First Posted: 5/20/2014
Memorial Day officially marks the beginning of summer. Many of us are planning social get-togethers with family and friends but some may be just a quiet day in the backyard. Either way, celebrate the holiday weekend with good health in mind.
Memorial Day also marks the beginning of planting gardens as it is beyond the May 15 frost-free deadline. Gardens bring lots of local produce whether it’s our garden, our neighbors or the local farmers. If you are not planning to plant a garden, maybe a patio tomato plant with basil is enough to boost the number of vegetables served in your kitchen this summer.
Summer picnics are a great time to try new recipes, including local produce or your own homegrown vegetable. Penn State Extension has a produce marketing guide which introduces the proper cooking and storage of many Pennsylvania-grown produce. The Penn State Extension Pennsylvania Produce Guide gives research-based information on how to select, store and use produce grown in Pennsylvania. Call our office at 1-888-825-1701 to receive your free copy.
Either way you can best afford vegetables to eat, fresh or frozen is good. Fresh and frozen vegetables are similar in nutrient content according to a study just recently released by the University of Georgia. Tufts Health and Nutrition newsletter reported their results. “Frozen produce is just as nutritious as fresh when comparing fresh produce that was stored in the refrigerator for five days of which it showed losses of Vitamin A, C and folate.”
New recipes and or just making something new may be a concern with some families. Picnics may be just the time to introduce new recipes with vegetables. Sharing new recipes with friends and family really helps to get positive feedback even if you think no one in your family will eat it.
This recipe uses a homemade white sauce instead of canned cream soup which lowers the salt and calorie content. To reduce the calories even more, substitute summer squash for the corn.
Broccoli and Corn Casserole
2 tablespoon onion, chopped
2 tablespoons margarine
1 tablespoon flour
1 1/4 cups skim milk
1 8-ounce package Monterey Jack cheese
1 12-ounce can whole kernel corn, drained
1/2 cup cracker crumbs
2 10-ounce packages frozen broccoli, cooked and drained or 3 cups fresh broccoli steamed
Preheat oven to 350°F. Sauté onion in 1 tablespoon margarine. Blend in flour.
Gradually add milk. Cook until thickened. Add cheese, stirring until melted.
Stir in corn and 1/4 cup of cracker crumbs. Place broccoli into 11” x 7” baking dish.
Pour cheese sauce over broccoli. Enjoy!
Toss remaining cracker crumbs with 1 tablespoon melted margarine and sprinkle over casserole.
Bake for 30 minutes.
