown and the underlying bone begins to change. It can cause pain, stiffness, and swelling. Osteoarthritis is usually caused by wear and tear of the cartilage that cushions the joints.
     Rheumatoid arthritis: Rheumatoid arthritis, or RA, is an autoimmune and inflammatory disease, which means that your immune system attacks healthy cells in your body by mistake, causing inflammation (painful swelling) in the affected parts of the body. RA mainly attacks the joints, usually many joints at once. RA commonly affects joints in the hands, wrists, and knees.
     Psoriatic arthritis:  Psoriatic arthritis is a type of arthritis linked with psoriasis, a chronic skin and nail disease. Psoriasis causes red, scaly rashes and thick, pitted fingernails. Psoriatic arthritis is similar to rheumatoid arthritis (RA) in symptoms and joint swelling (inflammation). But it tends to affect fewer joints than RA.
 
     Although there is no cure for arthritis, there are lifestyle steps you can take to ease the pain and reduce further symptoms.

1. Follow an Anti-inflammatory diet. A diet rich in whole foods, including fruits, vegetables, fish, nuts and beans is not only great for overall health, but can also help manage disease activity. These are all the principles of the Mediterranean diet, which is frequently touted for its anti-inflammatory and disease-fighting powers. Inflammatory foods such as saturated fats, sugary foods and beverages and highly processed foods may aggravate arthritis pain.
2. Walk! Walking has been shown to improve arthritis pain, fatigue, function, and quality of life. Walking is something almost everyone can do and can be done without any special equipment. You can begin at your own pace and build up your distance. There is no better time to begin a walking program than during Arthritis Awareness Month.
3. Manage your weight. Weight loss eases arthritis pain and improves the quality of life of adults living with arthritis, especially if they are overweight or have obesity. Following a healthy balanced diet and getting movement in each may do the trick.
4. Get enough sleep. Lack of sleep can make pain worse. Studies show that as many as 80% of people with arthritis have difficulty sleeping. By working on your sleep hygiene, you may be able to ease some of your arthritis pain.
5. Stop smoking. Arthritis is just one more reason to quit smoking. Smoking can worsen symptoms of arthritis and cause more joint pain. Research shows that smoking is harmful to you bones and joints.
6. Limit alcohol use. Alcohol's inflammatory effects can aggravate both degenerative joint pain from osteoarthritis and auto-immune conditions such as rheumatoid arthritis
7. Manage stress. Being under stress can worsen arthritis symptoms. The best solution is to manage stress before it can undermine disease management and quality of live. Meditation, walking and listening to music can all help manage stress. Find what works best for you.
   
   

Add this easy anti-inflammatory recipe to your meal plan to help reduce arthritis pain.

Spinach-Quinoa Bowls with Chicken and Berries
Serves 2

Ingredients:
3 cups fresh baby spinach or mixed greens
1 cup cooked quinoa
2/3 cup chopped cooked chicken breast
1/2 cup fresh blueberries or sliced fresh strawberries
2 tablespoons crumbled feta cheese
1 tablespoon sliced almonds, toasted, unsalted
2 tablespoons extra-virgin olive oil
1 tablespoon white wine vinegar
14/ teaspoon Dijon mustard
1/2 teaspoon honey
1/2 teaspoon kosher salt

Directions:

1. Divide the spinach, quinoa, and chicken evenly between two 1-quart airtight containers. Top each salad evenly with the berries, cheese, and almonds. Cover and chill until ready to serve.
2. Just before serving whisk together the oil, vinegar, mustard, honey and salt in a small bowl. Divide the dressing evenly between the salads and toss to coat; serve immediately.
3. Dairy-free option: Omit the feta cheese and increase the sliced almonds to 3 tablespoons.

Nutrition information:
Calories 396, Fat 20 g, Protein 23 g, Carbohydrate 31 g, Fiber 6 g
Recipe Source: Cooking Light

Tracey Shaffer is a registered dietitian and certified health coach and owner of KC Nutrition Coach in Eastern Jackson County. She can be reached at tracey@kcnutritioncoach.com. You can visit her website at kcnutritioncoach.com.

