Recipe of the Month


Gazpacho

Ingredients
  • ½ cup finely chopped tomato
  • ½ cup finely chopped celery
  • ½ cup finely chopped cucumber
  • ½ cup finely chopped green pepper
  • ½ cup finely chopped onion
  • 2 teaspoons of minced parsley
  • 2 teaspoons chopped chives
  • 1 teaspoon minced garlic
  • ½ teaspoon Worcestershire sauce
  • 3 tablespoons wine vinegar
  • 2 tablespoons olive oil
  • 2 ½ cups tomato juice
  • 1 teaspoon salt
  • ¼ teaspoon pepper
Preparation

Combine tomatoes, celery, cucumber, green pepper and onion in a large bowl. Sprinkle parsley, chives and garlic over vegetables. Combine Worcestershire sauce, wine vinegar, olive oil and tomato juice in a jar. Cover and shake well. Pour over vegetables; add salt and pepper; toss to mix well.

Cover bowl and place in refrigerator; chill at least 4 hours or overnight. Serve cold. Makes 4 servings.

This recipe is high in vitamin C because it contains tomatoes and peppers. Vitamin C is good for your skin and immune system.

En Español

Lentil Salad

Ingredients
  • 1-cup lentils, rinsed
  • 6 cups water
  • 4 tablespoons olive oil
  • 1/4 cup lemon juice
  • 1 bunch green onions, finely chopped
  • 3 large tomatoes, chopped
  • 1 cup cooked garbanzo beans (canned is okay)
  • 1/2 cup finely chopped parsley
  • 1 large sweet red pepper, finely chopped
  • 1-teaspoon salt
  • 1/2 teaspoon pepper
Preparation

Cook lentils in water until tender (about 15 minutes), but still intact and slightly firm, then drain and allow cooling. Add oil, lemon juice, green onions, tomatoes, chickpeas, parsley, red pepper, salt and peppper and combine thoroughly. Serve immediately. Serves 8.

You will love this delicious Middle Eastern salad. The lentils and chickpeas are a good source of iron and fiber.

Fiber can help lower blood cholesterol and reduce cancer risk. You need iron to keep your blood strong.

Lentils and garbanzo beans are very healthy foods that contain iron and fiber.

Split Pea Soup

Ingredients
  • 1 pound of dried split peas
  • 1 onion
  • 3 potatoes cubed
  • 3 carrots, sliced
  • 10 cups water or chicken broth
Preparation

Rinse and sort dried split peas-discard any debris.

Ina large pot (cast iron if you have it), put the peas and the rest of the ingredients.

Bring mixture to a boil, and reduce heat to low. Cover and cook until the peas and vegetables are soft, about 45 minutes. Season to taste with salt and pepper. Serves 6.

This recipe provides many nutrients, but especially iron. Children who are picky eaters sometimes do not get all the iron they need every day.
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