Spring Into Healthy Eating

Tasting Friday, 4/27, 6:00 – 7:30pm

This week we are highlighting mangos, spinach, and mushrooms in our healthy recipes. These ingredients offer a wide variety of health benefits and bring spring-time colors and flavors to boost our mood!

Our mushroom and spinach pasta salad contains many nutrients to support health. Spinach helps regulate blood pressure by dilating blood vessels to allow for better blood flow through the body. Potassium, a mineral found in spinach, also helps with blood pressure by having the opposite effect as sodium. Potassium is also important for muscle contractions along with CoQ10 which is also found in spinach. This coenzyme helps support muscle health and heart health, Other components of spinach, flavonoids and carotenoids, help to reduce inflammation. This can be helpful when managing inflammatory diseases such as arthritis or atherosclerosis (the hardening of arteries).

Mushrooms also contain antioxidants. Selenium helps protect the body from oxidative damage which helps to lower risk of developing cancers. This antioxidant also supports immune health and lowers inflammation. Mushrooms also contain Vitamin D which helps absorb Calcium helping support bone health, stronger immunity, and reduction in inflammation. B Vitamins are found in mushrooms as well. These vitamins are essential for the body’s functions of metabolism and energy production. Folate and B12 found in mushrooms help form red blood cells which carry oxygen throughout our body and help remove waste from our system.

Our mango smoothie recipe is also packed with vitamins and minerals. Mangos contain a wide variety of vitamins and minerals—up to 20! Smoothies are fun, versatile and easy for on-the-go breakfasts—a great way to kick-start your day. Mangos are high in antioxidants, one is zeaxanthin, it helps promote eye health by filtering out harmful blue light rays. Mangos are also a great source of Vitamin K which helps support bone health and is important in blood clotting. The high fiber content of mangos helps with digestion, blood glucose control, cholesterol levels, and keeps you fuller longer.

RECIPES

Spinach Pasta Salad with Roasted Mushrooms

Adapted from goodcheapeats.com

Total time: 30 minutes

Serves 8

Ingredients

8 oz. mushrooms, thickly sliced

2 tbsp olive oil

1 tsp chopped garlic

Salt and Pepper, to taste

1 lb. Fusilli pasta

½ cup white wine vinegar

1 tsp fresh thyme

½ tsp salt

½ tsp smoked paprika

⅛ tsp black pepper

¼ cup olive oil

4 cups spinach, washed and chopped

10 oz. grape tomatoes, halved

Directions

1. Preheat oven to 400. Line a rimmed baking sheet with parchment paper.

2. In a large mixing bowl, combine the mushrooms, olive oil, and garlic. Season to taste with salt and pepper. Spread the mushrooms on the baking sheet and roast for 15 minutes. Remove from oven and allow to cool.

3. Cook the fusilli in a large pot of salted water, according to package directions. Drain and rinse.

4. In a small dish combine the vinegar, thyme, salt, paprika, and black pepper. Whisk in the olive oil.

5. In a large salad bowl, combine the pasta, mushrooms, spinach, and tomatoes. Drizzle with the dressing and toss to coat. Serve chilled or at room temp.

Mango Peach Smoothie

Adapted from allrecipes.com

Total time: 10 minutes

Serves 2

Ingredients

2 mangos, peeled and diced, frozen

2 peaches, sliced, frozen

1 cup vanilla soy milk

1 cup orange juice (or as needed)

Directions

1. Place ingredients in a blender. Cover, and puree until smooth. Enjoy!

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