     ​Mid-Continent Public Library branches are giving away at-home COVID tests to customers who request one, while supplies last, courtesy of Samuel U. Rodgers Health Center. Customers can stop by any MCPL branch to get a COVID test kit, which contains two nasal swab tests. The Library’s partnership with Samuel Rodgers Health Center is part of a larger effort to make more COVID tests available to the public.
     “We know that at-home COVID tests are a valuable tool for many individuals and families, and we’re happy to help Samuel U. Rodgers Health Center get more of them into the hands of community members,” said Christen Stein, MCPL Associate Director for Public Service. “At MCPL our mission is to provide resources and services that support our customers’ needs, and this effort is one more way we can accomplish this.”
     Community members can pick up one kit per person, per day, at their local MCPL branch. A Library card is not required, and the test kits are free. Visit mymcpl.org/locations to find a branch near you. MCPL continues to partner with local health departments in its district to host COVID-19 vaccine clinics. Upcoming clinics can be found at mymcpl.org/Vaccine.
​     Additional health and wellness events and resources from the Library can be found at mymcpl.org/Wellness.

 
If you are looking for the most versatile kitchen cookware in 2022, look no further as you can bake, roast and sauté all in one pot: a Dutch oven! Most Dutch ovens are made of cast iron covered with an enamel coating. Both materials are safe to use on the stovetop (electric, gas and induction burners), in the oven, and are durable and easy to clean. Enameled cast iron is oven-safe up to 500°F, and includes pot protectors that prevent chips and moisture buildup.
 
This cookware can cook a whole chicken, your favorite casserole, brown meat, sauté vegetables and even bake bread! It can go from a high cooking temperature on the stovetop to a slow cooking method in the oven. A Dutch oven distributes even heat when cooking and remains even heat longer than any other pot, pan or kitchen cookware. You can find a Dutch oven in many colors and sizes to fit your style or make a stylistic statement. Look for a variety of Dutch ovens at Hy-Vee or on HSTV.com where you can stream and shop. Check out the dietitian-approved Dutch oven recipe below.
 
 
Oven-Baked Paella
Hands On 20 minutes
Total Time 1 hour
Serves 8 (1 1/3 cups each)
 
All you need:
1 (1-lb) pkg Hy-Vee Fish Market frozen shell-on, EZ peel and deveined raw shrimp (16 to 20 ct.), thawed
1 tbsp Gustare Vita olive oil
⅔ cup Hy-Vee Short Cuts chopped white onions
1 red bell pepper, seeded and cut into strips
⅔ (13.5-oz) pkg fully cooked smoked chorizo sausage, sliced
1½ tsp ground turmeric
1½ tsp smoked paprika
4 cloves garlic, minced
1 (6.8-oz) pkg Hy-Vee Spanish rice and vermicelli mix
1 cup Hy-Vee long-grain white rice
4½ cups Hy-Vee no-salt-added chicken stock
1½ tbsp Hy-Vee tomato paste
 ½ (12-oz) pkg frozen Hy-Vee sweet peas, thawed
 
All you do:
1. Preheat oven to 325°F. Peel shrimp, leaving tails intact. Pat shrimp dry with paper towels.
2. Heat oil in a 4-qt. Dutch oven over medium heat. Add shrimp; cook 2 to 4 minutes or until shrimp reach (145°F). Remove from Dutch oven and set aside. Add onions, bell pepper and chorizo to Dutch oven; cook 3 to 5 minutes or until vegetables are softened and chorizo is lightly browned.
3. Stir in turmeric, paprika and garlic. Add Spanish rice mix with seasoning packet and white rice; cook and stir 1 minute or until fragrant. Stir in chicken stock and tomato paste. Bring to a boil. Cover and transfer to oven. Bake 30 minutes or until most of stock is absorbed.
4. Remove from oven, stir in shrimp and peas. Cover and bake 8 to 10 minutes or until shrimp are heated through.
 
