Recipes

Apple | Asian Pear | Asparagus | Basic Techniques | Beef | Beet | Blueberry | Bok Choy | Broccoli | Cabbage | Carrots | Cantaloupe | Chestnuts | Collards | Corn | Cucumber | Eggplant | Goat Cheese | Grass-fed Beef | Green Bean | Herb | Kale | Lamb | Okra | Peach | Peanut | Peas | Pecan | Peppers | Plum | Potatoes | Pumpkin | Sauces & Marinades | Spinach | Spring Onion | Sprite Melon | Squash | Strawberry | Summer Squash | Sweet Potato | Tomato | Turnips | Watermelon | Winter Squash | Zucchini | Other Healthy Recipes

Apple Recipes

Apple Crisp from Cook Smart, Eat Smart

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This is a wonderful, lower-fat substitute for apple pie. Leave the peel on apples to increase nutrients and save time. All-purpose flour can be substituted if whole wheat flour is not available. Additional mix-ins such as fresh or dried cranberries, walnuts, pecans or almonds can be included as well. Most varieties will work well; you may want to use a combination.

  • 4 cups sliced apples
  • 2 tbsp. butter
  • 3⁄4 cup quick-cooking oats
  • 1⁄4 cup sugar
  • 1⁄4 cup whole wheat flour
  • 2 tsp. cinnamon
  • 1 tsp. lemon juice

Preheat oven to 375 degrees F. Coat baking dish with non-stick cooking spray. Peel apples and cut into slices. Melt butter in a small bowl in the microwave. In a medium bowl, combine all ingredients except apples. Stir until well blended. Place apples in 9″ x 13″ baking dish and spread oat mixture on top. Bake 45 to 50 minutes until desired brownness. Serves 6.


Microwave Baked Apples

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Dried cranberries or cherries can be substituted for raisins. Apple-pie spice or pumpkin-pie spice can be substituted for nutmeg and cinnamon. Any variety of apples such as Golden Delicious, Fuji, Granny Smith, Gala or Braeburn can be used.

  • 2 apples
  • 2 tbsp. brown sugar
  • 2 tbsp. raisins
  • 1 tsp. ground nutmeg
  • 1 tsp. ground cinnamon
  • 2 tsp. butter

Core the apple leaving the bottom intact. In a bowl, mix brown sugar, cinnamon, nutmeg and raisins. Spoon the sugar mixture into the apples and set a tsp. of butter on top of each apple. Place the apples in a deep casserole dish and cover with the lid. Microwave for 3 1⁄2 to 4 minutes or until tender. Let the apples sit for 2 minutes before serving. Serves 2.

Nutritional Information: Per Serving

80.7 Calories, Total Fat 6.2, Cholesterol 15.5 mg, Sodium 2.1 mg, Total Carbohydrates 7.0 g, Dietary Fiber 1.1 g, Protein 0.4 g.


Apple Pecan Squash

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  • 2 medium acorn squash
  • 1/2 cup butter
  • 2 cups finely chopped apples
  • 1 tsp. cinnamon
  • 1/2 tsp. salt
  • 2 tsp. lemon juice
  • 1 cup chopped pecans, divided
  • Nutmeg, to taste

Cut squash in half crosswise and remove seeds. Bake, cut side down, at 350 degrees F for 45 minutes. Scoop out cooked squash from shells and reserve shells. Mix squash with butter, apples, cinnamon, salt, lemon juice and 3/4 cup pecans. Spoon into shells and top with a dash of nutmeg and 1/4 cup chopped pecans. Bake at 350 degrees F for 10 minutes. Serves 4.

Nutritional Information Per Serving

550.6 Calories, Total Fat, 45.7, Cholesterol 63.3 mg, Sodium 306.2 mg, Total Carbohydrates 39.4 g, Dietary Fiber 8.4 g, Protein 5.0 g


Fruit Kebabs

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Some assembly required, but that’s part of the fun! Improvise the coconut garnish by trying granola, nuts or raisins.

  • 1 apple
  • 1 banana
  • 1/3 cup red seedless grapes
  • 1/3 cup green seedless grapes
  • 2/3 cup pineapple chunks
  • 1 cup nonfat yogurt
  • 1/4 cup dried coconut, shredded

Prepare the fruit by washing the grapes, and apple. Cut the apple into small squares or chunks. Peel the banana and cut it into chunks. Cut the pineapple into chunks. Put the fruit onto a large plate. Spread the yogurt and coconut on separate plates. Slide pieces of fruit onto a skewer and design your own kebab by putting as much or as little of whatever fruit you want! Do this until the stick is almost covered from end to end. Hold your kebab at the ends and roll it in the yogurt, so the fruit gets covered. Then roll it in the coconut. Repeat these steps with another skewer. Serves 4.

Nutritional Information Per Serving

107.9 Calories, Total Fat 2.0 g, Cholesterol 1.2 mg, Sodium 50.2 mg, Total Carbohydrates 19.8 g, Dietary Fiber 2.1, Protein 4.0 g.


Apple Stacks

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  • 1 apple
  • 5 tbsp. peanut butter
  • 2 tbsp. raisins
  • 5 tbsp. granola
  • 2 tsp. cinnamon

Wash and core apple. Slice crosswise to make 10 thin apple disks. Spread 1 tbsp. of peanut butter on half of the apple disks. Sprinkle raisins, granola and cinnamon over peanut butter. Top with remaining apple disks. Serves 2.

Nutritional Information Per Serving

423.2 Calories, Total Fat 24.4 g, Cholesterol 0.0 mg, Sodium193.3 mg, Total Carbohydrates 45.2 g, Dietary Fiber,7.6 g, Protein 13.3 g.

Winter Fruit Compote

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  • 12 dried apricot halves
  • 2 chopped apples
  • 1/2 cup dried cranberries
  • 3/4 cup halved seedless grapes
  • 1 cup orange juice
  • 1 two-inch cinnamon stick
  • 1 tbsp. chopped crystallized ginger
  • 1 tbsp. orange flavoring

Combine all ingredients in a medium saucepan. Bring to a boil. Reduce heat. Simmer; cover for 5 minutes. Serve warm or cool. Serves 6.

Source: Give Your Heart a Healthy Beat

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Asian Pear Recipes

Asian Pear Butter

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  • 2 quarts pear pulp (about 20 medium, fully ripe pears)
  • 4 cups sugar
  • 1/3 cup orange juice
  • 1 tsp. grated orange rind
  • 1/2 tsp. ground nutmeg

Quarter and core pears. Cook until soft, adding only enough water to prevent sticking. Roughly blend in a food processor. Measure pulp. Add remaining ingredients; cook until thick, about 15 minutes. As mixture thickens, stir frequently to prevent sticking. Pour hot butter into jars, leaving 1/4-inch head space. Wipe jar rims and adjust lids. Process pints for 10 minutes in a boiling water bath.

Nutritional Information Per Serving

173.4 Calories, Total Fat 0.3, Cholesterol 0.0 mg, Sodium 0.0 mg, Total Carbohydrates 44.5 g, Dietary Fiber 3.7 g, Protein 0.5 g.


Asian Pear Crisp

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  • 4 cups Asian pears, sliced
  • 2 tbsp. butter
  • ¾ cup quick-cooking oats
  • ¼ cup sugar
  • ¼ cup whole wheat flour
  • 2 tsp. cinnamon
  • 1 tsp. lemon juice

Preheat oven to 375 degrees F. Coat baking dish with nonstick cooking spray. Peel Asian pears and cut into slices. Melt butter in a small bowl in the microwave. In a medium bowl, combine all ingredients except Asian pears. Stir until well blended. Place Asian pears in a 9 x 13 baking dish and spread oat mixture on top. Bake about 45 minutes or until desired brownness. Serves 6.

Nutritional Information Per Serving

142.8 Calories, Total Fat 4.4 g, Cholesterol 10.4 mg, Sodium 48.0 mg, Total Carbohydrates 25.6 g, Dietary Fiber 4.0 g, Protein 1.9 g.


Asian Pear Salad

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  • 1 Asian pear, peeled and sliced thin
  • 1/2 head radicchio, core removed, sliced thin
  • 2 cups baby greens (beet greens, spinach or arugula)
  • 1/4 cup crumbled blue cheese or feta
  • 1 cup toasted pecans, crushed
  • 2 tbsp. extra virgin olive oil
  • 1 tbsp. apple cider vinegar
  • 3/4 tsp. Dijon mustard
  • 1/4 tsp. sugar or honey
  • Salt and fresh ground pepper, to taste

In a large bowl combine the Asian pear, radicchio, baby greens, cheese and pecans. In a small bowl, whisk together the olive oil, vinegar, mustard, sugar, salt and pepper. When serving, dress the greens lightly, season to taste and serve immediately. Serves 4.

Nutritional Information Per Serving

430.8 Calories, Total Fat 36.7 g, Cholesterol 21.3 mg, Sodium 407.4 mg, Total Carbohydrates 21.3 g, Dietary Fiber 4.3 g, Protein 9.4 g.

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Asparagus Recipes

Asian Asparagus Salad from Kentucky Cooperative Extension

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  • 1 lb. asparagus
  • 1 1/2 tbsp. low sodium soy sauce
  • 2 tsp. sugar
  • 1 tbsp. olive oil
  • 2 tsp. sesame seeds

Cut stalks diagonally in 1 1/2-inch lengths. Blanch for 2 minutes in boiling water and cool immediately under cold water. Mix together soy sauce, sugar, olive oil and sesame seeds. Toss asparagus in dressing mixture and refrigerate for 15 minutes. Stir asparagus in dressing to ensure a fresh coating of the dressing and chill for an additional 15 minutes. Serves 4.

Nutritional Information Per Serving

75.1 Calories, Total Fat 6.9 g, Cholesterol 0.0 mg, Sodium 1.3 mg, Total Carbs 3.0 g, Dietary Fiber 1.4 g, Protein 1.5 g.


Asparagus Guacamole from University of Vermont Extension

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  • 1 lb. asparagus
  • 1 clove garlic, minced
  • 2 tsp. lime juice
  • 1/4 cup canned, chopped green chilies
  • 1/2 tsp. salt
  • 1/2 tsp. ground cumin
  • 2 tbsp. onion chopped
  • 1/2 cup tomato, chopped and seeded

Cook asparagus. Drain well and place in blender. Add all ingredients except onion and tomato. Blend until smooth. Stir in onion and tomato. Chill before serving with tortilla chips or as a vegetable dip. Serves 16.

Nutritional Informational Per Serving

6.8 Calories, Total Fat 0.1 g, Cholesterol 0.0 mg, Sodium 88.9 mg Total Carbohydrates 1.4 g, Dietary Fiber 0.4 g, Protein 0.5 g.


Roasted Asparagus

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  • 1 lb. asparagus
  • 2 tbsp. olive oil
  • 1 cup crumbled blue cheese, Parmesan or other cheese (optional)

Preheat oven to 350 degrees F. In a large bowl, toss the asparagus and olive oil. Pour asparagus and oil into a nonstick pan, top with cheese. Bake 15 to 20 minutes. Serves 4.

Nutritional Informational Per Serving

75.1 Calories, Total Fat 6.9 g, Cholesterol 0.0 mg, Sodium 1.3 mg, Total Carbohydrates
3.0 g, Dietary Fiber 1.4 g, Protein 1.5 g.


Asparagus, Spring Onion and Mushroom Casserole

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  • 1 lb. asparagus
  • 3/4 lb. Shiitake mushrooms
  • 2 tbsp. olive oil
  • 1/4 lb. spring onions
  • 1/4 cup white wine
  • 1/2 cup vegetable broth
  • 4 tbsp. butter
  • Salt and pepper, to taste
  • 8 oz. dry pasta
  • 1 tbsp. chopped parsley

Cut off tough ends of asparagus and slice crosswise into 2-inch pieces. Trim tough ends from mushrooms. Slice into bite-size pieces. Heat oil in 12-inch sauté pan over medium-high heat. Add mushrooms and cook about 5 minutes. Add onions and cook until softened. Add asparagus and sauté 2 minutes. Add wine and simmer until liquid has evaporated. Add vegetable broth and bring to a boil. Add butter and toss until melted into vegetables. Season with salt and pepper. In a large pot of boiling, salted water, cook pasta until al dente. Drain and transfer to a large bowl. Mix in the sauce and parsley. Serves 4 to 6.

Nutritional Information Per Serving

197.9 Calories, Total Fat 12.6 g, Cholesterol 20.7 mg, Sodium 83.9 mg, Total Carbohydrates 16.8 g, Dietary Fiber 2.5 g, Protein 3.3 g.

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Beef Recipes

Grass-fed Beef Stir Fry
  • 1 lb. grass-fed beef, cut into thin strips
  • 1 small onion, chopped
  • 1 green pepper, cut into strips
  • 2 cups fresh-cut vegetables (such as carrots, broccoli, cauliflower)
  • 10 cups cooked rice, hot
  • 1 tbsp. vegetable oil
  • ¼ cup stir-fry sauce

Place stir-fry pan, wok or skillet over medium-high heat. Add vegetable oil. When oil and pan are hot, add the meat; cook until meat is thoroughly browned. Remove meat from pan. Add fresh vegetables and continue to stir until vegetables are tender. Add the cooked beef back to the pan. Pour stir-fry sauce into skillet with stir fry. Cook until sauce bubbles. Spoon stir-fry mixture over cooked rice. Serves 6.


Grass-Fed Beef Meatloaf
  • 1 lb. ground beef
  • 1 medium onion
  • 2 eggs
  • 1 tbsp. balsamic vinegar
  • ¼ tsp. garlic salt
  • ¼ tsp. dry mustard
  • ¼ tsp. basil
  • ¼ tsp. thyme

Chop the onion. In a bowl, mix all ingredients. Put the mixture into a bread loaf pan and bake at 375 degrees for about an hour. Serves 8.

Nutritional Information Per Serving

173.9 Calories, Total Fat13.0 g, Cholesterol 88.8 mg, Sodium 59.1 mg,Total Carbohydrates 1.5 g, Dietary Fiber 0.3 g, Protein 11.8 g.


Grass-Fed Beef Hamburgers
  • 1 lb. grass fed ground beef
  • 1 egg
  • 2 tbsp. whole wheat bread crumbs (or 2 tbsp. dehydrated vegetables for gluten -free)
  • 1 tbsp. Worcestershire Sauce, to taste
  • 1 tsp. garlic powder, to taste

Combine all ingredients. Form into six patties. Cook in a pan over medium high heat until burgers reach desired doneness. Serve with cheese or other toppings of your choice.

Nutritional Information Per Serving

165.3 Calories, Total Fat 11.0 g, Cholesterol 45.3 mg, Sodium 109.0 mg,Total Carbs 3.6 g, Dietary Fiber 0.4 g, Protein 14.7 g.


