True or False- You should have two to three servings of vegetables each day

False! The U.S. Department of Agriculture recommends that you have between five to nine servings of vegetables a day. This is because veggies are full of fiber and add a large amount of nutrients to your diet with a low amount of calories.

True or False- Vegetables can stifle your appetite

True! Vegetables are full of fiber. That means when you eat them, you get fuller faster. You can also eat large portions of veggies because your body breaks down the calories quickly while you are eating them.

True or False- Raw vegetables are better for you

False! Vegetable nutrition can go up or down, depending on the way that it is prepared. Some produce is most nutritious when cooked, like corn, while others are most nutritious when raw, like onions.

True or False- Vegetables are fat-free and cholesterol-free

True! Vegetables for all intents and purposes are both fat-free and cholesterol-free. About 95% of vegetables contain less than a gram of fat per serving.

True or False- All vegetables are created equal

False! Canned vegetables have more sodium than fresh veggies. Sometimes canned vegetables can have up to half the recommended daily amount of sodium, which is between 1,500 and 2,300 milligrams. People with hypertension and heart disease should be aware of this.

True or False- Vegetables can cause excessive gas and bloating

True! Because of the excessive amount of fiber, vegetables can have a gaseous effect on our bodies. The veggies that pack a massive punch are broccoli, brussels sprouts, cabbage, and asparagus. To avoid this gassy side effect, add fiber into your diet, little by little.

Enjoy your veggies and spread the word about why they are so darn good for you! Neighbors is here for you 24/7/365. Visit Neighbors Emergency Center to find an Emergency Room near you!

Spicy Lemon Garlic Shrimp

Ingredients

• 2 pounds raw frozen shrimp, deveined, shells on
• 2 sticks cold butter, cut into pieces
• 1/4 cup fresh parsley leaves
• 1 teaspoon kosher salt
• 1/2 teaspoon crushed red pepper
• 4 cloves garlic, peeled
• 1 whole lemon, juiced
• Crusty bread, for serving

If you love shrimp, you’re going to love the burst of lemon flavor in this recipe. Process the butter, parsley, salt, red pepper, garlic, and lemon. Sprinkle over the shrimp, and then bake the shrimp until it is opaque. Finally, serve with hot, crusty bread.

Lemon and Oregano Chicken

Ingredients

• One 4- to 4 1/2-pound chicken, cut into 10 pieces
• Kosher salt and ground black pepper
• 2 tablespoons olive oil
• 3 shallots, cut into 1-inch-thick pieces through the stem
• 2 cloves garlic, smashed and roughly chopped
• 2 medium leeks, white part only, sliced into 1 1/2-inch rounds and rinsed
• One 14-ounce can whole artichoke hearts in water, drained
• 5 tablespoons fresh oregano leaves
• 3 tablespoons unsalted butter, cut into pieces
• 1/3 cup dry white wine
• 1 1/2 cups chicken broth or stock
• 1/2 lemon, thinly sliced into rounds

Begin by browning the chicken on both sides, in the pan. Remove the chicken and heat the remaining ingredients until softened. Put the chicken back into the pan, and transfer the pan to the oven to continue baking. Garnish with oregano before serving.

Sauteed Green Beans with Lemon and Blue Cheese

Ingredients

• 1 tablespoon butter
• 1 tablespoon vegetable oil
• 8 ounces green beans, trimmed
• 1 tablespoon Worcestershire sauce
• 1 tablespoon sriracha or other hot sauce
• Fresh lemon juice, as needed
• 2 ounces crumbled blue cheese

Add the green beans to butter and oil, stirring until they begin to color. Next, add in the worcestershire, sriracha, and lemon juice. Continue cooking until crisp and tender. Finally, top with crumbled blue cheese before serving.

Neighbors Emergency Center has multiple centers opening in Texas. Be sure to check out our Facebook Page for neighborly news and updates.

Classic Carrot Cake with Fluffy Cream Cheese Frosting

This carrot cake recipe is tasty, but thankfully, not too sweet. The total prep and baking time for this cake is 3 hours and 30 minutes. However, this moist double decker cake absolutely worth the wait!

