Fun
Food
Facts!
Avocados have
the highest
protein content
of any fruit (and
yes it is a fruit!).
Another name
for cranberries is
“bounceberries”
because they
bounce when
ripe.
The Romans
considered beet
juice to be an
aphrodisiac.
In Season Fruits
and Veggies of
September:

Apples

Eggplants

Grapes

Lettuce

Pumpkin

Spinach

Tomatoes
Recipes from:
eatbetteramerica.com
Healthy Recipes of the Month
SEPTEMBER
30 Minutes or Less
Zesty Mexican
Soup
Nutritional Information:
Prep Time: 30 minutes
Start to Finish: 30 minutes
Makes: 6 servings (1 cup each)
Ingredients:
2 cups cubed cooked chicken
1 can (14 oz) reduced-sodium
chicken broth
1 can (11.5 oz) vegetable juice
cocktail
1 can (15.5 oz) whole kernel
corn, drained
1 cup organic salsa (any flavor)
1 can (4.5 oz) chopped green
chiles
¼ cup chopped fresh cilantro
1. In 3-quart saucepan, mix
all ingredients except
cilantro. Heat to boiling
over medium-heat.
2. Reduce heat to low;
simmer 10 minutes or until
thoroughly heated, stirring
occasionally. Stir in
cilantro.
3. Pour into 1 cup servings
and enjoy!
1 Serving: Calories 190
(Calories from Fat 35); Total
Fat 4g (Saturated Fat 1g,
Trans Fat 0g); Cholesterol
40mg; Sodium 960mg; Total
Carbohydrate 22g (Dietary
Fiber 2g, Sugars 6g); Protein
16g
Percent Daily Value: Vitamin
A 25%; Vitamin C 20%; Calcium 2%; Iron 8%
Exchanges: 1/2 Starch; 1
Other Carbohydrate; 0 Vegetable; 2 Very Lean Meat; 1/2
Fat
Carbohydrate Choices: 1 1/2
Guilt Free Desserts
No-Bake Cranberry
Nut Cookies
Prep Time: 20 minutes
Start to Finish: 50 minutes
Makes: 24 cookies
Ingredients:
4 cups Fiber One Honey Clusters
cereal (or similar cereal)
1 cup chopped dried cranberries
½ cup roasted unsalted sunflower nuts
1
/3 cup cashew pieces
¾ cup packed brown sugar
½ cup corn syrup
¼ cup creamy peanut butter
1 teaspoon vanilla
Nutritional Information:
1. In a large bowl, mix cereal,
cranberries, sunflower nuts,
and cashews.
2. In 2-quart saucepan, mix
brown sugar, corn syrup and
peanut butter. Heat to boiling
over medium-heat, stirring constantly. Boil and stir 1 minute.
Remove from heat; stir in
vanilla.
3. Pour syrup over cereal mixture,
stirring until evenly coated.
Drop mixture by ¼ cupfuls onto
waxed paper. Cool completely,
about 30 minutes.
1 Cookie: Calories 140
(Calories from Fat 35); Total
Fat 4g (Saturated Fat 1/2g,
Trans Fat 0g); Cholesterol
0mg; Sodium 55mg; Total
Carbohydrate 25g (Dietary
Fiber 3g, Sugars 14g); Protein
2g
Percent Daily Value*: Vitamin
A 0%; Vitamin C 0%; Calcium
2%; Iron 6%
Exchanges: 1/2 Starch; 1
Other Carbohydrate; 0 Vegetable; 1 Fat
Carbohydrate Choices: 1 1/2