Learn the season of fruits and vegetables. It will be more affordable and is a great way to experiment with fresh and exciting foods. March in Louisiana is mostly a month of transition, but there are some fruits and vegetables that are in season:
Fruits include: grapefruit, tangerine, mayhall, kumquats, and strawberries
Vegetables: acorn squash, arugula, artichokes, asparagus, beets, brussels sprouts, butternut squash, Chinese cabbage, collards, cushaw, garlic, onions, lettuce, kohlrabi, kale, mustard greens, radishes, rutabagas, shallots, spinach, sweet potatoes, Swiss chard, tomatoes, and turnip greens. Refer to Louisiana Department of Agriculture & Forestry’s Louisiana Harvest Calendar for a complete listing.
Herbs and spices are an excellent way to enhance the flavor of your food naturally without adding fat and salt. Add fresh herbs toward the end of the cooking time so that their delicate flavors are not lost. Dried herbs (as well as spices) can stand up to longer cooking. Store dried herbs and spices in airtight containers in a cool, dark place to preserve their flavors and aromas.
Leave edible skins on vegetables and fruits such as carrots, potatoes, or pears, and trim away as little as possible. Most vitamins and minerals are found in the outer leaves, skin, and areas just below the skin, not in the center. Peels also are natural barriers that help protect against nutrients loss.
Here is a easy and healthy recipe, that takes no time to prepare. Just add some grilled vegetables or a green salad and you have a tasty and nutritious meal your family will enjoy!
Zesty Lemon Catfish
- 1 tsp dried or fresh lemon peel
- ¼ tsp salt
- ¼ tsp granulated garlic
- ¼ tsp paprika
- 2 8-ounce catfish filets
- 1 tsp very fine chopped parsley
- ½ small lemon, thinly sliced
- Preheat a flat grill
- In a small bowl, combine the lemon peel, salt, garlic, and paprika. Mix well and sprinkle on both sides of the fish. Spray the grill with nonstick vegetable spray and place the fish on hot grill. Grill fish on one side for 4 minutes, turn, and grill the fish for 6 minutes on the other side. Transfer the fish to a warm serving plate, garnish with parsley and lemon slices and serve.
- Per serving: 138 calories, 2.4 fat (gm), 232 Na (mg)
By: Enola Prudhomme