Easy Stuffed Cabbage with Grass-Fed Beef
  • 1 lb. ground grass-fed beef, cooked
  • 1 cup brown rice, cooked
  • 2 farm fresh eggs
  • 2 garlic cloves
  • 2 tbsp. shallots, chopped
  • 2 tbsp. olive oil
  • 1 cup tomato sauce
  • ½ cup orange juice
  • 1 tbsp. paprika
  • ½ cup chicken stock
  • 13 cabbage leaves

Blanch cabbage leaves. Mix together meat, rice, eggs and all other ingredients except tomato sauce, orange juice and chicken stock. Stuff and rolls leaves, cover with seasoned tomato sauce, orange juice and chicken stock mixture. Bake at 350 degree for 1 hour. Serves 13.

Nutritional Information Per Serving

134.6 Calories,Total Fat 7.8 g, Cholesterol 21.6 mg, Sodium 135.9 mg, Total Carbohydrates 7.9 g, Dietary Fiber 1.2 g, Protein 9.0 g.

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Beet Recipes

Honey Beets

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  • 2 cups cooked, diced beets
  • 2 tbsp. butter
  • 1/4 cup orange juice
  • 1 tsp. grated orange peel
  • 1/2 cup honey
  • pinch salt
  • 1/4 tsp. pepper

Put diced beets in a saucepan. Add remaining ingredients and mix gently. Cook on moderate heat until liquid evaporates and butter and honey form a glaze over the beets. Remove from heat and serve immediately.

Nutritional Information Per Serving

114.8 Calories, Total Fat 6.1 g, Cholesterol 15.3 mg, Sodium133.5 mg, Total Carbohydrates 14.4 g, Dietary Fiber 2.1 g, Protein 1.8 g.


Pink Beet Pasta

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  • 3-4 medium beets, washed with greens removed
  • 1 tsp. lemon zest
  • ¾ cup ricotta cheese
  • 1 lb. farfalle (bowtie) pasta
  • 6 tbsp. unsalted butter
  • Parmesan cheese, grated, for serving
  • Salt and pepper to taste

Roast beets by wrapping in foil with 2 tbsp. olive oil, salt and pepper. Roast at 400 degrees F for about one hour. Allow beets to cool, then remove skins and quarter them. While roasting beets, bring a large pot of salted water to boil and cook pasta according to box directions. Drain and reserve 1 cup pasta water. Return pasta to pot. In a food processor, pulse the beets until shredded. Add lemon zest, salt and pepper, and ricotta.

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Blueberry Recipes

Broiled Blueberry Dessert

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Other fruit such as peaches, cherries or blackberries can be used or combined with the blueberries. Frozen fruit that has been thawed can also be used. This dish can also be made in an 8-inch x 8-inch baking dish.

  • 3 cups fresh blueberries
  • 1⁄2 cup fat-free sour cream
  • 2 tbsp. brown sugar

Preheat oven broiler. Divide blueberries among four ovenproof 8-ounce custard cups that have been coated with non-stick cooking spray. Spread blueberries with sour cream and sprinkle with brown sugar. Place on baking sheet and broil 4 to 6 inches from the heat for 4 to 5 minutes or until bubbly and sugar is melted. Serves 4.

Nutritional Information Per Serving

127.4 Calories, Total Fat 3.6 g, Cholesterol 11.7 mg, Sodium 21.6 mg, Total Carbohydrates 25.9 g, Dietary Fiber 2.9 g, Protein: 1.6 g


Fruit Blast Smoothie

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  • 1/2 cup nonfat milk
  • 1/2 cup nonfat vanilla or plain yogurt
  • 1 cup frozen unsweetened fruit, such as blueberries, strawberries or peaches
  • 1 tsp. honey

Put all the ingredients into a blender. Process until smooth. Serves 2.

Nutritional Information Per Serving

112.5 Calories, Total Fat 1.5 g, Cholesterol 4.6 mg, Sodium 72.4 mg ,Total Carbohydrates 20.7 g, Dietary Fiber 2.1 g, Protein 5.4 g.


Minted Blueberry Fruit Salad

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  • 1/3 cup fresh mint leaves, stems removed, minced
  • 1/4 cup vegetable oil
  • 1/4 cup lime juice
  • 2 tbsp. sugar
  • 1/2 tsp. lime zest
  • 1/2 tsp. salt
  • 1 3/4 cups fresh blueberries
  • 1 large peach, sliced
  • 2 cups cantaloupe, diced
  • 3 cups Bibb lettuce, torn into bite-size pieces

In a medium bowl combine mint leaves, vegetable oil, lime juice, sugar, lime zest and salt to make a mint dressing. Stir in blueberries, sliced peach and cantaloupe. Allow fruit to marinate for 30 minutes. Place lettuce in a large serving bowl; top with marinated fruit and dressing; toss gently and serve immediately. Serves 4.

Nutritional Informational Per Serving

231.6 Calories, Total Fat 14.4 g, Cholesterol 0.0 mg, Sodium 35.0 mg, Total Carbohydrates 26.7 g, Dietary Fiber 4.2 g, Protein 2.3 g.


Berry Good Muffins

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  • 1 1/3 cup all-purpose flour
  • 1 cup rolled oats
  • 1/4 cup brown sugar
  • 1 tbsp. baking powder
  • 1/2 tsp. cinnamon
  • 1 cup skim milk
  • 1 egg, beaten
  • 3 tbsp. vegetable oil
  • 1 1/4 cup blueberries
  • 3/4 cup raspberries

Preheat the oven to 425 degrees F. Spray muffin cups with nonstick cooking spray. Combine flour, oats, brown sugar, baking powder and cinnamon in a mixing bowl. Fold in berries. Spoon the mixture into the muffin cups, approximately 2/3 full. Bake for 25 to 30 minutes or until light golden brown. Serves 12.

Nutritional Information Per Serving

131.0 Calories, Total Fat 4.2 g, Cholesterol 14.0 mg, Sodium 156.9 mg, Total Carbohydrates 23.0 g, Dietary Fiber 1.6 g, Protein 2.8 g.


Peach and Berry Crisp

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  • 6 cups fresh or frozen sliced peaches, peeled and drained
  • 2 cups fresh or frozen blueberries, raspberries, or blackberries
  • 4 tbsp. sugar or sugar substitute
  • ½ tsp. ground nutmeg
  • ½ tsp. cinnamon (divided)
  • ½ cup oatmeal
  • 4 tbsp. flour
  • 2 tbsp. packed brown sugar
  • 2 tbsp. butter, softened to room temperature

Preheat oven to 375 degrees Fahrenheit. Combine peaches and berries in an ungreased 11-inch x 7-inch baking pan. Mix sugar, nutmeg and cinnamon in a small bowl, sprinkle over fruit and stir gently. Mix oatmeal, flour, brown sugar, butter and cinnamon together and spread over fruit. Bake, uncovered, 35 to 40 minutes. Serves 8.

Nutritional Information Per Serving

177.1 Calories, Total Fat 3.7 g, Cholesterol 7.8 mg, Sodium 2.3 mg, Total Carbohydrates 36.0 g, Dietary Fiber 4.3 g, Protein: 2.1 g

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Bok Choy Recipes

Basic Bok Choy Salad

Dressing

  • ½ cup olive oil
  • ¼ cup vinegar
  • 1/3 cup sugar
Nutritional Information Per Serving

315 Calories, Total Fat 28.0 g, Cholesterol 0.0 mg, Sodium 5.0 mg, Total Carbohydrates 18.8 g, Dietary Fiber 0.0 g, Protein 0.0 g.

Salad

  • 2 bunches bok choy, sliced
  • 1 bunch green onions, chopped
  • 1/8 cup toasted almonds and cashews
  • ½ package chow mein noodles
  • Sesame seeds

Toss salad with dressing and top with a sprinkling of sesame seeds.

Nutritional Informational Per Serving

115.6 Calories, Total Fat 7.4 g, Cholesterol 0.0 mg, Sodium 50.0 mg, Total Carbohydrates 10.7 g Dietary Fiber 2.0 g, Protein 4.0 g.


Bok Choy Stir-Fry

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  • 1 1/2 tbsp. olive oil
  • 2 slices ginger
  • 4 bunches bok choy, stalks and leaves
  • 2 tbsp. soy sauce
  • 1 tsp. sugar
  • 1/4 tsp. salt
  • 1/4 cup water (or chicken broth)
  • Few drops sesame oil
  • 1 cup cooked chicken or beef strips (optional)

Heat a wok or skillet and add olive oil. When the oil is hot, add ginger and stir-fry for about 30 seconds, until the ginger is aromatic. Add bunches of bok choy – adding the stalks first and then the leaves. Stir in soy sauce, sugar and salt. Stir-fry on high heat for 1 minute. Add water or chicken broth; cover and simmer for about 2 minutes. Stir in a few drops of sesame oil. Consider adding a cup of cooked chicken or beef strips for a full meal. This is delicious served with brown rice. Serves 4.

Nutritional Information Per Serving

110.5 Calories, Total Fat 6.4 g, Cholesterol 10.3 mg, Sodium 633.9 mg, Total Carbohydrates 8.9 g, Dietary Fiber 0.2 g, Protein 5.6 g.


Sauté-Steamed Bok Choy
  • 1 lb. bok choy
  • 1 clove garlic, minced
  • 1 tbsp. grated fresh ginger
  • 1 tbsp. extra virgin olive oil
  • 2 tbsp. water
  • 1 tsp. reduced sodium soy sauce
  • 1 tsp. dark sesame oil
  • Ground black pepper, to taste

Cut ½ to 1 inch off the bottom of the bok choy, separate the stems and leaves and wash thoroughly. Cut the stems into small pieces and cut the leaves crosswise into medium strips. In a large pan, sauté the garlic and ginger in the olive oil for a minute over medium heat. Add the bok choy stems and sauté 3 to 5 minutes. Add the leaves and water and cook until leaves are a bright green ( a couple of minutes), stirring occasionally. Season to taste with soy sauce and pepper. Stir in the sesame oil and serve while hot. Serves 4.

Nutritional Information Per Serving

53.2 Calories, Total Fat 4.6 g, Cholesterol 0.0 mg, Sodium 93.9 mg, Total Carbohydrates 2.6 g, Dietary Fiber 0.1 g, Protein 2.2 g.


Bok Choy Salad
  • 1 ½ cups bok choy, shredded
  • 1/8 cup seaweed (optional)
  • 5 cups green onion, chopped
  • 2 cups lettuce, shredded
  • 1 ½ cups bean sprouts
  • 1 tbsp.ground flax seed meal
  • 2 tbsp. red or cayenne pepper
  • ½ tbsp. lemon juice
  • 1 tsp. flavored soup stock
  • 4 tbsp. Asian toasted sesame dressing

Fill bowl with up to 2 cups of water and soak seaweed for 5 minutes. Drain and pat dry with paper towel. Wash, dry and cut lettuce. Put all ingredients into large bowl and mix. Serves 4.

Nutritional Information Per Serving

97.9 Calories, Total Fat 4.3 g, Cholesterol 0.0 mg, Sodium 525.6 mg, Total Carbohydrates 14.3 g, Dietary Fiber 3.2 g, Protein 3.9.

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Broccoli Recipes

Broccoli Frittata

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  • 1 cup chopped, fresh broccoli florets (you may mix other seasonal veggies like asparagus, sugar snap peas, spinach or peppers)
  • 1/2 cup chopped cooked chicken or salmon (optional)
  • 1/4 cup chopped tomatoes
  • 1/4 cup chopped onions
  • 1/4 tsp. dried tarragon
  • 1 tbsp. reduced-fat margarine or butter spray
  • 4 farm-fresh eggs, lightly beaten
  • Fresh goat cheese also known as chevre (optional)

Sauté broccoli, chicken, tomato, onion and tarragon in margarine in a medium saucepan or electric frying pan over medium heat until broccoli is tender-crisp. Pour eggs evenly over all ingredients. Sprinkle with cheese if desired. Cover and cook for 6 to 8 minutes or until firm on bottom and almost set on top. Cut into wedges to serve. Serves 4.

Nutritional Information Per Serving

110.1 Calories, Total Fat 7.5 g, Cholesterol 171.1 mg, Sodium 106.7 mg ,Total Carbohydrates 2.7 g, Dietary Fiber 1.0 g, Protein 8.5g.


Broccoli Grape Salad

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Salad Ingredients

  • 2 bunches fresh broccoli, cut into bite-size pieces
  • 1 1/2 cups celery, chopped
  • 1 bunch green onions, chopped
  • 1 1/2 cups red grapes, halved
  • 1 cup raisins
  • 1/2 lb. bacon, cooked crisp and crumbled
  • 1 cup nuts, optional (pine nuts, almonds, etc.)

Dressing Ingredients

  • 1 1/2 cups light mayonnaise
  • 1/4 cup sugar
  • 3 tbsp. vinegar
  • 3 tbsp. low-fat or skim milk

Add broccoli, celery, onions, grapes, raisins and cooked bacon into large mixing bowl. In a small bowl, combine dressing ingredients. Pour dressing over broccoli mixture just before serving, stirring until combined. Add nuts.

Nutritional Informational Per Serving

155.5 Calories, Total Fat 12.0 g, Cholesterol 15.2 mg, Sodium 290.6 mg, Total Carbohydrates 11.1 g, Dietary Fiber 0.0 g, Protein 0.3 g.


Chicken and Broccoli Quiche from Cook Smart, Eat Smart
  • 2 (9-inch) ready-made piecrusts
  • 4 eggs
  • 1 cup low-fat or skim milk
  • 3⁄4 cup low-fat Cheddar cheese
  • 3⁄4 cup cooked, chopped chicken
  • 1 1/2 cups chopped broccoli
  • 1⁄4 cup carrots, shredded
  • 1⁄4 cup finely chopped onion
  • 3⁄4 tsp. garlic salt
  • Pepper to taste

Preheat oven to 350 degrees F. Bake piecrust according to package directions. In a mixing bowl, combine eggs, milk, garlic, salt and pepper. Mix well. Cook broccoli until tender. Pour off liquid. Let broccoli cool; squeeze broccoli to remove some more water. Make sure broccoli is well drained. Layer the meat, vegetables and cheese into baked piecrust. Pour the egg mixture over the ingredients. Bake at 350 degrees F for 30 to 40 minutes or until top is browned. Let stand 5 minutes before cutting. Serves 12.


Chili-Garlic Roasted Broccoli from Cook Smart, Eat Smart

Cauliflower could be substituted or combined with the broccoli in this recipe.

  • 2 tbsp. olive oil
  • 5 cloves garlic, finely chopped
  • 1 tbsp. chili powder
  • 1 tbsp. grill seasoning
  • 1 large head broccoli, cut into long thin spears

Preheat oven to 425 degrees F. Place olive oil, garlic, chili powder and grill seasoning in the bottom of a large bowl and add the broccoli spears. Toss to coat the broccoli. Spray baking sheet with non-stick cooking spray. Place broccoli on the baking sheet and roast until the ends are crisp and brown and the stalks are tender, 17 to 20 minutes. Serves 6.


