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Family Meals Matter: August eats

July 30th, 2013 10:26 am by Staff Report

Family Meals Matter: August eats

Family Meals Matter: August eats

HealthyEating.org

MCT

August is National Watermelon Month and National Sandwich Month. Aptly named, watermelons are about 91-percent water by weight, making them a delicious way to stay hydrated during the summer. And since sandwiches are perfectly portable, the August food celebrations are picnic-perfect.

Celebrate the start of August this week with a featured family meal of Grilled Eggplant Panini, Bean Salad and Watermelon Smoothies. Other festive recipes to enjoy all week long include Open Faced Turkey Sandwiches, Watermelon-Feta Salad with Fresh Herbs, California Cheese and Vegetable Sandwich and Watermelon & Peach Salsa with Cayenne Chips.

FEATURED FAMILY MEAL:

GRILLED EGGPLANT PANINI

http://healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/35234/grilled-eggplant-panini.aspx

Total Preparation Time: Less than 15 minutes

Actual Cooking Time: 15 to 30 minutes

Number of Servings: 4 (337 calories/serving)

Grilled eggplant is one of life's simpler pleasures: creamy and rich. Look for medium-size, purple eggplants with firm skins and no mushy spots. This end-of-summer treat will be even tastier if you can find the vegetables at a local farm stand — or in your own backyard!

Ingredients:

2 tablespoons reduced-fat mayonnaise

2 tablespoons chopped fresh basil

2 tablespoons extra-virgin olive oil, divided

8 1/2-inch slices eggplant (about 1 small)

1/2 teaspoon garlic salt

8 slices whole-grain country bread

8 thin slices fresh mozzarella cheese

1/3 cup sliced jarred roasted red peppers

4 thin slices red onion

Preparation:

1. Preheat grill to medium-high.

2. Combine mayonnaise and basil in a small bowl. Using 1 tablespoon oil, lightly brush both sides of eggplant and sprinkle each slice with garlic salt. With the remaining 1 tablespoon oil, brush one side of each slice of bread.

3. Grill the eggplant for 6 minutes, turn with a spatula, top with cheese, and continue grilling until the cheese is melted and the eggplant is tender, about 4 minutes more. Toast the bread on the grill, 1 to 2 minutes per side.

4. To assemble sandwiches: Spread basil mayonnaise on four slices of bread. Top with the cheesy eggplant, red peppers, onion and the remaining slices of bread. Cut in half and serve warm.

Cook’s Notes: To reduce the sodium in this dish, use powdered or granulated garlic instead of garlic salt.

BEAN SALAD

http://healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/7597/bean-salad.aspx

Total Preparation Time: Less than 15 minutes

Actual Cooking Time: No cooking required

Number of Servings: 8 (125 calories/serving)

A great, low-fat recipe that's quick and simple but fabulous tasting!

Ingredients:

1 cup black beans

1 cup garbanzo beans

1 cup pinto beans

1 cup red kidney beans

1 bunch cilantro, washed and chopped

1 medium red onion

1/2 cup seasoned rice vinegar

Salt and pepper

Preparation:

1. Wash tops of all cans then open. Place all beans in a strainer and rinse well. Place in large bowl.

2. Wash and chop onion and cilantro and add to beans.

3. Add rice vinegar and stir. Add salt and pepper to taste.

Cook's Notes: You can get very creative with this recipe. You can add in cut green beans (my favorite), olives, cooked brown rice (then you'll need to add a bit more rice vinegar), or whatever other fresh vegetables you have — just chop them up and stir them in.

WATERMELON SMOOTHIE

http://healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/16555/watermelon-smoothie.aspx

Total Preparation Time: Less than 15 minutes

Actual Cooking Time: No cooking required

Number of Servings: 4 (104 calories/serving)

Ingredients:

1 (8-ounce) container of lemon, fat-free Yogurt

3 cups cubed, seeded Watermelon

1 pint fresh Strawberries, cleaned and hulled

1 tablespoon Honey or strawberry jam

3 Ice cubes

Preparation:

In a blender or food processor, combine yogurt, watermelon, strawberries, honey and ice cubes. Process until smooth and frothy. Serve in tall glasses with a straw.

ADDITIONAL RECIPES:

WATERMELON-FETA SALAD WITH FRESH HERBS

http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/34009/watermelon-feta-salad-with-fresh-herbs.aspx

WATERMELON & PEACH SALSA WITH CAYENNE CHIPS

http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/50168/watermelon-peach-salsa-with-cayenne-chips.aspx

OPEN FACED TURKEY SANDWICH

http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/7804/open-faced-turkey-sandwiches.aspx

CALIFORNIA CHEESE AND VEGETABLE SANDWICH

http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/35715/california-cheese-and-vegetable-sandwich.aspx

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