Ingredients

Cake

• 1 cup pecans (4 ounces)
• 2 cups all-purpose flour
• 2 tsp baking powder
• 2 tsp baking soda
• 1 tsp cinnamon
• 1 tsp salt
• 1 cup vegetable oil
• 1/2 cup buttermilk
• 1 1/2 tsp pure vanilla extract
• 4 large eggs
• 2 cups sugar
• 1 pound carrots, peeled and coarsely shredded

Frosting

• 2 sticks unsalted butter, softened
• Two 8-ounce packages cream cheese, softened
• 1 tablespoon pure vanilla extract
• 2 cups confectioners’ sugar

Nutmeg-Banana-Carrot Muffins with Chocolate Ganache

The unrefined sugar in this recipe makes it a healthier breakfast pastry option. There is some overnight prep involved to make the syrup, but once this is complete, it takes less than a minute to incorporate into the recipe.

Ingredients

Date Syrup
8 ounces Medjool dates, pitted
1 cup filtered water
Muffins
3/4 cup all-purpose flour
1/2 cup whole-wheat flour
1/4 salt
1 tsp baking powder
1/2 tsp nutmeg
1/2 cup homemade date syrup (recipe above)

1 tsp vanilla extract (or seeds from 1 vanilla bean)
1/4 cup coconut oil, melted
2 large eggs1 banana, mashed
1 cup grated carrots
1/4 cup buttermilk
Chocolate Ganache
1/2 cup homemade date syrup (recipe above)
2 Tbs cocoa powder
1/2 Tbs coconut oil, melted

Oatmeal-Carrot Cookies with Cream Cheese Frosting

This recipe takes the classic carrot cake, and puts it in cookie form. You’ll love the thick and chewy consistency, filled with oats, raisins, and walnuts. For extra fun, put the icing in a piping bag, and let the kids decorate the cookies.

Ingredients

Cookies

• 2 sticks (1 cup) salted butter, at room temperature
• 1 cup packed brown sugar
• 1/4 cup white sugar
• 2 large eggs, at room temperature
• 1/2 cup finely shredded carrot
• 1 1/2 cups all-purpose flour
• 1 1/2 tsp baking soda
• 1 1/2 tsp vanilla
• 1 tsp sea salt
• 1 tsp cinnamon
• 1/2 tsp allspice
• 1/2 tsp nutmeg
• 2 cups rolled oats
• 1/4 cup raisins
• 1/4 cup walnuts, chopped

Frosting

• 1/2 cup cream cheese, softened
• 2 tsp unsalted butter, at room temperature
• 1/2 cup confectioners’ sugar

Neighbors Emergency Center has multiple centers opening in Texas. Be sure to check out our Facebook Page for neighborly news and updates.

Cinnamon Toast Morning Muffins

Ingredients

2 cups + 2 tbsp oat flour (homemade from rolled oats) — traditional wheat flour can also be used

1 tbsp baking powder

1/2 tsp salt

2 tsp cinnamon

1/4 tsp vanilla bean powder (or 1/2 tsp vanilla extract)

11oz silken tofu (organic + non-GMO)

1/2 cup melted vegan butter (Earth Balance)

1/2 tsp apple cider vinegar

1 shot freshly brewed espresso

1 cup coconut sugar

Topping

1 tbsp cinnamon sugar mix

2 tsp vegan butter (for greasing muffin tin)

Not only are these muffins warm and fluffy, they are vegan too! Did we mention they are topped with cinnamon sugar? They only take 30 minutes to make, are 221 calories, and make up to 12 servings.

Gluten-Free Orange Scones

• 1 3/4 cups gluten-free flour + 1/4 more for sprinkling
• 1/4 cup coconut palm sugar
• 2 tsp baking powder
• zest from 1 orange
• 1/2 tsp salt
• 1/4 cup cold butter, cubed

• 1/4 cup cold 0% fat greek yogurt
• 2 large eggs
• 1/4 cup orange juice
• 1 tsp vanilla extract
• 1/2 cup dried cranberries (unsweetened preferred)
• 1/3 cup white chocolate chips, melted-for glaze (optional)

Who doesn’t love a delicious scone in the morning? This gluten-free recipe is made from scratch, but only has a prep time of about 20 minutes. Serve scones cool or warm, according to your preference.