Broccoli Stir Fry with Red Peppers and Water Chestnuts

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  • 1 bunch broccoli
  • 1 large red pepper
  • 3 tbsp. canola oil
  • ½ cup vinaigrette
  • 1 large clove garlic, minced
  • 1 8-ounce can of water chestnuts, drained
  • Salt and pepper to taste

Cut broccoli into uniform bite-sized florets with about 2 to 3 inches of stalk. Core the red pepper and cut into rings, then shorter strips. Heat the oil in a wok or large frying pan until very hot. Add broccoli (it should sizzle) and stir-fry for 5 minutes. Add vinaigrette, garlic, red pepper and water chestnuts and stir-fry for another 3 minutes. Season to taste and serve immediately.

Nutritional Information Per Serving

198.7 Calories, Total Fat 16.7 g, Cholesterol 0.0 mg, Sodium 108.5 mg, Total Carbohydrates 13.4 g, Dietary Fiber 2.4 g, Protein 1.4 g.

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Basic Techniques

Garden Delight Stir Fry from Cook Smart, Eat Smart

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This is a basic technique allowing individuals to experiment with many different variations. Purchase vegetables from local sources when they are in-season. Add chicken, beef, pork or tofu to this dish for more protein. Keep stir-fry mixture in the refrigerator for a quick side dish or main dish.

Sauce (1⁄4 cup for four servings)

  • Lite/low sodium soy sauce
  • Low sodium tamari
  • Teriyaki marinade
  • Bottled stir-fry sauce
  • Sweet chili sauce
  • Prepared favorite sauce (see recipe)

Starch (1 cup per person)

  • White rice
  • Brown rice
  • Jasmine rice
  • Basmati rice
  • Rice noodles
  • Whole wheat spaghetti noodles

Vegetables (Any combination, 1 to 2 cups per person, less if serving as a side dish)

  • Onion
  • Broccoli
  • Celery
  • Carrots
  • Peppers
  • Mushrooms
  • Squash
  • Zucchini
  • Cauliflower
  • Cabbage
  • Bok choy

Wash and cut selected vegetables into small, even-sized pieces. Heat 1 tbsp. vegetable oil over high heat in a 10-inch frying pan. Keeping the heat high, add vegetables to the pan in order of firmness—harder foods first (ex. cauliflower) and ending with softer foods (ex. mushrooms). With a spatula, move vegetables around in the pan to keep them from sticking. Cook the vegetables for a few minutes until they are brightly colored and still crisp. Add sauce to taste (about 1⁄4 cup). Stir fry until all vegetables are thoroughly coated. Serve with choice of starch. Serves 4.


Grilled Vegetables from Cook Smart, Eat Smart

Appropriate Cooking Time

  • Asparagus: 5 to 8 minutes
  • Green beans: 5 to 10 minutes
  • Eggplant, sliced: 5 to 7 minutes
  • Mushrooms: 5 to 8 minutes
  • Onions, red or Vidalia: 5 to 8 minutes
  • New potatoes, halved: 5 to 8 minutes
  • Sweet potatoes, sliced: 5 to 10 minutes
  • Squash, sliced lengthwise: 5 to 7 minutes
  • Zucchini, sliced lengthwise: 5 to 7 minutes

Clean and prepare vegetables. Brush both sides of vegetables with marinade of choice. Grill vegetables, turning once, for indicated grilling time. Brush vegetables with marinade during grilling to ensure they stay moist and flavorful.


Roasted Vegetables from Cook Smart, Eat Smart

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Any combination of vegetables and spices can be used in this recipe. This is a basic technique allowing individuals to experiment with many different variations.

Vegetables: Choose 4 cups of one or more

  • Broccoli
  • Red Potatoes
  • Sweet Potatoes
  • Carrots
  • Onions
  • Peppers
  • Eggplant
  • Zucchini
  • Squash
  • Acorn Squash

Spices: Choose 2 to 3 tsp. of one or more

  • Chili powder
  • Rosemary
  • Cumin
  • Garlic cloves
  • Grill seasoning
  • Curry powder
  • Chinese 5 spice
  • Tarragon
  • Italian seasoning
  • Sage
  • Parsley
  • Cinnamon

Oil: Choose 1 tbsp. of one

  • Olive oil
  • Canola oil
  • Corn oil

Select one or a combination of vegetables and toss with 1 tbsp. of oil and 2 to 3 tsp. of one or a combination of spices. Place on a non-stick cooking pan and roast at 425 degrees F for 20 to 25 minutes. You may want to place foil on the pan for easier clean up. Serves 4.

Suggested combinations
Sweet potatoes: Chinese 5 spice, cinnamon
Red potatoes: garlic, rosemary
Eggplant: garlic, Italian seasoning
Carrots: grill seasoning, parsley
Acorn squash: cinnamon, chili powder


Salad from Cook Smart, Eat Smart

There are limitless combinations for great salads. Salads are a great way to be creative in the kitchen and create your own style.

Greens

  • Spinach
  • Romaine
  • Arugula
  • Bibb lettuce
  • Mixed greens

Vegetables

  • Carrots
  • Mushrooms
  • Onions
  • Broccoli
  • Cauliflower
  • Celery
  • Asparagus
  • Green pepper
  • Tomato
  • Snow peas
  • Summer squash

Other

  • Grapes
  • Dried cranberries
  • Mandarin oranges
  • Pineapple chunks
  • Raisins
  • Grapefruit slices
  • Almonds

Choose a leafy green or two from the greens list (1 cup per serving). Choose one to three other vegetables (1⁄4 cup per serving). Choose one other item for added interest (optional). Remember, all canned fruit should be drained before adding to the salad. Choose a dressing. (See salad dressing recipes.) Combine the salad greens and other vegetables in a large mixing bowl. Add a small amount of dressing (1 to 2 tsp. per serving). Toss well to coat all the vegetables with dressing. Serves 1.

Classic combinations
Spinach, red onion, Mandarin oranges
Arugula, cherry tomatoes, peas
Mixed greens, mushrooms, carrots


Steamed Vegetables from Cook Smart, Eat Smart

Steaming allows vegetables to retain their shape, color, texture, flavor and nutrition. It is not complicated, and it is a great, quick-cooking technique.
Vegetable (Cooking Time in Minutes) Suggested seasonings

  • Asparagus (5 to 8 minutes) Tarragon, dill, lemon, vinaigrette
  • Broccoli, spears (10 to 15 minutes) Dill, tarragon, lemon, vinaigrette
  • Broccoli, florets (8 to 10 minutes) Dill, tarragon, lemon, vinaigrette
  • Cabbage, wedges (15 minutes) Carraway, tarragon, savory, dill
  • Cabbage, shredded (8 to 12 minutes) Carraway, tarragon, savory, dill
  • Carrots, slices or thin strips (10 to 20 minutes) Ginger, nutmeg, caraway,cinnamon, dill, lemon, mint, orange
  • Cauliflower (4 to 5 minutes)
  • Eggplant, slices or cubes (10 to 15 minutes) Marjoram, sage, oregano, basil,Parmesan cheese
  • Green beans (15 to 25 minutes) Basil, dill, thyme, mint, oregano, savory, tarragon
  • Peas (10 to 20 minutes) Mint, chervil, marjoram, rosemary, garlic, tarragon
  • Potatoes, new (20 to 30 minutes) Lemon, parsley, vinaigrette,chives, dill, basil, thyme
  • Snap Peas (5 to 6 minutes)
  • Squash (slices) (10 to 12 minutes) Basil, garlic, rosemary, dill, thyme, oregano

Choose 1⁄2 to 1 cup of vegetables from above list per person. Thoroughly rinse vegetables, trim and cut vegetables as close to cooking as possible so they will not dehydrate. Cut vegetables the same size so they will cook evenly. In a large pot, bring an inch or two of water to a boil over high heat. Place the vegetables in steamer on steamer rack. Add additional water to pot if necessary. Steam vegetables according to cooking time in chart and only until they are done; time will vary, depending on size and quantity of vegetables. Remove vegetables from heat when they are still slightly crisp. Add approximately 1⁄2 tsp. of selected seasoning to the vegetables.

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Cabbage Recipes

Chicken Cabbage Stir Fry
  • 3 chicken breast halves, skinned and boned
  • 1 tsp. oil
  • 3 cups green cabbage, cut in 1/2-inch slices
  • 1/2 tsp. ground ginger
  • 1/4 tsp. garlic powder
  • 1 tbsp. cornstarch
  • 1/2 cup water
  • 1 tbsp. soy sauce

Cut chicken breast halves into strips. Heat oil in frying pan. Add chicken strips and stir-fry over moderately high heat, turning pieces frequently, until lightly browned. Add cabbage; stir-fry 2 minutes until cabbage is tender-crisp. Mix ginger, garlic powder and cornstarch; add to water and soy sauce, mixing until smooth. Stir into chicken mixture. Cook until thickened and pieces are coated. Serve hot. Serves 4.

Nutritional Information Per Serving

91.5 Calories, Total Fat 2.0 g, Cholesterol 30.9 mg, Sodium 272.9 mg, Total Carbohydrates 4.9 g, Dietary Fiber 1.6 g, Protein 13.6 g.


Warm Apple Onion Slaw
  • 1 tbsp. Olive oil
  • 1 medium onion, halved and thinly sliced
  • 2 apples, peeled, cored and thinly sliced
  • 1 medium head of purple cabbage, shredded
  • Apple cider vinegar
  • 1/4 cup water
  • Sugar
  • 2 tbsp. chopped, fresh parsley
  • Salt and pepper, to taste

Heat oil in a large skillet over medium high heat. Add the sliced onion and cook until softened. Add the apple slices and cook an additional 2 minutes. Add the cabbage along with a splash of cider vinegar, water, and a pinch of sugar. Cook until the cabbage is softened but still retains most of its crispness. Stir in the chopped parsley and season to taste with salt and pepper. Serve warm or at room temperature. Serves 6.

Nutritional Information Per Serving

98.2 Calories, Total Fat 2.6 g, Cholesterol 0.0 mg, Sodium 18,902.6 mg, Total Carbohydrates 19.2 g, Dietary Fiber 4.6 g, Protein 2.3 g.


Garden Vegetable Soup
  • 1½ cups cabbage, finely shredded
  • 4 carrots, sliced
  • ½ cup onion, chopped
  • ½ cup green beans
  • ½ cup zucchini, diced
  • 2 garlic cloves, minced
  • 3 cups chicken, beef, or vegetable broth
  • 1 tbsp. tomato paste
  • ½ tsp. dried basil
  • ¼ tsp. dried oregano
  • ¼ tsp. salt

In a large stockpot, combine all ingredients. Cover and cook on medium heat for 30 minutes or until vegetables are tender. Serves 6.


Blueberry Coleslaw
  • 1/2 medium green cabbage, shredded
  • ½ medium red cabbage, shredded
  • 1 small red onion, minced
  • 1/2 cup chopped parsley
  • 2 tbsp. minced orange zest
  • 1 cup light mayonnaise
  • 1/2 cup sour cream
  • 1/4 cup blueberry vinegar
  • 3 tbsp. fresh squeezed orange juice
  • 1/4 cup sugar
  • 1 tsp. ground cloves
  • Salt
  • Fresh ground black pepper
  • 2 cups fresh blueberries
  • Orange slices for garnish

In a large bowl, toss together the cabbage, onion, parsley and orange zest. In a small bowl, whisk together the mayonnaise, sour cream, vinegar, orange juice, sugar and cloves. Season as needed with with salt and pepper. Pour the dressing over the cabbage mixture and toss until well coated. Toss with the blueberries. Garnish with orange slices and serve. You might experiment using other fruits, like strawberries, when they are in season. Serves 10.

Nutritional Information Per Serving

165.9 Calories, Total Fat 9.1 g, Cholesterol 13.1 mg, Sodium 181.9 mg, Total Carbohydrates 20.6 g, Dietary Fiber 3.0 g, Protein 2.2 g.

Deep-Flavor Mushroom Coleslaw
  • 6 oz. sliced mushrooms (Shiitake if possible)
  • 1 cup finely shredded cabbage
  • 1 medium carrot, shredded
  • ¼ cup minced red bell pepper
  • Garlic salt to taste
  • 1 tbsp. minced crystallized ginger
  • ½ tsp. red pepper flakes
  • ¼ cup Lite Asian Dressing

Toss together all ingredients. Marinate several hours. Serves 8.

Nutritional Information Per Serving

31.5 Calories,Total Fat 0.1 g, Cholesterol 0.0 mg, Sodium 7.7 mg,Total Carbohydrates 4.0 g, Dietary Fiber 0.9 g, Protein 0.5 g.

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Carrot Recipes

Honey-Glazed Pea Pods and Carrots

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  • 2 cups sliced carrots
  • 1/2 lb. snow peas, trimmed
  • 3 tbsp. butter
  • 1/2 tsp. cornstarch
  • 2 tbsp. honey

Bring a large saucepan of salted water to a boil. Add carrots and cook until tender crisp, 10 to 12 minutes. Add pea pods and cook until tender crisp, about 1 to 2 minutes. Drain and set aside. Melt butter in the same pan and stir in cornstarch. Return carrots and peas to pan and stir in honey. Cook over medium heat, stirring occasionally, until heated through. Makes 6 servings.

Nutritional Information Per Serving

84.3 Calories, Total Fat 5.0 g, Cholesterol 0.0 mg, Sodium 78.9 mg, Total Carbohydrates 10.4 g, Dietary Fiber 1.4 g, Protein 0.6 g.

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Cantaloupe Recipes

Cantaloupe Smoothie

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Try this refreshing smoothie for a new twist on cantaloupes.

  • 1/2 ripe cantaloupe, peeled, seeded, and cut into chunks
  • 1 cup skim milk
  • 1 cup vanilla fat-free yogurt
  • 1 cup crushed ice
  • 2 tbsp. sugar, or to taste

Combine all ingredients in a blender and process until smooth. Makes about 4 cups.


Crunchy Melon and Smoked Turkey Salad

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This salad is filled with wonderful flavors and textures. It is excellent on any bread for simple sandwiches or served as a salad on lettuce leaves. Smoked ham or chicken can be used in place of the turkey if desired.

  • 2 cups cubed honeydew or cantaloupe
  • 2 cups cubed smoked turkey
  • Juice and zest of one lime
  • 1/2 cup mayonnaise
  • 1/3 cup chopped celery
  • 2 tbsp. chopped red onion
  • 1 tbsp.chopped fresh mint
  • 1 tbsp.sugar
  • Salt
  • Freshly ground black pepper
  • 3 tablespoons chopped toasted almonds

Mix together all of the ingredients except for the almonds in a medium bowl. Serve immediately or chill up to four hours before serving. Add the almonds just before serving.


