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Oregonians Enjoy Bountiful, Heart-Healthy Flavors Year-Round

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One of the perks of living in Oregon is access to a variety of fresh produce during all seasons. You can pick up produce at the farmers market or grow in your own garden year around. Serve with salad greens topped with your choice of fruits, veggies, seeds and nuts, and your meal is complete.

Fresh herbs and spices are a great way to add flavor and beneficial nutrients to your diet as well. Often overlooked, they can transform an everyday dish into something extraordinary. Get tips to grow your own herbs and learn more about spices – then try our four tasty recipes to enjoy seasonally fresh foods year-round. 

Want to adopt a healthier diet?  Ask your doctor for a referral to a registered dietitian.

Winter Recipe – Pasta with Mushrooms

Ingredients

12 oz whole wheat pasta, like penne
1 tablespoon olive oil
1 pound of sliced mushrooms, like cremini
1 medium onion, chopped
1 teaspoon dried thyme
1 teaspoon 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), 170 mg sodium.

Spring Recipe – Creamy Asparagus Soup

Ingredients

2 pounds asparagus
1 tablespoon olive oil
1 medium onion, chopped
6 cups reduced-sodium chicken broth
2 tablespoons 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), 95 mg sodium.

Summer Recipe - Vegetable Wraps

Ingredients

2 tablespoons olive oil  1 eggplant, cut into half 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 teaspoon 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), 350 mg sodium.

Autumn Recipe – Pizza with Pesto & Squash

Ingredients

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

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), 570 mg sodium.