Nutrition facts per serving: 330 calories, 11g fat, 3g saturated fat, 0g trans fat, 110mg cholesterol, 920mg sodium, 35g carbohydrates, 3g fiber, 4g sugar (0g added sugar), 21g protein. Daily Values: Vitamin D 0%, Calcium 6%, Iron 10%, Potassium 6%
 
Recipe source: April 2022 Hy-Vee Seasons magazine
 
 
The information is not intended as medical advice. Please consult a medical professional for individual advice
​

    Lettuce and salad greens of all types are among the most popular early season vegetable. As my husband and I have been planning our garden, I found myself getting more excited about early season crops than I usually do. I usually have ‘good intentions’, but this year, I’m using a different approach…with my salad greens anyway! I am using a container garden approach for my lettuce, as described in the article from the Tiger Garden shop on MU’s campus, which can be found at this link: https://bit.ly/3sRtYLc
     Lettuce, or Lactuca sativa, is an annual plant of the Asteraceae family. Lettuce was first cultivated in ancient Egypt as a seed oil and a medicinal herb, and several varieties are seen in ancient tomb drawings. Cultivation would continue in Ancient Greek and Roman civilizations and was praised by Hippocrates, the father of medicine, for its healing powers. Caesar Augustus is also said to have created a statue to honor the vegetable when it seemingly cured an illness when formal medications had failed.
     California dominates lettuce production at around 70% of production, with Arizona producing most of the remaining lettuce needed to feed the average American adult more than 30 pounds of lettuce per year. According to the USDA National Agricultural Statistics Service (NASS), more than 8000 million pounds of lettuce was grown in 2015, valued at nearly 1.9 billion dollars.
     The most common types of lettuce suitable for growth in the Midwest are butterhead, leaf, and romaine. Head lettuce requires a longer growing season than leaf lettuce and will turn bitter if temperatures in late spring are in the upper 70’s. In addition to growing in container gardens, lettuce can also be started indoors and transplanted or sown directly into soil as soon as soil temperatures reach between 45-55 degrees. If started indoors, seedlings should be gradually adapted to cooler outdoor temperatures before planting, a process known as hardening.
     Because of the high water content of lettuce – around 95% - lettuce is often thought to be void of nutrition, however it is a good source of vitamins A, C, and K, as well as potassium and folate. Lettuce that has deeper colors has higher concentration of nutrients, thus varieties like romaine and red leaf lettuce will have more nutrients than traditional iceberg lettuce. Combining lettuce varieties will increase nutritional value as well as appeal when making a salad.        
     The best spring salad contains variety in color, flavor, and texture. Create additional interest with dressings using different flavored oils and vinegars. Lemon or lime juice can also add tartness without excess acidity. Personalize your dressing with your favorite spices to complete your salad. Dressing should not be added to greens until just before serving to maintain the crisp texture of the greens. Lettuce can also be added to or used as a wrap for a sandwich instead of bread. This copy-cat recipe of one of my favorite restaurant appetizers is a tasty way to use lettuce in lieu of a salad.  


Asian Lettuce Wraps
(makes 8 appetizer or 4 meal servings)
 
1 tablespoon sesame oil
1 teaspoon minced garlic
1 lb. lean ground chicken
1 cup chopped water chestnuts
1 cup chopped red bell pepper
¼ cup low sodium teriyaki sauce
¼ cup water
1 tablespoon cornstarch
8 large lettuce leaves (Bibb or Romaine work well)
½ cup chopped green onion
¼ cup chopped peanuts
 

1. Wash hands and work surfaces. Wash bell pepper and green onions.
2. Heat oil in medium skillet. Add garlic and chicken. Break up chicken and stir until browned.
3. Add bell pepper and water chestnuts, stir to combine. Add teriyaki sauce and heat until bubbly.
4. Combine water and cornstarch. Add to chicken mixture; cook and stir until thickened.
5. Serve chicken in lettuce leaves, top with green onions and peanuts if desired.