Melon Grape Salad from University of Wyoming Cooperative Extension Service
  • 1 cup cantaloupe, cubed
  • 1 cup watermelon, cubed
  • 2 cups grapes, seedless
  • 5 tsp. lime juice, divided
  • 1/2 cup honey
  • 2 tbsp. Dijon mustard

Toss fruit with 3 tsp. lime juice and refrigerate, covered. When ready to serve, pour out the liquid. Whisk together remaining lime juice, honey and mustard. Toss with fruit and serve. Serves 6.


Quick Cantaloupe Breakfast Drink
  • 1/2 cup cantaloupe
  • 1/2 cup fat-free milk
  • Sugar, to taste
  • 3 cups water
  • Ice cubes

Blend all ingredients in blender. Serves 6.

Nutritional Information Per Servings

23.2 Calories, Total Fat 0.2 g, Cholesterol 0.4 mg, Sodium 17.1 Mg, Total Carbohydrates 5.2 g, Dietary Fiber 0.4 g, Protein 1.1 g.


Melon and Fruit Salad Medley
  • ½ cup cantaloupe
  • ¼ cup watermelon
  • 1 cup fresh sliced strawberries
  • 1 cup fresh blueberries
  • 1 ½ cups fresh seedless grapes
  • 1 medium apple, peeled and cored

Cut the rinds off melons, de-seed cantaloupe, slice berries and dice apple. Toss apple with lemon juice to keep from turning brown, cut melons into bite sizes. Combine all fruit together in large bowl. Serves 12.

Nutritional Information Per Serving

61.6 Calories, Total Fat 0.7 g, Cholesterol 0.0 mg, Sodium 3.2 mg, Total Carbohydrate 14.6 g, Dietary Fiber 1.6 g, Protein 0.8 g.


Cucumber Melon Smoothie
  • 1 cantaloupe
  • 1 cucumber, with peel
  • 1 cup plain, low-fat yogurt
  • 2 tbsp. honey (can reduce to 1 tbsp. if preferred)

Peel the cucumber if desired, though the skin adds nutritional value.
Blend, chill and serve. Serves 4.

Nutritional Information Per Serving

151.5 Calories, Total Fat 1.6 g, Cholesterol 3.7 mg, Sodium 63.1 mg ,Total Carbohydrates 32.1 g, Dietary Fiber 2.3 g, Protein 5.6 g.

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Chestnuts Recipes

Chestnut and Mandarin Orange Salad
  • 1.5 lbs. (about 2 ½ cups) chestnuts, chopped
  • 1 small can mandarin oranges or your favorite seasonal fruit such as apples or strawberries
  • 1/4 cup tamari or soy sauce
  • 2 tablespoons maple syrup or agave
  • 2 tablespoons lime juice
  • lettuce leaves
  • pomegranate seeds as garnish

Chop the chestnuts into chunky pieces. Drain the liquid from the canned mandarin oranges.
Reserve for use in another recipe, or to thin and sweeten the dressing as desired. Mix the soy sauce, lime juice and maple syrup for the dressing. Season to taste with additional maple syrup or some of the mandarin orange liquid. Serve the salad layered in parfait glasses, or arranged on a bed of lettuce greens and with a spoonful of dressing drizzled over the top. Serves 4.

Nutritional Information Per Serving

263.1 Calories, Total Fat 1.8 g, Cholesterol 0.0 mg, Sodium 939.8 mg, Total Carbohydrates 59.2 g, Dietary Fiber 0.7 g, Protein 4.0 g


Chestnut and Winter Squash Soup

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  • 1 1/3 cups dried chestnut kernels
  • 4 cups chicken stock
  • 1 large onion, finely chopped
  • 2 stalks celery, finely chopped
  • 1 pound pork sausage
  • 1 cup mashed pumpkin or roasted winter squash such as butternut
  • 2 tbsp. arrowroot powder
  • 1/2 cup heavy cream

Soak chestnut kernels in water overnight. Pour off water. Add chicken stock and simmer kernels for 2 hours. In separate soup pot, sauté onion, celery and sausage until meat is brown. Remove the chestnuts from the chicken broth with a slotted spoon and place in a food processor or blender. Process chestnuts to fine particles. Add 2 cups of broth from the simmered chestnuts into the food processor and process to a smooth cream. Add to soup pot. Measure the remaining broth and add water as necessary to make 2 cups. Add broth to soup pot. Add cooked squash or pumpkin. Cook for 20 minutes. Mix arrowroot powder with cream and add to soup. Heat on low for 10 minutes, stirring occasionally. Garnish with parsley or sage. Serves 8.

Roasted Chestnut Appetizers
  • 1/4 cup ketchup
  • 2 tbsp. soy sauce
  • 1 1/2 tbsp. vinegar
  • 1 pinch ground black pepper
  • 1 pinch garlic powder
  • 16 shelled chestnuts
  • 8 slices bacon, cut in half crosswise
  • 1/2 cup brown sugar

Place the ketchup, soy sauce, vinegar, black pepper and garlic powder in a resealable plastic bag, and add the chestnuts. Squeeze the bag several times to mix the ingredients, and squeeze air out of the bag. Seal the bag, and marinate the chestnuts overnight.
The next day, preheat oven to 400 degrees F. Line a baking sheet with parchment paper.
Remove chestnuts from the marinade shake off excess marinade. Wrap each chestnut in half a bacon slice, and secure with a toothpick. Place brown sugar into a shallow bowl, and roll each wrapped chestnut in brown sugar. Place the appetizers onto the prepared baking sheet.
Bake chestnuts until the bacon is crisp and the brown sugar is bubbling, about 20 minutes. Allow to cool before serving. Serves 8.

Nutritional Information Per Serving

152.9 Calories, Total Fat 3.9 g, Cholesterol 5.4 mg, Sodium 393.0 mg, Total Carbohydrates 29.4 g, Dietary Fiber 0.0 g, Protein 3.3 g.


Cranberry Chestnut Cookies
  • 3/4 cup all-purpose flour
  • 1/2 cup whole wheat flour
  • 1 tsp. baking soda
  • 1/4 tsp. ground ginger
  • ¾ cup chestnuts, roasted and chopped
  • ¼ cup butter
  • ¼ cup vegetable oil
  • 1 cup Splenda (or 1 cup brown sugar)
  • 1 egg
  • 1 tsp. vanilla
  • ½ cup chopped fresh or dried cranberries
  • ½ cup semisweet chocolate chips
  • ¼ cup white chocolate chips

Preheat oven to 350 degrees F. Line baking sheets with parchment paper. Whisk together flours, baking soda and ginger; set aside. Cream butter, vegetable oil and Splenda or brown sugar. Add egg and vanilla and beat well. Add flour mixture and chestnuts; mix until just incorporated.
Add cranberries and chocolate chips. Mix. Use a teaspoon to shape into ball and drop on baking sheets. Bake for 15 minutes or until golden brown. Makes 24 cookies.

Nutritional Information Per Serving

129.4 Calories, Total Fat 5.0 g, Cholesterol 7.7 mg, Sodium 88.8 mg, Total Carbohydrates 18.8 g, Dietary Fiber 0.9 g, Protein 1.3 g.

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Collard Recipes

Traditional Collard Greens
  • 1 lb. trimmed, chopped collard greens
  • 2 cups water
  • 1 tsp. sugar
  • 1 (4-oz.) piece salt pork, cut into 4 pieces (optional)
  • 1 dried red chili pepper
  • 1/4 tsp. salt

Wash greens and pat dry. Coarsely chop. Combine the water, sugar, pork and chili pepper in a large Dutch oven. Bring to a boil; cover, reduce heat and simmer 20 minutes. Discard chili pepper. Stir in greens and salt; cover and cook over medium heat 10 minutes or until tender, stirring occasionally. Discard pork. Serve with vinegar. Serves 6.


Hoppin’ John

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  • 1 cup dried black-eyed peas
  • 5 cups water
  • 1 dried hot pepper (optional)
  • 1 smoked ham hock
  • 1 medium onion, chopped (about 3/4 cup)
  • 1 cup long-grain white rice

Wash the peas. Place them in a saucepan, add the water, and discard any peas that float. Gently boil the peas with the pepper, ham hock and onion, uncovered, until tender but not mushy — about 1 1/2 hours. Add the rice to the pot, cover and simmer over low heat for about 20 minutes, never lifting the lid. Remove from the heat and allow to steam, still covered, for another 10 minutes. Remove the cover, fluff with a fork and serve immediately with cooked greens. Serves 8 to 10.

Greens and Tomatoes

  • 2 lbs. collard greens
  • 2 tbsp. Italian herb seasoning
  • 2 cups chopped, canned tomatoes

Thoroughly wash collard greens. Cut out the tough stems. Cut or tear leaves into bite-size pieces. Put wet leaf pieces in a large pan and let wilt over medium-low heat, stirring constantly. Add Italian herb seasoning and drained tomatoes (save drained liquid); continue to heat for about 5 minutes longer. Add liquid from the tomatoes. Heat for about 4 to 5 minutes longer, or until hot. Serves 4.

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Corn Recipes

Grilled Sweet Corn with Blended Herb Seasoning
  • Fresh Corn
  • 4 tbsp. paprika
  • 1 tsp. cayenne pepper
  • 1 tbsp. black pepper
  • 1 tbsp. garlic powder
  • 1 tbsp. salt
  • 1 tsp. thyme

Pull down the husks but leave them attached. Remove the silks. Pull the husks back over the corn. Tie the ends of the husks with a string or a metal twist tie. Soak the corn in water for 15 minutes. Grill over medium heat until done, turning on each side (10 to 15 minutes total cooking time). To get more toasted kernels, remove all but a thin layer of husk and some areas where the kernels can peek through. Mix all herbs and spices together. Squeeze fresh lemon or lime juice onto the corn or brush with olive oil and sprinkle on a the herb blend.


Okra and Corn with Tomatoes

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This recipe is a great way to use lots of fresh vegetables that are available fresh locally.

  • 2 tbsp olive oil
  • 1 large onion, diced
  • 1/2 tsp each red pepper, thyme, and basil
  • 1 green pepper, seeded and diced
  • 3 large fresh ripe, tomatoes, chopped
  • 2 cups fresh corn
  • 2 cups small okra pods, left whole or ¼ inch thick rounds
  • 1/2 cup water or chicken broth
  • 3/4 tsp salt
  • 1/4 tsp black pepper

In large skillet heat olive oil and add onions and spices. Sauté until onions are limp. Add bell pepper and cook until onions are translucent. Add tomatoes, okra, water, salt and pepper. Reduce heat to low and simmer uncovered for 15 minutes, stirring occasionally. Add corn and cook 5 minutes longer. Serve hot.


Skillet Corn Medley

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  • 2 medium onions, halved and thinly sliced
  • Olive oil spray
  • 2 green or red bell peppers, sliced in thin strips
  • 3 medium tomatoes, peeled, cored and chopped
  • 2 cups fresh or frozen cut corn
  • 1 medium zucchini
  • Seasoned salt and pepper to taste (or other herbs—basil is delicious!)

Sauté sliced onion in sprayed saucepan for 3 minutes. Add bell pepper, zucchini, corn and chopped tomatoes, along with spices. Bring to a boil; reduce heat, cover and simmer for about 10 minutes. Reduced liquid will brown vegetables a little. Fresh basil added the last couple of minutes is delicious! Serves 8.

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Cucumber Recipes

Cucumber Melon Smoothie
  • 1 cantaloupe
  • 1 cucumber, with peel
  • 1 cup plain, low-fat yogurt
  • 2 tbsp. honey (can reduce to 1 tbsp. if preferred)

Peel the cucumber if desired, though the skin adds nutritional value.
Blend, chill and serve. Serves 4.

Nutritional Information Per Serving

151.5 Calories, Total Fat 1.6 g, Cholesterol 3.7 mg, Sodium 63.1 mg ,Total Carbohydrates 32.1 g, Dietary Fiber 2.3 g, Protein 5.6 g.

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Eggplant Recipes

Stuffed Eggplant with Tomatoes

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  • 1 medium eggplant
  • 1 tablespoon olive oil
  • 2 tablespoons minced onion
  • 1 can (14.5 ounces) tomatoes (or 2 cups fresh chopped tomatoes)
  • 1 teaspoon salt
  • 1 cup soft bread crumbs

Wash eggplant and cut in half. Scoop out pulp to about 1/2 inch of the skin. Dice pulp. In a skillet, heat olive oil over medium heat. Add onions and sauté for 2 minutes; add eggplant pulp, tomatoes, bread crumbs, and salt.

Mix well; fill eggplant shells. Bake at 375° until browned, about 30 minutes.

Serves 4.


Eggplant-Mushroom Sauce

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  • 1 1/2 tablespoons olive oil
  • 1 large onion – chopped
  • 3 cloves garlic – minced
  • 28 ounces canned tomatoes – undrained (or fresh tomatoes!)
  • 1/4 cup dry red or white wine or vermouth
  • 1 1/2 pounds eggplant, unpeeled – cut into 3/4″ cubes
  • 2 cups sliced mushrooms
  • 2 teaspoons fresh basil – finely chopped
  • 2 teaspoons fresh oregano – finely chopped
  • 1/2 teaspoon sugar
  • salt and freshly ground pepper – to taste

Heat oil in a wide-bottomed pan over medium-high heat. Add onion and garlic; saute about 2 minutes. Break tomatoes into bits. Add to pan with their juice, wine, eggplant, mushrooms, herbs, and sugar. Cover pan and simmer 5 minutes. Remove cover and cook over medium heat until sauce reduces and thickens, 10 to 15 minutes. Season to taste with salt and pepper. Serve over pasta, make sloppy joes, or just eat by the bowlful!

Make 5 to 6 cups (5 to 6 servings).


Roasted Eggplant
  • Eggplant
  • Olive oil
  • Italian herb seasoning

Slice eggplant, peeled or unpeeled, about ½-inch think and place on a lightly oiled baking sheet. Lightly spray the slices with olive oil and sprinkle with Italian herb seasoning. Bake at 400 degrees F for about 15 minutes or until lightly browned.

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Goat Cheese Recipes

Baked Chevre
  • 4 tbsp. olive oil
  • ½ cup fine bread crumbs
  • 2 5-ounce rounds/logs goat cheese, sliced crosswise into thirds

Preheat oven to 400 degrees F. Place olive oil and bread crumbs in two separate bowls. Coat the cheese pieces in oil, then in bread crumbs to cover thickly. Place on cookie sheet and refrigerate 1 hour. Bake breaded chevrè slices until lightly brown, warm and beginning to soften (about 5 to 10 minutes). Be careful not to bake too long as the cheese will melt. Serve on top of your favorite salad greens with a vinaigrette dressing or your favorite salsa. If using salsa, first drain it slightly in a sieve. Makes 6 servings.


