A taste of spring

This week we celebrate the flavors of spring with fresh seasonal produce like asparagus, peas and spinach. All three vegetables are good food sources of folate, a nutrient important for healthy pregnancies.

Asparagus is also rich in vitamin C, while spinach provides beta-carotene and lutein to help maintain healthy vision. To enjoy these additional health benefits from asparagus, peas and spinach, make sure they're part of an overall balanced diet with a variety foods from all the food groups.

Try this featured family meal of Grilled Lamb Asparagus Pitas, Couscous Tabuli and Sunshine Lemon Smoothies (recipes below). This meal offers a taste of spring the whole family can enjoy.

Enjoy springtime all week long with other seasonal favorites like Tortellini Primavera, Fresh Vegetable Salad, Penne with Spring Peas, Onion and Ham and Yogurt Cheesecake.

Don't forget to register for free at www.MealsMatter.org to add these and other healthy recipes to your own personalized meal plan and shopping list.

Grilled lamb asparagus pitas

Tsatsiki sauce:
1/2 cucumber peeled and chopped
1 cup yogurt, plain
1 teaspoon lemon juice
1 small garlic clove, minced
1/4 teaspoon each salt and pepper
1/4 cup mint, chopped fresh

Pitas:
4 pita pockets, cut in half
1 1/2 pounds lamb, cut into 2 inch cubes
2 bunches asparagus, ends trimmed
1/4 cup mint leaves, whole
2 tomatoes, cubed
1/2 cup Kalamata olives, pitted

Tsatsiki Sauce Preparation:

Puree all ingredients in a blender until almost smooth, about 1 minute. Chill until ready to assemble.

Pita Preparation:

Toss lamb cubes and asparagus with olive oil, salt and pepper in a bowl. Grill over a preheated grill until asparagus is tender and lamb cubes are cooked to a medium rare.

Cut asparagus into 2-inch pieces. Set aside.

Lightly grill both sides of the pita breads until heated through yet still soft. Wrap pitas in foil for a few minutes to steam.

Divide sandwich ingredients evenly among the 8 pita-halves. Drizzle with the Tsatiki sauce and serve immediately.

Couscous Tabouli

1 cup dry couscous

1 large tomato chopped

3 scallions, chopped

1/2 cup diced cucumber

3/4 cup minced parsley

DRESSING:

1/4 cup lemon juice

2 tablespoon olive oil

1 tsp cumin

Salt and fresh ground pepper to taste

Preparation: Make couscous according to recipe (1 cup couscous to 1 cup water). Combine prepared couscous with tomatoes, scallions, cucumber and parsley. Wisk together the dressing ingredients. Pour dressing over the couscous and serve, or refrigerate until serving time.

Sunshine Lemon Smoothie

2 cups skim milk

2 cups lowfat lemon yogurt

1/2 cup ice

3 tablespoons powdered lemonade mix

Preparation: In a blender, combine all ingredients and blend until the mixture is smooth and creamy. Serve in a tall glass and garnish with lemon wedge or zest if desired.

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"Family Meals Matter" features recipes selected by registered dietitians from the thousands of user-contributed recipes available at our free online nutrition and meal-planning Web site, Meals Matter (www.MealsMatter.org), sponsored by Dairy Council of California.

Other Featured Recipes

Tortellini Primavera: http://www.MealsMatter.org/recipes-meals/recipe/7423

Fresh Vegetable Salad: http://www.MealsMatter.org/recipes-meals/recipe/47658

Penne with Spring Peas, Onion and Ham: http://www.MealsMatter.org/recipes-meals/recipe/15578

Yogurt Cheesecake: http://www.MealsMatter.org/recipes-meals/recipe/7669



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For more healthy meal planning made simple, go to www.mealsmatter.org

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(c) 2010, Dairy Council of California, MealsMatter.org.

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