 
Nutrition information (for 8 servings): Calories: 302, Total Fat: 7g, Saturated Fat: .6g, Sodium: 210mg, Carbohydrates: 6.5g, Fiber: 1g, Protein: 52g
 
Recipe adapted from MyPlate Kitchen, analyzed by verywellfit.com

by Tracey Shaffer, RDN, LD ​

     April is National Garden Month. Springtime is a perfect time to get our plants and garden ready. If you have never started a garden now is the time to start. A garden is a great place to teach kids valuable lessons while spending time together. And what kid doesn’t like to play in the dirt?
 
Growing a garden together can be easy with a few simple steps:

1. Select your produce. Think about what you and your family like to eat and even some different vegetables that you have never tried. Deciding on what to grow can help with determining how much space you will need.
2. Pick a location. Decide where you are going to grow your garden. Will you used raised bed, a container or a space in the yard? Will it be shady or full sun? Most fruit producing plants such as tomatoes, peepers and squash require at least 6 hours of sunshine each day. Leafy vegetables can be in shadier areas. Also, make sure you are close to a water source so that watering is easier.
3. Pick a size. How big will your garden be? Thinking about how much space you have and what you are going to plant will help you determine your garden size.
4. Decide when to plant. Cool season crops such as broccoli, cabbage and leafy greens do best in the spring and fall and don’t like the hotter temperatures. Tomatoes, peppers, corn and squash prefer warmer temperatures and it is best to plant after the frost has passed.
5. Water, fertilize and weed. Vegetables need about an inch of water per week including precipitation. Use a water-soluble fertilizer diluted according to label directions to get plants off to a good start.  Practices like mulching, using protective netting, and selecting disease resistant plants can help reduce the probability that your garden will suffer from diseases and insects.
6. Choose the best time to harvest. Proper harvesting is as important as proper growth. Knowing when to harvest can increase the storage life and edibility of your crops.
7. Continue in the kitchen. Kids who grow their own vegetables are much more likely to eat them. Let them choose what recipe they would like make with their veggies.

 
     There are so many things to do with your garden harvest! Kids will love taking care of the plants and watching their garden grow. It is a great way to spend quality time with kids, teach them a new skill, and get them loving vegetables! If you need more information on gardening, contact your Local Extension Service office.
 
     Try these Mini Zucchini Pizzas for a veggie twist on pizza that kids will love.
 
Mini Zucchini Pizzas
 
Ingredients:
Zucchini, sliced into rounds
Pizza sauce
Mozzarella cheese, shredded
Fresh Parmesan cheese, shredded
Olive oil
Fresh basil
 
Directions:
Place sliced zucchini between paper towels to remove moisture for about an hour.
Place the rounds on a parchment-lined cookie sheet and top a dollop of pizza sauce and shredded mozzarella and.
Bake at 375° for 15-20 minutes until cheese is bubbly. Then drizzle with olive oil or top with fresh basil.
 
Tracey Shaffer is a registered dietitian and certified health coach and owner of KC Nutrition Coach in Eastern Jackson County. She can be reached at tracey@kcnutritioncoach.com. You can visit her website at kcnutritioncoach.com.

     Hemoglobin A1C is a simple blood test that tells your average blood sugar level over the last 2-3 months. All adults should consider having their hemoglobin A1C tested periodically as recommended by their physician. An A1C screening can also identify prediabetes while being used as a tool by physicians to diagnose diabetes and monitor the effectiveness of your diabetes treatment over time. Prediabetes is very common, often unknown, and is a critical time to take action with lifestyle changes to prevent or delay diabetes. For someone who is at low risk of developing diabetes, their doctor may recommend an annual A1C test or even testing every few years. For someone with diabetes, they are often encouraged to get an A1C test every 6 months if their diabetes treatment is working well and every 3 months if they are working on adjusting their treatment.
     Knowledge is power when it comes to your health. Yet it is common to avoid preventative screenings out of fear. Instead, try thinking of a screening as one point in time of your very own research study. By finding out where your average blood sugar is now, you can assess the factors influencing your numbers and make a plan for what steps you can take to maintain or improve upon your results.
     If you’re not sure where to start, your Hy-Vee dietitian is here to help. Visit https://www.hy-vee.com/health/hy-vee-dietitians to learn more and register for upcoming diabetes-friendly services including our Diabetes Nutrition Store Tours that are available on-demand or as part of a live virtual group store tour. These tours are offered in both English and Spanish, and over the course of 45 minutes a Hy-Vee dietitian will walk you through what to add to your cart to help you manage your diabetes or help you care for someone living with diabetes.   
     Throughout the month of April a Hy-Vee near you is offering complimentary hemoglobin A1C screenings, thanks to our generous sponsors: Birds Eye frozen vegetables, California avocados, Catalina Crunch, Sugarbreak and BD Medical. Limited screening spots are available on a first-come, first-serve basis. Request your free screening today at https://www.hy-vee.com/health/hy-vee-dietitians.
 