Herbed Goat Cheese
  • 2 tsp. chopped fresh flat-leaf parsley
  • 2 tsp. chopped fresh chives
  • 1 tsp. chopped fresh thyme leaves
  • 1/2 tsp. freshly ground black pepper
  • One 9-oz. log of goat cheese

Combine the parsley, chives, thyme and pepper. Place on a flat surface such as a large plate. Roll the log of cheese in the mixture, coating all sides and retaining the shape of the log. Wrap in plastic wrap and refrigerate until needed. Makes 18 servings.

Nutritional Information Per Serving

64.4 Calories, Total Fat 5.1 g, Cholesterol 14.9 g, Sodium 49.3 mg, Total Carbohydrates 0.4 g, Dietary Fiber 0 g, Protein 4.3 g.


Pizza with Peppers, Goat Cheese and Thyme
  • 1 12-inch bread style pizza crust
  • 2 tbsp. fresh thyme, crumbled
  • 1 cup goat cheese, crumbled
  • 1 red bell pepper, cut into thin slices
  • 1 yellow bell pepper, cut into thin slices
  • 1 tbsp. olive oil

Heat coals or gas grill. Spread chopped thyme over the pizza crust and cover with crumbled goat cheese. Top with pepper slices and drizzle with olive oil. Place pizza on rack 6 inches from medium-high heat and grill covered for 8 to 10 minutes or until crust is crisp and cheese has melted.


Grilled Fresh Tomato and Goat Cheese Pizza
  • 4 whole wheat tortillas
  • 1 cup shredded low-fat mozzarella cheese
  • 3 oz. herb goat cheese
  • 1 to 2 medium heirloom tomato
  • 1 clove of garlic

Divide ingredients onto the tortillas. Place in 450 degree oven for 5 to 7 minutes. Serves 4.

Nutritional Information Per Serving

288.9 Calories, Total Fat 12.7 g, Cholesterol 28.3 mg, Sodium 651.2 mg,Total Carbohydrates 28.1g, Dietary Fiber 4.7 g, Protein 17.9 g.


Roasted Eggplant with Goat Cheese

2 eggplants
• 1 cup goat cheese
• 1/2 tbsp. olive oil
• Italian herbs
• Toasted pecans for garnish

Preheat oven to 450 degrees F. Slice eggplants 11/2 inches thick. Oil baking pan. Spread half of the eggplant slices with goat cheese and top with another eggplant slice. Spray with oil. Sprinkle with mixed Italian herbs. Roast for crunch and flavor 15 minutes or until brown on top. Add toasted pecans as a garnish. Serves 4.

Nutritional Information Per Serving

171.2 Calories, Total Fat12.3 g, Cholesterol 23.0 mg, Sodium 153.8 mg ,Total Carbohydrates 9.1 g, Dietary Fiber 3.4 g, Protein 7.7 g.

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Grass-fed Beef Recipes

See beef

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Green Bean Recipes

Green Beans with Basil and Pine Nuts

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  • 4 cups green beans
  • 1⁄2 cup basil, julienned into thin strips
  • 1⁄4 cup pine nuts
  • 2 cloves garlic, minced or diced
  • 2 tbsp. olive oil

Wash fresh green beans and cut off ends. Boil for about 8 minutes and then plunge green beans into ice cold water. Drain until dry. Heat olive oil in skillet and add green beans and garlic. Cook about 10 minutes, stirring constantly. Add basil and pine nuts and cook for 1 minute more. Serves 6.


Lemon Walnut Green Beans from Cook Smart, Eat Smart
  • 4 cups green beans
  • 1⁄2 cup sliced green onions
  • 1⁄4 cup chopped walnuts
  • 3⁄4 tbsp. crushed, dried rosemary
  • 3 tbsp. fresh lemon juice
  • 1 tsp. grated lemon rind

Wash fresh green beans; pat dry. Arrange green beans in a steamer basket over boiling water. Cover and steam for 8 to 12 minutes or until crisp-tender. Plunge beans into cold water to stop the cooking process; drain. Spray non-stick pan with cooking spray. Over medium heat, add green onions and sauté until tender. Add green beans, walnuts, rosemary and lemon juice; cook, stirring constantly, until thoroughly heated. Sprinkle with lemon rind. Serves 6.


Louisiana Green Beans

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  • 1 lb. fresh green beans
  • 2 cups tomatoes, diced
  • 1/2 cup chopped onion
  • 1/4 cup chopped green bell pepper
  • 1/2 tsp. salt

Cook beans until tender, then add remaining ingredients and cook over medium heat until cooked through, about 15 minutes. Serves 8.


Dilled Green Beans and New Potatoes

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  • 1/2 lb. small new potatoes, quartered
  • 1/2 lb. fresh green beans, trimmed, broken into 2″ pieces
  • 1/4 cup nonfat sour cream
  • 2 tbsp. chopped fresh dill weed
  • 1/8 tsp. salt
  • Dash pepper
  • 1/2 tsp. olive oil
  • 1 clove garlic, minced

In medium saucepan, bring about 2 cups water to a boil. Add potatoes and green beans; return to a boil. Reduce heat; cover and simmer 9 to 11 minutes or until beans are crisp-tender. Meanwhile, in a small bowl, combine all remaining ingredients; blend well. Drain vegetables; rinse with cold water to cool slightly. Place in serving bowl. Add sour cream mixture, toss to coat. Serve immediately or refrigerate until serving time.

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Herb Recipes

Creamy Maple Mustard Dill Dressing
  • 1 cup plain low fat yogurt
  • 4 tbsp. fresh dill, chopped
  • 2 tbsp. Dijon mustard
  • 2 tbsp maple syrup (or agave if watching sugar content)
  • 3 tbsp. white balsamic or white wine vinegar
  • Pinch of salt
  • 1/4 tbsp. freshly ground black pepper

Place all the ingredients in a blender and pulse to blend. Serves 4.

Nutritional Information Per Serving

76.8 Calories, Total Fat 1.0 g, Cholesterol 3.7 mg, Sodium 206.6 mg, Total Carbohydrates 12.8 g, Dietary Fiber 0.1 g, Protein 3.3 g.


Herb Butter
  • 2 cups butter, softened
  • 1/4 cup minced fresh parsley
  • 2 tbsp. minced garlic cloves
  • 4 tsp. Italian seasoning
  • 1 tsp. crushed red pepper flakes

In a mixing bowl, combine all ingredients. Beat until well blended. Cover and store in the
refrigerator. Serves 32.

Nutritional Information Per Serving

105.5 Calories, Total Fat 11.8 g, Cholesterol 0.0 mg, Sodium 158.3 mg, Total Carbohydrates 0.2 g, Dietary Fiber 0.0 g, Protein 0.2 g.


Fresh Basil Corn Cake
  • 1 cup fresh corn
  • 1/4 cup diced sweet onion
  • 1 small beet, chopped (optional)
  • 1/3 cup chopped fresh basil
  • 2 egg whites
  • 1/4 tsp. cream of tartar
  • 1 egg yolk
  • 1/4 cup flour
  • 1/4 cup cornmeal
  • 2 tsp. salt
  • 1/4 tsp. pepper

Preheat oven to 400 degrees F. In a food processor, combine corn, onion and beet. Pulse until coarsely ground. Add egg yolk. In a separate bowl, combine flour, cornmeal, salt,and pepper. Add to corn mixtures. Set aside. Combine egg whites and cream of tartar in a clean bowl and use a mixer to mix. Whip until soft peaks form. Delicately fold egg whites into corn mixture. Pour into baking dish and bake until set and browned, about 30 minutes.
Serves 10.

Nutritional Information Per Serving

48.9 Calories, Total Fat 0.8 g, Cholesterol 20.5 mg, Sodium 487.1 mg, Total Carbohydrates 8.8 g, Dietary Fiber 1.4 g, Protein 2.4 g.


Lemon-Herb Butter
  • 1/2 cup butter blend, softened
  • 2 tbsp. chopped fresh parsley
  • 2 tsp. chopped fresh chives
  • 2 tsp. lemon zest
  • Assorted crackers and precut vegetables

In a mixing bowl, combine all ingredients. Beat until well blended. Cover and store in the
refrigerator. Serves 8.

Nutritional Information Per Serving

147.3 Calories, Total Fat 12.6 g, Cholesterol 12.5 mg, Sodium 152.8 mg, Total Carbohydrates 6.7 g, Dietary Fiber 0.8 g, Protein 2.7 g.


Roasted New Potatoes with Fresh Herbs
  • 1.5 lbs. small new potatoes, halved
  • 6 sprigs thyme, leaves stripped from stems
  • 6 sprigs rosemary, leaves stripped from stems
  • 1/4 cup extra virgin olive oil
  • Salt and ground black pepper, to taste

Preheat oven to 425 degrees F. Toss all ingredients in large bowl. Place ingredients on sheet pan. Season with salt and pepper. Roast about 15 to 20 minutes. Serves 6.

Nutritional Information Per Serving

148.4 Calories, Total Fat 7.2 g, Cholesterol 0.0 mg, Sodium 7.0 mg, Total Carbohydrates 20.0 g, Dietary Fiber 2.7 g, Protein 2.3 g

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Kale Recipes

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  • 1 bunch kale, washed and
  • thoroughly dried
  • 1 tbsp. olive oil
  • Sea salt, for sprinkling

Preheat the oven to 275 degrees F. Remove the ribs from the kale and cut into 1 1/2-inch pieces. Toss pieces with olive oil and salt, then arrange in a single layer on a baking sheet. Bake until crisp, about 20 minutes. Serve as finger food.

For an extra kick, season with chili powder, cumin and garlic.

For a salt and vinegar chip, add a splash of cider vinegar and pepper to the oil before tossing.

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Lamb Recipes

Lamb Burgers
  • 1 lb. ground lamb
  • 1/4 cup breadcrumbs
  • 1 farm fresh egg
  • 1/2 cup onion, minced
  • 1/4 cup pimento (or roasted red pepper)
  • 2 tbsp. fresh thyme, chopped
  • 2 tbsp. fresh rosemary
  • 1 tsp. coriander
  • Dash of salt

Combine all ingredients, mixing thoroughly. Shape into burger patties. Cook in an oiled skillet over medium heat for 10 to 12 minutes, or grill to desired doneness. Serves 6.


Orange Lamb Chops

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  • ¼ cup fresh orange juice
  • ½ tsp. thyme
  • 4 pork chops
  • Salt and pepper, to taste
  • 2 tbsp. olive oil
  • ½ cup mushrooms, sliced

Combine orange juice and thyme to make a marinade. Marinate 4 chops for at least one hour. Remove the chops from the marinade, sprinkle with salt and pepper to taste and brown quickly in a hot, oiled skillet. Add the marinade and mushrooms to the skillet. Cover, reduce heat and simmer for about 40 minutes. Serves 4.


Plum Lamb Roast
  • 3 lb. lamb roast
  • 1 cup plum jelly
  • 1 tbsp. ketchup
  • 1 tbsp. lemon juice
  • 1 tbsp. red wine vinegar
  • 1 tsp. ginger
  • 1/2 tsp. chili powder

Place roast in crock pot. Mix together remaining ingredients and pour mixture over meat. Cook on low for about 8 hours (4 hours on high). Serves 6.


Lemon and Herb Lamb Chops
  • 4 lamb loin chops (4 oz. each)
  • 1/4 cup fresh lemon juice
  • 1 tsp. dried oregano
  • 1 tsp. dried thyme
  • 1 tsp. freshly ground black pepper

Trim chops of all visible fat. Place in a glass baking dish with the lemon, oregano, thyme and black pepper. Turn to coat and marinate for 15 minutes. Coat a heavy nonstick skillet with olive oil cooking spray. On a medium-high heat, cook chops 4 to 5 minutes each side depending on thickness and desired doneness. Serve with minted new potatoes, baby carrots and asparagus. Serves 4.

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Okra Recipes

The most popular way locally to eat okra seems to be breaded and fried, which adds tons of fat and calories to an otherwise healthy food. Another way to prepare okra is roasting. It is quick and easy – and it’s not gooey!


Roasted Okra

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  • Preheat oven to 375.
  • Wash and dry about 12 3-inch pods per serving. Do not cut off ends. Place on cookie sheet prepared with olive oil spray. Spray okra with olive oil, too.
  • Bake about 15-20 minutes, or until starting to brown. The okra gets crispier the longer you cook it—be careful to not burn though!
  • Try roasting okra on the grill as well.

Okra and Corn with Tomatoes

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This recipe is a great way to use lots of fresh vegetables that are available fresh locally.

  • 2 tbsp olive oil
  • 1 large onion, diced
  • 1/2 tsp each red pepper, thyme, and basil
  • 1 green pepper, seeded and diced
  • 3 large fresh ripe, tomatoes, chopped
  • 2 cups fresh corn
  • 2 cups small okra pods, left whole or ¼ inch thick rounds
  • 1/2 cup water or chicken broth
  • 3/4 tsp salt
  • 1/4 tsp black pepper

In large skillet heat olive oil and add onions and spices. Sauté until onions are limp. Add bell pepper and cook until onions are translucent. Add tomatoes, okra, water, salt and pepper. Reduce heat to low and simmer uncovered for 15 minutes, stirring occasionally. Add corn and cook 5 minutes longer. Serve hot.


Okra Nuggets

2 cups okra, cut into 1-inch rounds
1 tsp. salt
1/4 cup flour
1 egg
1/2 cup cornmeal
1/4 cup Parmesan cheese

Preheat oven to 400 degrees. Place the flour and salt in a bowl and stir to combine. Whisk the egg in a second bowl. Place the cornmeal and Parmesan cheese in a third bowl and stir to combine. Roll the okra in the flour and pat to remove excess flour. Dip the flour coated okra in egg and then roll in the cornmeal/parmesan mixture to coat. Place the okra on a cookie sheet sprayed with olive oil and when all the okra nuggets are on the tray, spray again to lightly coat. Bake for 15 minutes or until golden. Serves 4.


Quick Okra Sauté
  • 1 tsp. butter
  • 2 tsp. olive oil
  • 1/2 lb. fresh okra
  • 1/4 tsp. salt
  • 1/8 tsp. freshly ground pepper

Heat oil and butter over high heat in a large skillet. Add okra; sauté 3 to 4 minutes or until pods are bright green with slight browning. Sprinkle with salt and pepper. Serve hot.

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Peach Recipes

Grilled Peaches

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  • 2 fresh, ripe peaches
  • 2 tbsp. extra virgin olive oil
  • Salt and pepper, to taste
  • Fresh Parmesan cheese

Peel peaches and cut into halves. Remove the pits. Brush peaches with extra oil and sprinkle with salt and pepper. Place on a clean grill for about three minutes per side. Sprinkle shaved parmesan over the top just prior to serving. Serves 4.

