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    July 2013

    Cold Foods for Hot Summer Days


    Chilled Vegetable Soup

    • 2 tomatoes, chopped
    • 2 avocadoes, peeled, pitted and chopped
    • 1 c red onion, chopped
    • 1 green bell pepper, chopped
    • 2 T lemon juice
    • 32-oz vegetable juice
    • 1 c plain nonfat yogurt


    In a blender, mix together tomato, avocado, onion, bell pepper and lemon juice. Blend until smooth. Add 16 ounces of vegetable juice and blend until smooth. Transfer to a large bowl and mix remaining vegetable juice and yogurt. Stir until thoroughly mixed. Chill for two hours.

    Serves 8




    Black Bean and Cucumber Salad

    • 2 cucumbers, chopped
    • 2 15-oz can black beans, rinsed and drained
    • 2 c tomato, chopped
    • 2 c frozen corn, thawed
    • 1/2 c red onion, chopped
    • 1/2 c Monterrey Jack cheese, cubed
    • 1/4 c olive oil
    • 3 T orange marmalade
    • 2 T lemon juice
    • 1 t ground cumin


    In a large bowl, combine cucumber, beans, tomato, corn, onion, and cheese. In a small bowl, stir together olive oil, marmalade, lemon juice and cumin and pour over vegetable and cheese mixture. Toss until well coated.

    Serves 8



    Fruity Salsa with Cinnamon Chips

    • 1 peach, peeled and chopped
    • 1 kiwi, peeled and chopped
    • 2 red apples, cored and chopped
    • 1 c blueberries, rinsed
    • 1 c strawberries, rinsed and chopped
    • 2 t brown sugar
    • 1 T sugar
    • 2 t cinnamon
    • 8 whole-wheat tortillas
    • Cooking spray


    In a large bowl, mix together the fruit and brown sugar. Cover and chill for at least 15 minutes. Preheat oven to 350 degrees.

    Mix sugar and cinnamon together. Cut tortillas into wedges and line up on a large baking sheet. Coat one side with cooking spray and turn over. Sprinkle the other side with cinnamon and sugar mixture and spray with cooking spray.

    Bake for 8 to 10 minutes. Allow to cool and serve with chilled fruit mixture.

    Serves 8



    An Easy Lunch Idea

     Tuna and Pasta Salad

    • 3 c whole-wheat, bow-tie pasta, uncooked
    • 2 cans tuna, drained
    • 1 c seedless red grapes, halved
    • 1 c celery, chopped
    • 1 T red onion, chopped
    • ½ c walnuts, chopped



    • 1/3 c orange juice
    • 2 T lemon juice
    • 2 t ground mustard
    • 2 t sugar
    • 1 t salt
    • 1/2 t ground pepper
    • 1 1/2 t red wine vinegar


    Cook pasta according to package directions. Drain and allow to cool completely. In a large bowl, stir together pasta, tuna, grapes, celery, red onion and walnuts. In a separate bowl, stir together remaining ingredients to make dressing. Add the dressing to the pasta mixture and toss until well coated.

    Serves 6




    Summer Berry Smoothie

    • 2 c cranberry juice
    • 2 c strawberries
    • 1 c blueberries
    • 1 c seedless watermelon, chopped
    • 1 banana, chopped


    Mix all ingredients in a blender until smooth.

    Serves 4




    Tomato, avocado, red onion, bell pepper, vegetable juice, cucumber, black beans, corn, Monterrey Jack cheese, peach, kiwi, red apples, blueberries, strawberries, whole-wheat tortillas, orange juice, tuna*, red grapes, celery, cranberry juice, watermelon and bananas are all WIC Approved Foods.