The information is not intended as medical advice. Please consult a medical professional for individual advice

 
     March is Colorectal Cancer Awareness Month. About 1 in 25 people in the United States will develop colon or rectal cancer at some point during their lifetime.  If you are over the age of 45, getting screened regularly can prevent colorectal cancer but there are other lifestyle habits that may reduce your risk.
 
     The American Cancer Society recommends the following to lower your risk of colorectal cancer:
 

1. Get screened. Screenings can detect colon or rectal cancer earlier, when treatments are more likely to be more successful. It is recommended that people at average risk should start getting screened at age 45 years. Talk to your healthcare provider when you should start screening and what tests are recommended for you.
2. Get regular exercise. Exercise can be as simple as going on a daily walk. Being more active may lower your risk,
3. Control your weight.  Being overweight or obese increases your risk of dying from colon or rectal cancer which may be due to the higher blood levels of insulin and related hormones that appear to encourage cancer growth. Decreasing weight by just 10% can make a difference.
4. Don’t smoke. People who have been smoking are more likely than people who don’t smoke to develop and die from colon and rectal cancer.
5. Avoid alcohol. Alcohol use has been linked with a higher risk of colorectal cancer. Men should limit alcohol to no more than two drinks per day and women should limit alcohol to no more than one drink per day. A drink is 12 ounces beer, 5 ounces wine, or 1 1/2 ounces of 80-proof distilled spirits.
6. Eat lots of fruits and vegetables. A diet high in fruits in vegetables is beneficial due to the phytochemicals and antioxidants they contain that can block the growth of cancer cells and fight the inflammation that that can fuel cancer.

 
     Studies have also shown that a calcium rich diet can make it less likely to have colon growths and colorectal cancer. Low and non-fat dairy products included in your diet may help reduce your risk. Whole grains and beans, due to their fiber content, B vitamins and phytochemicals and eating fatty fish such as salmon with omega-3 fatty acids can help slow the growth of cancer cells.
     Studies show that red meat (beef, pork, and lamb) and processed meats such has hotdogs, bacon and luncheon meats may raise your risk of developing colorectal cancer. It is recommended that less than 18 ounces of red meat be eaten weekly.
 
      Try this fiber packed recipe full of antioxidants for cancer prevention:
 
Mediterranean Bean Salad
Serves 8
 
Ingredients:
15 ounce can cannellini beans, drained and rinsed
15 ounce can garbanzo beans, drained and rinsed
1 cup cherry tomatoes, halved
2 small cucumbers, halved lengthwise and thinly sliced (do not peel)
1/4 red onion, thinly sliced
1/2 cup peppadew peppers, rough chopped
1/2 cup black olives, halved
1/2 cup pimento stuffed green olives, halved
1 cup assorted colorful bell peppers, diced
1/2 cup crumbled feta cheese
1/2 cup chopped marinated artichokes
10 large basil leaves, shredded
 
Dressing:
1/4 cup extra virgin olive oil
4 tablespoons red wine vinegar
1 teaspoon dried Italian herbs
1 garlic clove, minced
Salt and pepper to taste
 
Instructions:
Whisk the dressing ingredients together and taste to adjust any of them. Add more vinegar if you want a tangier flavor.
Put the beans in a large salad bowl. Add the rest of the ingredients and toss with a generous amount the dressing.
The salad will keep, well covered, for several days in the refrigerator.
 