Nutritional Information Per Serving

113.4 Calories, Total Fat 9.2 g, Cholesterol 5.6 mg, Sodium 132.0 mg, Total Carbohydrates 5.7 g, Dietary Fiber 1.0 g, Protein 3.3 g


Peach Freeze
  • 1/2 cup milk
  • 1 cup sliced peaches (they can be either fresh or canned; if using canned peaches, use peaches packed in their own juice instead of syrup)
  • 1 tsp. sugar

Pour the milk into an ice cube tray and freeze until solid. Pop the “milk cubes” out of the tray and put them into the blender. Add the peaches and sugar to the blender. With the lid in place, blend on high speed until everything is mixed together and smooth. Pour your peach freeze into 4-ounce serving dishes and serve right away. Serves 3.


Peach and Berry Crisp

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  • 6 cups fresh or frozen sliced peaches, peeled and drained
  • 2 cups fresh or frozen blueberries, raspberries, or blackberries
  • 4 tbsp. sugar or sugar substitute
  • ½ tsp. ground nutmeg
  • ½ tsp. cinnamon (divided)
  • ½ cup oatmeal
  • 4 tbsp. flour
  • 2 tbsp. packed brown sugar
  • 2 tbsp. butter, softened to room temperature

Preheat oven to 375 degrees Fahrenheit. Combine peaches and berries in an ungreased 11-inch x 7-inch baking pan. Mix sugar, nutmeg and cinnamon in a small bowl, sprinkle over fruit and stir gently. Mix oatmeal, flour, brown sugar, butter and cinnamon together and spread over fruit. Bake, uncovered, 35 to 40 minutes. Serves 8.


Peach and Berry Kebab
  • 1 peach
  • 1/3 cup blueberries
  • 1/3 cup raspberries
  • 2/3 cup blackberries
  • 1 cup nonfat yogurt
  • 1/4 cup dried coconut, shredded

Wash the fruit. Cut the peach into small squares or chunks. Put the fruit on a large plate. Spread the yogurt and coconut on separate plates. Slide pieces of fruit onto a skewer and design your own kebab by putting as much or as little of whatever fruit you want! Do this until the stick is almost covered from end to end. Hold your kebab at the ends and roll it in the yogurt, so the fruit gets covered. Then roll it in the coconut. Repeat these steps with another skewer. Improvise the coconut garnish by trying granola, nuts or raisins. Serves 4.

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Peanut Recipes

Mummy Bones

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  • 1 8-inch whole wheat or flour tortilla
  • 1 tbsp. peanut butter
  • 1 tbsp. strawberry jam or apple sauce
  • 3 tbsp. raisins or cranberries
  • 1 large banana

Spread peanut butter on one side of tortilla, then add strawberry jam or apple sauce. Sprinkle with raisins or cranberries. Wrap the tortilla around peeled banana and cut in half. It’s so good it’s scary!

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Pecan Recipes

Apple Pecan Squash

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  • 2 medium acorn squash
  • 1/2 cup butter
  • 2 cups finely chopped apples
  • 1 tsp. cinnamon
  • 1/2 tsp. salt
  • 2 tsp. lemon juice
  • 1 cup chopped pecans, divided
  • Nutmeg, to taste

Cut squash in half crosswise and remove seeds. Bake, cut side down, at 350 degrees F for 45 minutes. Scoop out cooked squash from shells and reserve shells. Mix squash with butter, apples, cinnamon, salt, lemon juice and 3/4 cup pecans. Spoon into shells and top with a dash of nutmeg and 1/4 cup chopped pecans. Bake at 350 degrees F for 10 minutes. Serves 4.


Pecan Stuffed Mushrooms from N.C. Pecan Growers Assn.
  • 12 large mushrooms
  • 2 tbsp. onion, chopped
  • 2 tbsp. butter
  • 1/2 cup chopped pecans
  • 1/2 cup bread crumbs
  • 1 tsp. lemon juice
  • 1/2 tsp. salt

Wash mushrooms. Remove stems and chop stems. Saute onion in butter; add chopped stems, pecans, bread crumbs, lemon juice and salt. Mix well. Mound caps with stuffing. Broil for 4 minutes. Serves 4.


Fall Pecan Granola Parfait
  • 3 cups old-fashioned whole oats
  • 1 cup pecan pieces
  • 1/3 cup real maple syrup
  • 1 tsp. honey
  • 4 tbsp. butter
  • 1/3 cup light brown sugar
  • 1/2 tsp. salt

Preheat oven to 325 degrees F. Combine oats and pecan pieces in a medium bowl. Set aside. In a 2-cup glass measure, combine maple syrup, butter, sugar and salt. Microwave, uncovered, until butter is melted, about 90 seconds. (Make sure it doesn’t boil over in your microwave.)
Drizzle butter mixture over oats and pecans, and stir well to mix. Spread oat mixture in a single layer on a large (11- x 17-inch) jellyroll pan. Bake 15 minutes, then remove to stir well. Bake another 15 minutes, until oats are golden brown and crisp. Remove and let cool completely. Layer 1 to 2 tablespoons of the granola alternately with plain yogurt and fruit in decorative glasses. Drizzle each with 1 teaspoon honey and top with a fresh raspberry or other seasonal fruit. Serves 5.

Nutritional Information Per Serving

416.5 Calories, Total Fat 20.1g, Cholesterol 0.0 g, Sodium 258.5 mg, Total Carbohydrates 83.7, Dietary Fiber 10.2 g, Protein 6.8.


Spicy Pecans
  • 3 tbsp. unsalted butter
  • 1/2 tsp. Worcestershire sauce
  • 1/2 tsp. Tabasco
  • 1/4 tsp. black pepper
  • 1/4 tsp. kosher salt, or to taste
  • 2 1/2 cups pecan halves (10 oz.)

Put oven rack in middle position and preheat oven to 375 degree F. Melt butter in a 2-quart saucepan over moderate heat, then stir in Worcestershire sauce, Tabasco, pepper and salt. Remove pan from heat and add pecans, tossing to coat well. Spread in 1 layer in a shallow baking pan and bake until fragrant and a shade darker, 8 to 10 minutes. Serve warm or at room temperature. Store in an air-tight contact. Serves 20.

Nutritional Information Per Serving

118.3 Calories, Total Fat 12.4 g, Cholesterol 4.7 mg, Sodium 9.6 mg, Total Carbohydrates 2.1 g, Dietary Fiber 1.4 g, Protein 1.4 g.


Holiday Cranberry and Toasted Pecan Cheese Ball
  • 8 oz. cream cheese, softened
  • 4 oz. log of goat cheese
  • 3/4 cup sweetened, dried cranberries, chopped
  • 1 cup North Carolina pecans, chopped

Preheat oven to 325 degrees F. Place pecans on a baking sheet and cook about 3 to 6 minutes or until aromatic. Watch carefully, as they tend to burn quickly. Take them out of the oven and let cool. In a large bowl, mix softened cream cheese and goat cheese until smooth. Add chopped cranberries and mix until well combined. Take mixture out of the bowl and, with your hands, shape into a large ball. Roll in the pecans until thoroughly coated. Cover and refrigerate for about an hour. Serves 10.

Nutritional Information Per Serving

224.9 Calories, Total Fat 19.4 g, Cholesterol 34.5 mg, Sodium 127.3 mg, Total Carbohydrates 9.9 g, Dietary Fiber 1.6 g, Protein 5.2 g.

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Pepper Recipes

Bell Peppers Stuffed with Summer Vegetables
  • 4 red bell peppers, halved lengthwise and seeds removed
  • 3 tbsp. olive oil
  • 1 medium onion, chopped
  • 3 cloves garlic, chopped
  • 1 1/2 cups fresh corn (about 3 ears)
  • 1/2 tsp. salt
  • 1/2 tsp. pepper
  • 2 cups red and golden cherry tomatoes
  • 2 tbsp. fresh oregano, chopped
  • 1 tsp. lemon zest
  • 1/2 cup goat cheese
  • 1/4 cup cream cheese

Preheat oven to 400 degrees F. Toss the peppers in 2 tbsp. olive oil and place in a large baking dish and set aside. Heat remaining olive oil in a large skillet over medium heat, add the onion and garlic, and cook for 3 minutes. Add the corn, salt and pepper and cook for 3 more minutes. Stir in the tomatoes, oregano and lemon zest and divide the mixture evenly among the 4 pepper halves; set aside. Mix the goat cheese and cream cheese together and distribute in heaping spoonfuls among the peppers. Cover the dish with foil and bake for 25 minutes. Remove the foil and bake until the cheese begins to brown — 5 to 10 minutes. Serve immediately.


Veggie Bowls
  • 1 green, yellow or red pepper, washed
  • 1 bunch of celery, washed
  • 1 carrot, washed and peeled
  • 2 tbsp. favorite salad dressing

Cut the pepper in half and remove seeds. Set one half aside to use as your bowl. Cut the other half into narrow slices. Cut the carrot and celery into narrow sticks about four inches long. Put salad dressing in the bottom of your pepper bowl. Arrange celery sticks, carrot sticks and pepper slices in the pepper bowl. Serves 1.


Stuffed Peppers
  • 3 bell peppers
  • 15 oz. can black beans, drained and rinsed
  • 1 cup corn
  • 1 cup cooked rice
  • 1/2 cup onions, finely chopped
  • 1 1/2 tsp. cumin
  • 1 oz. light cheddar cheese, grated
  • 1 oz. jalapeno jack cheese, grated
  • 2 cloves garlic, minced
  • 1 tsp. cilantro
  • 1/4 cup water
  • Nonstick cooking spray

Preheat oven to 350 degrees F. Spray 9″ x 13″ pan with nonstick cooking spray. Cut peppers in half lengthwise and remove seeds. In a large bowl, combine remaining ingredients except cheese. Fill each pepper half with bean mixture and place in pan. Pour 1/4 cup water into the pan. Cover with aluminum foil and bake for 30 minutes. Remove foil and sprinkle each half with cheese. Bake uncovered for 5 minutes or until cheese is melted. Serves 6.

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Plum Recipes

Plum Compote
  • 1 cup sugar
  • 1 cup water
  • 1 cup red wine
  • 3 strips orange zest
  • 1 cinnamon stick
  • 4 whole cloves
  • 2 cups plums, pitted and quartered
  • Frozen yogurt

In a large skillet, mix sugar with water and bring to a simmer over low heat, stirring until sugar dissolves. Add wine, orange zest, cinnamon stick and cloves; continue simmering for 15 minutes. Add plums and poach for 5 to 7 minutes, turning fruit over with a spoon or tongs after 3 minutes, until plums are just tender but still hold their shape. Using a slotted spoon, remove plums to a serving dish. Raise heat to medium-high and cook syrup until reduced by a third, 5 to 10 minutes longer. Strain to remove spices and pour syrup over plums. Serve compote warm with frozen yogurt.


Plum Lamb Roast
  • 3 lb. lamb roast
  • 1 cup plum jelly
  • 1 tbsp. ketchup
  • 1 tbsp. lemon juice
  • 1 tbsp. red wine vinegar
  • 1 tsp. ginger
  • 1/2 tsp. chili powder

Place roast in crock pot. Mix together remaining ingredients and pour mixture over meat. Cook on low for about 8 hours (4 hours on high). Serves 6.

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Peas Recipes

Sugar Snap Peas with New Potatoes
  • 1 lb. sugar snap pea
  • 1 tsp. salt
  • 1 lb. new potatoes
  • 2 tbsp. butter
  • 1 tbsp. chives, chopped
  • 2 tbsp. fresh mint, chopped
  • Freshly ground black pepper to taste

Remove strings from peas. Put peas in boiling water with 1 teaspoon salt for 3 minutes. Drain and plunge into ice water until cold. Drain again. Wash potatoes well and do not peel. If potatoes are larger than a golf ball, quarter or halve as necessary. Place potatoes in a steamer basket in a large pot and steam 15 to 20 minutes or until just tender. In a large skillet or wok, melt butter over low heat until it begins to brown and smells nutty. Add peas and potatoes. Raise heat to medium, and toss well. Add chives, mint, and salt and pepper to taste. Toss again until well coated.


Italian Vegetable Salad
  • 2 cups rotini pasta, cooked & cooled (1 cup dry)
  • 1 medium green pepper
  • 1 large tomato
  • 1/2 cup sugar snap peas
  • 15 oz. can small black olives, drained
  • 6 oz. jar artichoke hearts, drained
  • 2 tbsp. pine nuts
  • 1 tbsp. capers
  • 1/4 cup zesty Italian dressing

Chop pepper, tomato and snap peas. Combine all ingredients and stir. Refrigerate or keep cool. Serves 4.


Snappy Pea Pods
  • 1/2 lb. sliced fresh mushrooms
  • 1 small onion, thinly sliced
  • 1 tbsp. sesame oil
  • 3/4 lb. fresh or frozen sugar snap peas
  • 1/2 cup chicken broth
  • 1/4 tsp. salt
  • 1/4 tsp. pepper

In a large skillet, sauté mushrooms and onion in oil until crisp-tender, about 2 minutes. Add the remaining ingredients. Bring to a boil. Cover and simmer for 2 to 4 minutes or until peas are crisp-tender. Serve with a slotted spoon. Serves 4.

Nutritional Information Per Serving

50.4 Calories, Total Fat 3.5 g, Cholesterol 0.6 mg, Sodium 264.1 mg, Total Carbohydrates 3.8 g, Dietary Fiber 1.0 g, Protein 1.4 g.


Hoppin’ John

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  • 1 cup dried black-eyed peas
  • 5 cups water
  • 1 dried hot pepper (optional)
  • 1 smoked ham hock
  • 1 medium onion, chopped (about 3/4 cup)
  • 1 cup long-grain white rice

Wash the peas. Place them in a saucepan, add the water, and discard any peas that float. Gently boil the peas with the pepper, ham hock and onion, uncovered, until tender but not mushy — about 1 1/2 hours. Add the rice to the pot, cover and simmer over low heat for about 20 minutes, never lifting the lid. Remove from the heat and allow to steam, still covered, for another 10 minutes. Remove the cover, fluff with a fork and serve immediately with cooked greens. Serves 8 to 10.


Southern Style Peas
  • 3 cups fresh or frozen pink eye or purple-hulled peas
  • 2 cups water
  • 1 beef bouillon cube
  • 1/4 cup chopped onion
  • 1 tsp. garlic powder
  • Salt and pepper to taste

Shell and wash peas. Bring water with bouillon cube to boil. Add onion, garlic and peas. Add salt and pepper. Add more water as need. Bring back to a boil and then turn heat down and let simmer for about 2 hours. (If you use frozen peas can reduce cook time to about 1 hour.) Serves 6.