Oatmeal Chocolate Chip Cookies Pancakes

1/2 cup (40 g) old fashioned oats

1/2 tsp baking powder

1/4 tsp ground cinnamon

1/4 tsp vanilla extract

1 ripe banana, peeled

1/4 cup (60 ml) milk (any kind – e.g. almond, cashew, oat)

2 dates, pitted

2-3 tbsp dark chocolate chips, plus more for topping (vegan, if required)

Coconut oil, for frying (or vegetable)

What could be better than chocolate chip pancakes? How about gluten-free chocolate chip cookie pancakes! Simply combine everything in a food processor and fry until golden brown. Serve warm with your left over chocolate chips.

Neighbors Emergency Center has multiple centers opening in Texas. Be sure to check out our Facebook Page for neighborly news and updates.

Ingredients

1/2 cantaloupe, scooped with melon baller

1 cup strawberries, thinly sliced

1 cup blueberries

1 tablespoon freshly squeezed lime juice

1/2 teaspoon lime zest

2 teaspoons chopped mint leaves

This salad is easy to make, and the hint of mint makes it extremely refreshing. Be sure to use the freshest fruit possible. In a large bowl combine all fruits, lime zest, and mint. Be sure to refrigerate for at least 30 minutes.

Caesar Pasta Salad

1 cup mayonnaise

1/3 cup sour cream

1 clove large garlic (pressed)

2 tablespoons lemon juice

2 anchovies finely minced

1 teaspoon sauce

1 pound penne pasta cooked until al dente and rinsed with cool water

6 leaves large Romaine lettuce thinly sliced

1 1/2 cups grape tomatoes

4 green onions (green parts sliced)

1/2 cup finely shredded Parmesan cheese

1/2 teaspoon ground black pepper

2 grilled chicken breasts (diced)

1 1/2 cups croutons

Begin by mixing together lemon, sour cream, mayonnaise, garlic and Worcestershire sauce. Then add all remaining ingredients. Finally toss the salad, and refrigerate for at least 30 minutes.

Blueberry Brownies

5 ounces bittersweet chocolate, finely chopped

6 tablespoons unsalted butter

2 large eggs

1 cup granulated sugar

1 teaspoon pure vanilla extract

3/4 cup plus 2 tablespoons all-purpose flour, divided into 3/4 cup and 2 tablespoon portions

1/2 teaspoon kosher salt

1 1/2 cups fresh blueberries, divided into 1 cup and 1/2 cup portions

These brownies are picnic approved, with blueberries in the batter, as well as pressed on top. The key to making this recipe is not to overmix your ingredients. Follow the instructions carefully, to avoid your brownies becoming dense.

Neighbors Emergency Center has multiple in centers opening in Texas. Be sure to check out our Facebook Page for neighborly news and updates.

Farfalle with Spring Vegetables

Ingredients

2 slices of white sandwich bread, finely chopped (1 cup)

1/2 cup plus 2 tablespoons extra-virgin olive oil

2 tablespoons chopped flat-leaf parsley

2 tablespoons snipped chives

1 tablespoon chopped tarragon

Salt and freshly ground pepper

1 bunch broccolini

1 pound farfalle

4 tablespoons unsalted butter

1 garlic clove, minced

1 fennel bulb—halved, cored and thinly sliced

2 scallions, thinly sliced

1 cup frozen peas, thawed, or 1 pound fresh peas, shelled

1 tablespoon fresh lemon juice

The key to this recipe is cooking all the vegetables on moderate heat until they are crisp and tender. On average this normally takes about 5 minutes. The herbs and seasonings are also very important, for a balanced overall flavor. This recipe takes about 45 minutes to make and serves 4.

Pasta Salad with Grilled Vegetables, Parsley and Feta

Ingredients

3/4 pound orecchiette

1/2 pound thin asparagus

1 medium zucchini, sliced lengthwise 1/4 inch thick

1/2 small eggplant, sliced lengthwise 1/2 inch thick

7 tablespoons extra-virgin olive oil

Kosher salt

Freshly ground pepper

2 1/2 tablespoons fresh lemon juice

1 small shallot, finely chopped

4 ounces French feta cheese (3/4 cup), crumbled

1 cup parsley leaves, coarsely chopped

1/3 cup pitted kalamata olives, coarsely chopped

This recipe is filled with luscious vegetables including asparagus, zucchini, and eggplant. Make sure to grill them on moderately high heat as you want them slightly charred for the best taste possible. Once grilled, cut up the vegetables and add them to the pasta along with the feta cheese.  This recipe takes about 25 minutes to make and serves 8.