 
Tracey Shaffer is a registered dietitian and certified health coach and owner of KC Nutrition Coach in Eastern Jackson County. She can be reached at tracey@kcnutritioncoach.com. You can visit her website at kcnutritioncoach.com.
 

     This month’s spotlight is on another vegetable that many of us reach for all year ‘round for its continuous availability. It is a staple item on vegetable trays, adds a distinctive crunch to salads, and is a common sauté item in the beginning of many soup recipes. It’s also one of my favorite quick snacks to dip in some peanut butter.  By now you have probably guessed that I am talking about celery.
     Celery is a member of the Umbelliferae family that grew wild in the Mediterranean region thousands of years ago, and was mentioned in Chinese writings as early as 5 AD. The wild form of celery, also known as smallage, was initially used as medicine, though gained popularity as a food source in the 16th century in northern Europe. A popular variety in Asia is leaf celery, which has tender stems that are somewhat reminiscent of wild celery. It wasn’t until the 18th century that celery was refined and cultivated to resemble the vegetable that we recognize today. Pascal is the most common variety with the tight, straight, sturdy bunches that children like to fill with peanut butter. Celeriac, or celery root, is another variety that is grown for both the stalks and the bulbous root that resembles a turnip.
     Celery leaves have a stronger flavor than the stalk and are often dried, which intensifies the flavor. Celery seeds are also used for their flavoring capability alone and ground with salt as celery salt. One celery seed is about the size of the period and the end of this sentence, and one ounce of celery seeds can grow one acre of celery, producing 32,000 to 42,000 celery plants. In the US, most celery is grown in California, Florida and, ironically, Michigan where it made it’s debut in the early 1800’s.
     Widely recognized as one of the healthiest snacks available, celery is a great source of fiber, which is especially impressive given the vegetable's low-calorie count. This makes it a great choice for those concerned with losing weight or maintaining healthy digestion. Celery is a rich source of vitamins A, C, and K, as well as folate and potassium. Celery is also rich in antioxidants such as lunularin, bergapten, and phthalides, which aid in blood pressure regulation and the prevention of heart disease.
     When shopping, choose celery with firm stalks with bright green leaves that have a fresh aroma. Celery will keep up to two weeks wrapped in plastic in the crisper drawer. While firm, crispy celery is most desired for crudité and salads, if it starts to get limp, it can still be used in cooked dishes, or even chopped and frozen for later use. The salad recipe below is a tasty combination of colors, textures, and flavors.

Apple and Celery Salad
(Makes 8 servings)
 
2 cups chopped apples (about 4 medium)
1 cup chopped celery
½ cup raisins
½ cup chopped walnuts
¼ cup vanilla yogurt
2 Tablespoons orange juice
½ teaspoon cinnamon

1. Wash hands and work surfaces. Wash apples and celery stalks.
2. In a large bowl, combine apples, celery, raisins, and walnuts.
3. In a small bowl combine yogurt, orange juice and cinnamon; stir to combine.
4. Pour dressing over apple and celery mixture and mix well.
5. Chill 30 minutes before serving.

           
Nutrition information: Calories: 110, Total Fat: 1.5g, Saturated Fat: 0g, Sodium: 17mg, Carbohydrates: 24g, Fiber: 3.5g, Protein: 1.5g
 
Recipe adapted from MyPlate Kitchen, analyzed by verywellfit.com
 
Denise Sullivan is a Nutrition and Health Education Specialist for MU Extension in the Urban West Region, serving Jackson and Platte Counties.
     MU Extension is a partnership of the University of Missouri campuses, Lincoln University, the people of Missouri through county extension councils, and the National Institute for Food and Agriculture of the U.S. Department of Agriculture. Visit our website at:
https://extension.missouri.edu/counties/urban-west-region