Nutritional Information Per Serving

64.8 Calories,Total Fat 1.9 g, Cholesterol 2.7 mg, Sodium 567.5 mg, Total Carbohydrates 2 g, Dietary Fiber 2.8 g, Protein 4.2 g


Southern-Style Crowder Peas
  • 4 slices bacon (or equivalent ham for seasoning)
  • 1 small onion, chopped
  • 1 small green bell pepper, chopped
  • 1 16 ounce package frozen crowder peas
  • 2 cups water
  • 1 tbsp. garlic powder
  • 1/8 tsp. dried thyme
  • 1 crushed bay leaf
  • 1/2 tsp. seasoned salt to taste
  • 1 tbsp. chopped fresh parsley

Cook bacon, drain and crumble. In the same skillet, cook onion and green bell pepper in skillet until tender. Stir in peas and water. Season with garlic powder, thyme, bay leaf and seasoned salt. Bring to a boil. Reduce heat to low and simmer 30 to 40 minutes, until peas are tender. Adjust seasonings to taste. Continue cooking 5 minutes. Stir in fresh parsley just before serving. Serves 8.

Nutritional Information Per Serving

44.4 Calories, Total Fat 1.7 g, Cholesterol 2.7 mg, Sodium 71.7 mg, Total Carbohydrates 5.3 g, Dietary Fiber 1.3 g, Protein 2.3 g.


Honey-Glazed Pea Pods and Carrots

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  • 2 cups sliced carrots
  • 1/2 lb. snow peas, trimmed
  • 3 tbsp. butter
  • 1/2 tsp. cornstarch
  • 2 tbsp. honey

Bring a large saucepan of salted water to a boil. Add carrots and cook until tender crisp, 10 to 12 minutes. Add pea pods and cook until tender crisp, about 1 to 2 minutes. Drain and set aside. Melt butter in the same pan and stir in cornstarch. Return carrots and peas to pan and stir in honey. Cook over medium heat, stirring occasionally, until heated through. Makes 6 servings.

Nutritional Information Per Serving

84.3 Calories, Total Fat 5.0 g, Cholesterol 0.0 mg, Sodium 78.9 mg, Total Carbohydrates 10.4 g, Dietary Fiber 1.4 g, Protein 0.6 g.

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Potato Recipes

Roasted New Potatoes with Fresh Herbs

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  • 1.5 lbs. small new potatoes, halved
  • 6 sprigs thyme, leaves stripped from stems
  • 6 sprigs rosemary, leaves stripped from stems
  • 1/4 cup extra virgin olive oil
  • Salt and ground black pepper, to taste

Preheat oven to 425 degrees F. Toss all ingredients in large bowl. Place ingredients on sheet pan. Season with salt and pepper. Roast about 15 to 20 minutes. Serves 6.

Nutritional Information Per Serving

148.4 Calories, Total Fat 7.2 g, Cholesterol 0.0 mg, Sodium 7.0 mg, Total Carbohydrates 20.0 g, Dietary Fiber 2.7 g, Protein 2.3 g

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Pumpkin Recipes

Pumpkin Bread
  • 1-¾ cup pumpkin puree
  • 4 eggs
  • 1 cup vegetable oil
  • 2/3 cup water
  • 3 cups white sugar
  • 3 1/2 cups all-purpose flour
  • 2 tsp. baking soda
  • 1 ½ tsp. salt
  • 1 tsp. ground cinnamon
  • 1 tsp. ground nutmeg
  • 1/2 tsp. ground cloves
  • 1/4 tsp. ground ginger

Preheat oven to 350 degrees F. Grease and flour three 7×3-inch loaf pans. In a large bowl, mix together pumpkin puree, eggs, oil, water and sugar until well blended. In a separate bowl, whisk together the flour, baking soda, salt, cinnamon, nutmeg, cloves and ginger. Stir the dry ingredients into the pumpkin mixture until just blended. Pour into the prepared pans. Bake for about 50 minutes in the preheated oven. Loaves are done when toothpick inserted in center comes out clean.


Pumpkin Soup
  • 1 large onion, chopped
  • 1 medium sweet red pepper, chopped
  • 2 tbsp. butter
  • 2 cups fresh or frozen corn, thawed
  • 1 jalapeno pepper, seeded and chopped
  • 2 garlic cloves, minced
  • 2 tsp. chili powder
  • 2 cans (14-1/2 ounces each) vegetable broth
  • 1-¾ cup pumpkin puree
  • 1/2 tsp. salt
  • Dash cayenne pepper
  • 2 tbsp. lime juice

In a large saucepan, sauté onion and red pepper in butter until almost tender. Add the corn, jalapeno, garlic and chili powder; sauté 2 minutes longer. Stir in the broth, pumpkin, salt and cayenne until blended. Bring to a boil. Reduce heat; cover and simmer for 10 minutes. Stir in lime juice. Serves 7.

Nutritional Information Per Serving

106.0 Calories, Total Fat 4.1 g, Cholesterol 8.9 mg, Sodium 616.6 mg, Total Carbohydrates 17.6 g, Dietary Fiber 3.1 g, Protein 2.6 g


Roasted Pumpkin Seed
  • 1/2 tsp. salt, or to taste
  • 1 cup pumpkin seeds
  • 2 tsp. vegetable oil

Pick through seeds removing as much of the stringy fibers as possible. Wash and drain seeds; pat dry with a paper towel. Place the seeds in a bowl and toss with oil and salt. Spread evenly on a large cookie sheet. Place pan in a 250-degree F oven and roast the seeds for about 30 minutes. Stir every 10 minutes until crisp and golden brown. Cool the seeds, then eat or pack in an airtight container and refrigerate until ready to eat. Yields 1 cup.

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Sauces, Marinades, Dressings & Dips

Stir-Fry Sauce from Cook Smart, Eat Smart

This sauce is similar to bottled teriyaki sauces but is healthier and less expensive. You may also add chopped garlic, chopped or ground ginger and red pepper flakes to the stir fry sauce to add a more teriyaki-type flavor.

  • 2 tbsp. cornstarch
  • Dash black pepper
  • 1 1⁄2 cups cool water
  • 2 tbsp. low sodium soy sauce

Combine cornstarch and cool water. Mix well with a whisk or fork. Stir in remaining ingredients. The cornstarch will settle to the bottom, so stir again before adding sauce to stir fry. Serves 24.


Olive Oil–Lemon Marinade from Cook Smart, Eat Smart
  • 1⁄3 cup olive oil
  • 3 tbsp. lemon juice
  • 1 tsp. thyme
  • Freshly ground pepper to taste

Combine all ingredients in a small container. When brushing on vegetables, swirl the mixture around with the brush often to keep the oil and lemon combined.


Cucumber Yogurt Salad Dressing

Great dip for steamed or raw vegetables, as a topping for baked potato or as a side with salmon. It will keep for about two weeks.

  • 2/3 cup seeded and coarsely chopped cucumber
  • 2/3 cup plain, nonfat yogurt
  • 2 tbsp. minced red onion
  • 1 tbsp. oil
  • 2 tsp. rice or white vinegar
  • ¼ tsp. salt
  • 2 tsp. chopped fresh dill (or ½ tsp. dried dill)

Combine all ingredients in a blender or food processor and puree until creamy and smooth. Chill 2 hours.

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Spinach Recipes

Roasted Butternut Squash and Spinach Salad

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  • 1 lb. butternut squash, peeled and seeded
  • 1 tbsp. olive oil
  • 1 to 2 tbsp. maple syrup
  • Salt and pepper to taste
  • 1/4 cup dried cranberries
  • 4 oz. spinach (or spinach and arugula mix)
  • 1/2 cup toasted walnut halves
  • 1/2 cup freshly grated Parmesan cheese

Vinaigrette

  • 1/2 cup apple cider or apple juice
  • 2 tbsp. cider vinegar
  • 2 tbsp. minced shallots
  • 3 tsp. Dijon mustard
  • 1/3 cup olive oil

Preheat oven to 425 degrees F. Peel and cut squash into 1-inch chunks or cubes. Place on a sheet pan and toss with 1 tbsp. olive oil, maple syrup, salt and pepper. Roast for 30 minutes, stirring once. Add cranberries to the pan for the last 5 minutes of roasting.

Combine the apple cider, vinegar and shallots in a saucepan and boil over medium-high heat for about 8 minutes, until the cider has reduced. Remove from stove and add the mustard and 1/3 cup olive oil. Season with salt and pepper to taste.

Place the spinach in a large bowl and add the roasted squash. Top with walnuts and grated Parmesan cheese. Spoon vinaigrette over the salad to lightly moisten and toss well. Serves 4.


Spinach Quiche Cups To Go

Prepare them for now for later. Quiche cups can be frozen and reheated in the microwave. Experiment with different combinations of vegetables and reduced-fat cheeses.

  • 1 package (10 ounces) frozen, chopped spinach
  • 3 large farm fresh eggs
  • 3⁄4 cup shredded cheese
  • 1⁄4 cup diced green bell peppers
  • 1⁄4 cup diced onions
  • 3 drops hot pepper sauce (optional)

Microwave the spinach for 2 1/2 minutes on high. Drain excess liquid. Line a 12-cup muffin pan with foil baking cups. Spray the cups with cooking spray. Combine the eggs, cheese, peppers, onions, hot sauce and spinach in a bowl. Mix well. Divide evenly among the muffin cups. Bake at 350 degrees F for 20 minutes, until a knife inserted in the center comes out clean. Serves 6.


Spinach Cheese Quesadilla from Cook Smart, Eat Smart
  • 4, 8-inch whole-wheat tortillas
  • 1⁄2 cup crumbled Feta cheese (or other cheese)
  • 2 cups baby spinach
  • 1 green onion, minced
  • 1 tsp. lemon juice
  • pinch of salt
  • black pepper to taste

Place cheese, spinach and green onions on two of the tortillas. Spinkle with lemon juice, salt and pepper. Top with remaining tortillas and press firmly. Heat non-stick pan over medium high heat. Coat with non-stick cooking spray. Cook each tortilla 2 to 3 minutes on each side. Cut into wedges to serve. Serves 4.


Sautéed Turnips with Spinach and Raisins

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  • 2 tbsp. olive oil
  • 1 clove garlic, minced
  • 3 medium turnips, peeled and cut into matchsticks
  • ½ cup raisins
  • 3 tbsp. fresh lemon juice
  • 10 oz, fresh spinach, coarsely chopped
  • Freshly ground nutmeg
  • Salt and pepper

In a sauté pan, heat the oil with the garlic. Add the turnips and raisins and cook for about one minute. Add the lemon juice; cover and cook for three more minutes. Stir in the spinach and cook until just wilted. Sprinkle with nutmeg and salt and pepper to taste. Serves 6.

Nutritional Information Per Serving

117.4 Calories, Total Fat 4.8 g, Cholesterol 0.0 mg, Sodium 80.3 mg, Total Carbohydrates 19.3 g, Dietary Fiber 2.8 g, Protein 2.5 g


Spinach Orange Salad
  • 4 cups fresh spinach, washed and torn into bite-size pieces
  • 1 orange, peeled & cut into sections OR ¾ cup Mandarin orange slices, drained
  • ½ cup almonds
  • ½ cup croutons
  • Purchased honey lime vinaigrette dressing

Toss together spinach, oranges, almonds and croutons. Serve salad dressing on the side. Serves 4.

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Spring Onion Recipes

Asparagus, Spring Onion and Mushroom Pasta
  • 1 lb. asparagus
  • 3/4 lb. Shiitake mushrooms
  • 2 tbsp. olive oil
  • 1/4 lb. spring onions
  • 1/4 cup white wine
  • 1/2 cup vegetable broth
  • 4 tbsp. butter
  • Salt and pepper, to taste
  • 8 oz. dry pasta
  • 1 tbsp. chopped parsley

Cut off tough ends of asparagus and slice crosswise into 2-inch pieces. Trim tough ends from mushrooms. Slice into bite-size pieces. Heat oil in 12-inch sauté pan over medium-high heat. Add mushrooms and cook about 5 minutes. Add onions and cook until softened. Add asparagus and sauté 2 minutes. Add wine and simmer until liquid has evaporated. Add vegetable broth and bring to a boil. Add butter and toss until melted into vegetables. Season with salt and pepper. In a large pot of boiling, salted water, cook pasta until al dente. Drain and transfer to a large bowl. Mix in the sauce and parsley. Serves 4 to 6.


Spring Onion Soup

2 tbsp. butter or olive oil (can reduce to 1 tbsp. if preferred)
• 5 bunches spring onions scallions), chopped
• ½ cup mushrooms, chopped
• 2 ribs celery, chopped
• 2 cloves garlic, minced
• 1 tsp. onion powder
• Freshly ground black pepper, to taste
• 5 cups reduced-sodium chicken broth

In a soup pot, heat butter or olive oil. Add green onions, garlic, mushrooms and celery. Sauté until slightly softened, about 3 minutes. Add pepper and onion powder, and cook a minute more. Add broth and bring to a boil. Reduce heat and allow to simmer for 10 to15 minutes. Serve hot.
Serves 4.

Nutritional Information Per Serving

72.7 Calories, Total Fat 3.7 g , Cholesterol 7.8 mg, Sodium 890.6 mg, Total Carbohydrates 7.3 g, Dietary Fiber 2.0 g, Protein 3.3 g.


Light Mixed Greens and Spring Onion Frittata
  • 2 small eggs or one jumbo
  • 1/2 cup egg whites
  • 6 cups mixed seasonal greens( chard, collards, kale, spinach)
  • 1 medium spring onion. Chopped
  • 1 cup mushrooms
  • 1 cup roasted tomatoes
  • 2 oz. crumbled feta
  • Pinch of oregano, thyme and rosemary
  • Salt and pepper, to taste

Sauté spring onion, tomatoes, mushrooms and chard stems (or other greens) in a little olive oil spray in an oven-safe skillet (cast iron is usually the best.) Add chopped greens, herbs and reduce to low heat, cover and simmer until greens are tender. Pour eggs into pan over the cooked vegetables. Crumble the feta over the top.
Cook for about a minute on stove top and then place under broiler until top and middle are cooked through. Serves 4.

Nutritional Information Per Serving

132.9 Calories, Total Fat 3.7 g, Cholesterol 74.8 mg, Sodium 708.1 mg,Total Carbohydrates 16.6 g, Dietary Fiber 6.4 g, Protein 12.5 g.

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Sprite Melon Recipes

Sprite Melon Mousse
  • 1-½ cups sprite melon
  • dash of salt
  • 2 cups whipped topping
  • mint leaves, whole

Mash sprite melon adding a dash of salt. Stir in whipped topping and spoon the mixture into a container and freeze. To serve, spoon into a dessert dish and garnish with mint leaves.


Sprite Melon Berry Smoothie
  • 2 cups sprite melon
  • 1 cup strawberries
  • 1/2 cup fat free frozen yogurt
  • 1/2 cup light vanilla soy milk

Blend all ingredients and enjoy! Add ice to make it thicker if you like. Serves 4.