Neighbors Emergency Center has multiple in centers opening in Texas. Be sure to check out our Facebook Page for neighborly news and updates.

Linguine With Asparagus and Pine Nuts

12 ounces linguine (3/4 box)

1/4 cup olive oil

1/4 cup pine nuts

4 cloves garlic, sliced

2 pounds asparagus, trimmed and cut into 1-inch pieces

kosher salt and black pepper

1 cup shaved Parmesan (about 3 ounces)

Cook your favorite pasta according to the box instructions, drain, and return to the pot. Toast the nuts and garlic on medium heat over the stove adding the asparagus last and cooking for 2 to 3 more minutes, or until tender.  Add the asparagus mixture to the pasta, and stir well.

Baked Stuffed Artichokes With Pecorino

4 ounces baguette or country bread, torn into large pieces

1/2 cup grated pecorino (2 ounces)

2 tablespoons olive oil, plus more for brushing artichoke leaves

2 tablespoons chopped fresh chives, plus more for serving

kosher salt and black pepper

2 artichokes

vinaigrette (optional)

Combine the ingredients together, and then peel the stems of the artichoke. Be sure to scoop out any discard or choke in the artichoke before brushing with oil, and filling with the bread crumb mixture. Bake 45 to 60 minutes until tender tender and golden.

One-Pot Salmon With Snap Peas and Rice

1 cup long-grain white rice

1pound salmon fillet, skin removed

kosher salt and pepper

4ounces sugar snap peas, trimmed

1/3 cup low-sodium soy sauce

4 scallions, trimmed and sliced

2 tablespoons rice vinegar

1 tablespoon grated ginger

1 tablespoon dark brown sugar

Cook rice and salmon on stovetop separately. Add the salmon on top of the rice and continue cooking while adding the snap peas. Mix together the remaining ingredients in a bowl, and spoon on top of salmon, peas and rice.

Neighbors Emergency Center has multiple in centers opening in Texas. Be sure to check out our Facebook Page for neighborly news and updates.

Lemon Bars

Ingredients

1 cup all-purpose flour

1/2 cup butter, softened

1/4 cup confectioners’ sugar

Filling

2 large eggs

1 cup sugar

2 tablespoons all-purpose flour

1/2 teaspoon baking powder

2 tablespoons lemon juice

1 teaspoon grated lemon peel

Additional confectioners’ sugar

Lemon bars are always a delightful crowd favorite. Like most lemon recipes they are tangy and delicious with a chewy brownie-like consistency. Begin by combining ingredients to make the crust in a 8-inch baking pan. Then prepare the filling, and pour over the crust, baking for at least 25 minutes, or until golden brown. Cool on a wire rack, dust with confectioners’ sugar, cut into bars, and enjoy!

Lemon Drop Cookies

Ingredients

1/2 cup butter, softened

3/4 cup sugar

1 egg

1 tablespoon half-and-half cream

1 teaspoon grated lemon peel

1-1/2 cups all-purpose flour

1/2 cup finely crushed lemon drops

1 teaspoon baking powder

1/4 teaspoon salt

Take a light fluffy cookie, add a little bit of lemon, and you’ve got a refreshing, sugary treat. After combining all of the ingredients, and creaming them together, create balls with the dough. Bake 8 to 10 minutes, or until the edges are lightly browned and cool on a wire racks.

Lemonade Icebox Pie Recipe

3/4 cup thawed lemonade concentrate

1 carton (8 ounces) frozen whipped topping, thawed

Yellow food coloring, optional

1 graham cracker crust (9 inches)

Enjoy a piece of creamy and smooth lemon pie. This pie’s lemon flavor is bold, and sure to become a new springtime favorite dessert. In a large bowl combine all ingredients until smooth, folding in the whipped topping if you desire. Pour over crust, cover, and refrigerate until set.

Neighbors Emergency Center has more centers opening in Texas. Be sure to check out our Facebook Page for neighborly news and updates. We are so excited to serve the Kerrville community!