Enjoy bountiful, heart-healthy flavor year-round

Feb 2,2014
One of the perks of living in Oregon is access to a variety of fresh produce in all seasons. Try these recipes for new ways to enjoy seasonally fresh foods. You can pick up the produce at the farmers market or grow in your own garden. Serve with salad greens topped with your choice of fruits, veggies and nuts, and your meal is complete.

Winter
Pasta with mushrooms

12 oz whole wheat pasta, like penne
1 Tbsp olive oil
1 lb sliced mushrooms, like cremini
1 medium onion, chopped
1 tsp dried thyme
1 tsp garlic
3/4 cup white wine
1 cup reduced-sodium chicken broth
Parmesan cheese
Fresh parsley

Bring water to boil for pasta. While pasta is cooking, heat olive oil in large nonstick skillet over medium-high heat. Add mushrooms, onion, thyme and garlic, and sauté until golden. Stir in white wine and reduce by half. Add chicken broth. Toss pasta, with sauce, Parmesan and fresh parsley.

Serves 6.

300 calories per serving (45 calories from fat), 170mg sodium.  


Spring
Creamy asparagus soup

2 lbs asparagus
1 Tbsp olive oil
1 medium onion, chopped
6 cups reduced-sodium chicken broth
2 Tbsp low-fat sour cream

Heat olive oil in a pot over medium heat and sauté onion until clear, stirring frequently. Trim ends of asparagus off and cut remaining asparagus into small pieces. Add asparagus, and chicken broth to sautéed onions. Cover and cook for 25 minutes or until asparagus is very tender. Remove from heat and puree with a hand held blender. Mix in sour cream. Salt and pepper to taste.

Serves 6.

100 calories per serving (35 calories from fat), 95mg sodium.  


Summer
Vegetable wraps

2 Tbsp olive oil
1 eggplant, cut into
1/2 inch cubes
1 zucchini, halved lengthwise and thinly sliced
1 medium onion, halved and thinly sliced
1 red bell pepper, halved thinly sliced
3 tomatoes, chopped
1/2 tsp dried thyme Whole wheat wraps (consider high fiber, low carb options)
1/4 cup reduced fat crumbled feta cheese

Heat olive oil in a large, nonstick skillet over medium heat and add eggplant, stirring frequently, until golden. Add zucchini, onion and pepper and cook until slightly tender. Add tomatoes and thyme. Cover and cook for 5 minutes or until vegetables are tender. Remove cover and cook 2 more minutes to cook off excess liquid. Salt and pepper to taste. Serve vegetables in whole wheat wraps, garnished with 1 Tbsp of feta cheese per wrap.

Serves 4.

250 calories per serving (110 calories from fat), 350mg sodium  


Fall
Pizza with pesto and squash

1/2 pound peeled butternut squash or pumpkin, peeled into 1/4 inch slices
2 tsp sugar
3/4 tsp olive oil
1/2 cup shredded fontina cheese
Whole wheat pizza dough
2 tomatoes, chopped
1/2 tsp dried oregano
1/4 cup pesto

Preheat oven to 400°. Combine squash, sugar and olive oil in a bowl, then spread on a baking sheet. Bake for 15 minutes or until squash is tender. Set oven temperature to 450°. Spread pizza dough and sprinkle with fontina, squash mixture, tomatoes and oregano. Dot pizza with small spoonfuls of pesto. Bake for 20 minutes or until crust is browned.

Serves 6.

 340 calories per serving (100 calories from fat), 570mg sodium.  

Find a farmers market near you by visiting localharvest.org or foodfororegon.oregonstate.edu and click on the link to search community food programs.