Healthy Meets Tasty! A Summer Sandwich

We have turned a sandwich into a special treat with summer squash and zucchini; some of the cheapest summer vegetables. I love this sandwich. It is yummy, light, and helps me eat my daily servings of veggies!  I picked up the veggies at my local farmers’ market that accepts SNAP benefits.

Ingredients*  

1 Tbsp olive oil
½ yellow squash
½ zucchini
4 slices of whole wheat bread
1/4 cup hummus (any flavor)
Lettuce (optional)

*Makes 2 sandwiches

Directions

1. Slice zucchini and yellow squash into long, thin strips.   
2. Toss squash, and zucchini together with olive oil in bowl.
3. Add vegetable mixture to frying plan.
4. Sauté until slightly brown about 2- 4 minutes per side.
5. Remove from heat.
6. Toast slices of bread.
7. Spread hummus across toasted bread and top with sautéed vegetables.

ONIE Test Kitchen Tip: I used rosemary to season the potatoes instead of salt because some foods that we eat often have quite a bit of salt or sodium. Potatoes pair well with many herbs.

Special reminder:

Summer feeding programs are available across Oklahoma. Click on meals to find a location near you!

 Karla and The ONIE Team

Watermelon Wednesday-It is All About the Watermelon!!!

Watermelons, watermelons, watermelons!!!  They are in season right now and the ONIE team loves them.  In honor of the watermelon, the ONIE team will be at the Norman Farmers’ Market Celebration from 8:00 a.m. to 12:00 p.m. this Saturday, July 13, 2013. The Norman Farmers’ Market is located on the Cleveland County Fairgrounds, 615 E. Robinson, Norman, Oklahoma.

We are so excited to be going to the Norman’s Farm Market and checking out the locally grown and fresh watermelons. We are sharing some of the best advice on how to pick a watermelon. Plus, while we all love watermelon served sliced and chilled, it is a great ingredient in side dishes and salads!  We have a few recipes for you to try!!! And because it is Wednesday and this post is all about watermelon, we are designating today as…Watermelon Wednesday.

How to Pick the BEST Watermelon: The THUMP test! 

1. Pick a watermelon that does not have any flat spots and the stem should be dry and brown.
2. The color should be a dull green except for a yellowish spot where it laid on the ground. If that spot is green or white, the watermelon is not ripe. If the watermelon looks waxy and shiny, it is too ripe.
3. And then there is the THUMP! Thumping the melon should make a hollow and deep echo sound. If it sounds high pitched, it is most likely not ripe.

Here are a few watermelon recipes we tested and approved!!

 

Watermelon Salsa –We gave it 5 stars!!!  

Ingredients

2 cups of small cubes of watermelon
1⁄4 cup green onions, washed and chopped
1⁄4 cup red onion, finely chopped
1 Tbsp lime juice
1 Tbsp cilantro, chopped
1⁄4 tsp ground cumin

Directions

1. Chop green onion, red onion, and cilantro.
2. Cut watermelon into small cubes (do not use the rind).
3. In a medium bowl, add chopped green onion, red onion, and cilantro along with cubed watermelon.  Mix.
4. Add lime juice. Stir.
5. Serve salsa with burritos, grilled meat or fish.
6. Refrigerate leftovers within 2-3 hours.

* You can also added frozen corn, chili peppers, or chopped avocado to this simple recipe.  It is a great way to change up a meal and add healthy vegetables.  You will not hear any complaints on this recipe.  We all loved it!!! 

Watermelon Agua Fresca- It really could not be easier!

Ingredients

2 cups or about 1/2 of watermelon, seeded and cubed (about 2 cups)
1 cup water
3 limes, juiced
2 Tbsp sugar (optional)
Fresh mint (optional)

Directions

1. Cube watermelon  (do not use the rind).
2. Add cubed watermelon to a blender or food processor and blend until completely pureed.  (FYI, I got my blender at a garage sale, and it works great!)
3. Pour pureed watermelon into large pitcher.
4. Add 1 cup of water.
5. Add juice from limes. Stir.
6. Chill and serve!
7. Refrigerate leftovers within 2-3 hours.

Minted Watermelon Side Dish- Easy and different! 

Ingredients

4 cups watermelon, cubed
½ cucumber, halved lengthwise and sliced
1/4 cup fresh mint, torn into small pieces
1 Tbsp fresh lime juice
1 Tbsp plus 1 tsp canola oil
1/8 tsp salt (optional)
Pepper to taste (optional)

Directions

1. Cut watermelon in to cubes (do not use the rind).
2. Cut cucumber in half lengthwise and then slice into thin pieces.
3. Tear fresh mint into small pieces with your hands.
4. In a medium bowl, add cubed watermelon, sliced cucumber, and mint leaves. Mix.
5. Add lime juice and canola oil. Stir.
6. Serve as a side dish with hamburgers. grilled meat or fish.
7. Refrigerate leftovers within 2-3 hours.

Nutrition Tip:  Watermelon adds Vitamin A and Vitamin C to your diet.  It also contains small amounts Calcium, Iron, Vitamin B-6, and Magnesium.  A 1 cup serving of watermelon only has 46 calories.

 

Remember, we will be at the Norman Farmers’ Market on Saturday.  

There will be live music. 

We will be having lots of hula hooping fun and shopping for watermelons.  

We would love to meet you.  

Stop by our booth and say HELLO!!!  

SEE YOU THERE!

Karla and the ONIE TEAM