Nutritional Information Per Serving

69.4 Calories, Total Fat 0.6 g, Cholesterol 0.0 ,mg, Sodium 32.6 mg, Total Carbohydrates 14.7 g, Dietary Fiber 1.5 g, Protein 2.4 g


Sprite Melon with Green Pepper Raspberry Sauce
  • 1 cup raspberries
  • 2 small peaches, peeled, pitted and chopped
  • 1 tbsp. sugar or to taste
  • 1 tbsp. extra virgin olive oil
  • ¼ cup fresh green bell pepper
  • 2 sprite melons seeded, peeled and cut in slices
  • 2 basil leaves basil, sliced very thin or julienned

In a food processor or blender puree the raspberries, peaches, sugar, oil and the peppers. Force the mixture through a fine sieve set over a bowl, pressing hard on the solids, and chill the sauce, covered, until it is very cold. Divide the melon wedges among 4 chilled dessert plates and pour some of the sauce over each serving. Sprinkle each serving with the basil. Serves 4.

Nutritional Information Per Serving

276.4 Calories, Total Fat 4.5 g, Cholesterol 0.0 mg, Sodium 90.2 mg ,Total Carbohydrates 62.2 g, Dietary Fiber 7.9 g, Protein 3.7 g.


Sprite Melon and Blueberry Fizz
  • 3 Sprite melons
  • 1 cup frozen blueberries, thawed
  • 3 3/4 cups soda water
  • Sprinkle of ground ginger

Peel off the rind of the sprite melon. Extract the juice by either running the fruit through a juicer or placing it in a blender. Strain to remove the pulp. Pour into a mixing bowl and set aside. Blend the thawed blueberries and mix with other melons. Add the soda water and ginger. Mix thoroughly and chill in the refrigerator. Serve over ice and, if desired, garnish with a twist of orange or lime. Serves 8.

Nutritional Information Per Serving

48.8 Calories,Total Fat 0.1 g, Cholesterol 0.0 mg, Sodium 4.8 mg , Total Carbohydrates 12.4 g, Dietary Fiber 0.5 g, Protein 0.1 g.


Carolina Sprite Melon Salsa
  • 2 cups Sprite melons, cut into ½- inch cubes
  • 1/2 red bell pepper, seeded and diced
  • 1 teaspoon lime juice
  • 1/4 cup fresh basil or cilantro, chopped
  • 1 jalapeno chile, seeded and diced

Toss together sprite melon, bell pepper, lime juice and jalapeno in a bowl. Allow to sit for 35 minutes; adjust seasoning as needed. Add basil or cilantro or other favorite herbs. Serve immediately. Serves 4.

Nutritional Information Per Serving

101.0 Calories, Total Fat 0.3 g, Cholesterol 0.0 mg, Sodium 294.5 mg, Total Carbohydrates 25.1 g, Dietary Fiber 2.1 g, Protein 1.7 g.

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Squash Recipes

Summer Squash
Stuffed Round Summer Squash

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Cut the top off 4 small round squash and gently scoop out center flesh, keeping about 1/2- inch thick cups. Reserve this flesh to use later.

Mix in bowl:

  • 1/2 cup chopped tomato (or salsa, or peppers, or onion, or combination)
  • 1/2 cup chopped shiitake mushrooms (or other mushrooms, or beans)
  • 1/2 cup partially cooked grain (like quinoa, brown rice, whole wheat pasta or bread crumbs)
  • 1/4 cup Italian herb goat cheese (or parmesan or ricotta cheese)
  • 1/4 cup chopped fresh basil (or other herbs of choice)

Stuff mixture into squash cups. Cover and bake at 350 degrees F for about 45 minutes, or wrap the squash in foil and cook on grill. Don’t be afraid to add other ingredients of your choice, like browned ground meat or sausage. You can easily do the same thing with straight necked or cylindrical summer squash. If you have leftover stuffing, you might mix with chopped flesh that you removed from the squash originally, and put into a sprayed casserole dish to bake and serve the next night.


Summer Garden Vegetable Medley

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Wash and thinly slice about 4 cups of any variety of green or yellow squash. Wash and chop 1 bell pepper, 6 green onions and 2 tomatoes (You also may add mushrooms, eggplant, cabbage or other vegetables you have on hand too.)

Heat 1 tablespoon olive oil in skillet. Add peppers and onions. Cook 2 minutes. Add other vegetable and continue cooking for 5 minutes.

Sprinkle with 1 teaspoon cumin seeds, salt and freshly ground black pepper. Delicious served hot or cold.


Winter Squash
Roasted Butternut Squash and Fresh Fruit

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Butternut squash goes great with fresh fruits and spices like cinnamon, nutmeg and ginger. Try this recipe:

  • 1 butternut squash, peeled & cubed
  • 1 cup apple, cubed
  • 1 pear, peeled & cubed
  • 1/2 cup figs, chopped (may substitute with 1/4 cup cranberries or raisins)
  • Ginger to taste

Coat a baking dish with cooking spray. Mix all of the ingredients in a bowl then place into baking dish. Spray the top with butter-flavored spray. Bake covered at 350 degrees Fahrenheit for 30-40 minutes until tender. To prepare in the microwave, cover and cook on high for 12 minutes.


Roasted Butternut squash and Spinach Salad

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  • 1 lb. butternut squash, peeled and seeded
  • 1 tbsp. olive oil
  • 1 to 2 tbsp. maple syrup
  • Salt and pepper to taste
  • 1/4 cup dried cranberries
  • 4 oz. spinach (or spinach and arugula mix)
  • 1/2 cup toasted walnut halves
  • 1/2 cup freshly grated Parmesan cheese

Vinaigrette

  • 1/2 cup apple cider or apple juice
  • 2 tbsp. cider vinegar
  • 2 tbsp. minced shallots
  • 3 tsp. Dijon mustard
  • 1/3 cup olive oil

Preheat oven to 425 degrees F. Peel and cut squash into 1-inch chunks or cubes. Place on a sheet pan and toss with 1 tbsp. olive oil, maple syrup, salt and pepper. Roast for 30 minutes, stirring once. Add cranberries to the pan for the last 5 minutes of roasting.

Combine the apple cider, vinegar and shallots in a saucepan and boil over medium-high heat for about 8 minutes, until the cider has reduced. Remove from stove and add the mustard and 1/3 cup olive oil. Season with salt and pepper to taste.

Place the spinach in a large bowl and add the roasted squash. Top with walnuts and grated Parmesan cheese. Spoon vinaigrette over the salad to lightly moisten and toss well. Serves 4.


Spaghetti Squash with Tomatoes and Herbs
  • 1 medium spaghetti squash
  • 2 cloves garlic, minced
  • 2 tsp. olive oil
  • 1 can diced tomatoes, drained
  • 1 tbsp. chopped fresh basil
  • 1/8 tsp. dried oregano
  • 2-3 tbsp. grated Parmesan cheese (or Romano cheese)

Cook squash. To bake, pierce a few holes in the squash with a large knife, skewer or ice pick to allow steam to escape. Place in a baking dish and bake at 350 degrees F for an hour or until the skin gives easily under pressure and the inside is tender. Let cool for 10 to 15 minutes, then halve lengthwise or crosswise. Scoop out seeds and fibers and discard. Use a fork to scrape out the squash flesh. It will naturally separate into noodle-like strands.

Sauté the minced garlic in the olive oil until it’s softened and fragrant. Add the tomatoes, basil, and oregano to the garlic and simmer for 10 to 15 minutes. Spoon the garlic-tomato mixture on top of squash strands. Top with grated Parmesan or Romano cheese. Serves 4 to 6.


Easy Bake Spaghetti Squash
  • 1 spaghetti squash, cut lengthwise; scoop out seeds
  • 1 tbsp. vegetable oil
  • 1 1/2 cups chopped tomato
  • 1 onion, chopped
  • 1 clove garlic, minced
  • 2 tbsp. fresh chopped basil
  • 3/4 cup feta cheese

Preheat oven to 350 degrees F. Lightly grease a baking sheet or line with foil. Place squash face down on baking sheet and bake for 25to 35 minutes, or until sharp knife can be inserted with little resistance. Remove squash from oven and cool enough to handle. While squash is baking, heat oil in skillet over medium heat. Sauté onion in oil until tender. Add garlic and sauté for about 3 minutes. Stir in tomatoes and heat until warm. Using a spoon or fork, scoop out stringy squash meat and place in a medium bowl. Toss with sautéed vegetables, basil, olives and feta. Serve warm. Serves 6.

Nutritional Information Per Serving

142.7 Calories, Total Fat 7.0 g, Cholesterol 16.7 mg, Sodium 251.2 mg,Total Carbohydrates
18.0 g, Dietary Fiber 3.8 g, Protein 4.7 g.


Cheesy Spaghetti Squash
  • 1 large spaghetti squash (about 3 lb.)
  • 1/4 cup grated Parmesan cheese
  • 1/2 cup part-skim mozzarella shredded cheese
  • 1 cup finely chopped plum tomatoes (about 2 medium)
  • 1/3 cup chopped fresh parsley

Pierce squash several times with a fork or sharp knife to allow steam to escape. Microwave on high 10 minutes or until just soft, turning over after 5 minutes. Let stand 5 minutes to cool. Cut squash in half; remove and discard seeds. Using a fork, scrape insides of squash to form strands; place in bowl. Add remaining ingredients and toss lightly with fork. Spoon into one of the squash shells; discard remaining squash shell. Microwave on high 2 minutes or until heated through. Serves 10.

Nutritional Information Per Serving

87.5 Calories, Total Fat 3.1 g, Cholesterol 8.9 mg, Sodium: 179.3 mg, Total Carbohydrates 10.7 g, Dietary Fiber 2.4 g, Protein5.2 g.


Roasted Winter Squash
  • 1 winter squash such as butternut or acorn
  • 1/4 cup butter
  • 2 tbsp. honey
  • 1 tsp. salt
  • 1/4 tsp. pepper

Preheat oven to 400 degrees F. Cut squash in half lengthwise and remove seeds. Place squash, cut sides up, on an aluminum foil-lined baking sheet. Microwave butter and honey on high for 1 minute or until melted; stir until blended. Brush cut sides of squash with butter mixture. Sprinkle with salt and pepper. Bake, uncovered, 1 hour or until tender; let stand 10 minutes. Cut into large pieces and serve. An alternative is to cut squash into ½-inch chunks before baking. Proceed with recipe as directed but decrease baking time to 45 minutes or until tender. Garnish with sage leaves, if desired. Serves 6.

Nutritional Information Per Serving

174.2 Calories, Total Fat 8.3 g, Cholesterol 8.6 mg, Sodium 512.7 mg, Total Carbohydrates 26.7g, Dietary Fiber 6.3 g, Protein 2.4 g.


Winter Squash and Chestnut Soup
  • 2 tbsp. butter
  • 1 large onion, chopped
  • 4 cups low-sodium chicken stock (or use vegetable stock)
  • 4 cups roasted winter squash or pumpkin (this was calculated using only butternut, but a mix of what is in season would be great)
  • 3 medium potatoes, cubed.
  • 2 cups whole peeled precooked chestnuts

Roast squash in 350 degree F oven until golden brown, about 40 to 45 minutes. Add butter to saucepan and add the onions. Cook until translucent and soft. Add roasted squash, cubed potatoes, 4 cups stock and chestnuts. Cook until the potatoes are soft, about 20 minutes. Roughed chopped chestnuts make a nice garnish to individual soup bowls. For leftover, heat up using a little cream or milk. Serves 6.

Nutritional Information Per Serving

237 Calories, Total Fat 4.9 g, Cholesterol 7.5 mg, Sodium 705.4 mg, Total Carbohydrates 46.8 g, Dietary Fiber 7.3 g, Protein 5.2 g.

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Strawberry Recipes

Fruit Blast Smoothie

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  • 1/2 cup nonfat milk
  • 1/2 cup nonfat vanilla or plain yogurt
  • 1 cup frozen unsweetened fruit, such as blueberries, strawberries or peaches
  • 1 tsp. honey

Put all the ingredients into a blender. Process until smooth. Serves 2.

Nutritional Information Per Serving

112.5 Calories, Total Fat 1.5 g, Cholesterol 4.6 mg, Sodium 72.4 mg ,Total Carbohydrates 20.7 g, Dietary Fiber 2.1 g, Protein 5.4 g.


Strawberry Bars
  • 1 cup flour
  • 1 cup rolled oats
  • 1/2 cup butter or margarine, softened
  • 1/3 cup light brown sugar
  • 1/4 tsp. baking powder
  • 1/8 tsp. salt
  • 3/4 cup strawberry jam

Preheat oven to 350 degrees F. In a large bowl, mix everything together except the strawberry jam. Measure out 2 cups of this mixture in a square (8-inch x 8-inch) pan coated with shortening or nonstick spray. Set aside the remaining mixture. Press the mixture in the pan using your hands or a spoon. Make sure you cover the entire bottom of the pan. Using a large spoon, spread the strawberry jam evenly over the top of the mixture in the pan. Take the mixture that was left in the bowl, and spread it over the strawberry jam. Press it down lightly. Bake for 25 minutes. Remove the pan from the oven, and allow it to cool for at least 15 minutes. Cut the bars into 12 squares. Serves 12.


Fresh Spinach-Berry Salad
  • 1/3 cup pecan halves
  • 4 cups baby spinach
  • 3/4 cup strawberries, quartered
  • 1 tbsp. balsamic vinegar
  • 1 tsp. spicy mustard
  • 1 tsp. honey
  • 3 tbsp. extra virgin olive oil
  • Salt and pepper to taste

Place the pecans in a skillet or sauté pan. Cook over low heat, shaking the pan the entire time until the pecans are toasted. Pecans are done when you start to smell a “nutty” scent.
Remove pecans from the pan to cool. (Do not cool in the skillet because they will burn from the heat that remains in the pan.) Wash and dry the spinach. Prepare the dressing by placing the vinegar, mustard and honey in a mixing bowl. Slowly whisk in the oil until all is incorporated. Place spinach in a large bowl. Add strawberries, pecans and dressing. Toss to coat. If desired, season with a pinch of salt and pepper. Serves 4.

Nutritional Information Per Serving

172.5 Calories, Total Fat 17.1 g, Cholesterol 0.0 mg, Sodium 49.4 mg, Total Carbohydrates 5.6 g, Dietary Fiber 2.0 g, Protein 1.6 g.


NC Strawberry ProjectDiabetic Strawberry & Banana Milkshake

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Yield: 2 servings

  • 1 cup frozen, whole strawberries
  • 1 ripe banana
  • 1 cup skim milk
  • 1 pack Truvia or other sugar substitute
  • 1/2 tsp. vanilla extract

Place all ingredients in a blender and run on the highest setting until smooth; serve immediately.


NC Strawberry ProjectN.C. Strawberry Daiquiri

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Yield: 1 serving

  • Ice cubes
  • 2 parts light rum
  • 1 part Triple Sec
  • 1 part fresh strawberries, tops trimmed off
  • Lime juice, as needed
  • Lime wedges
  • Sugar

Add to a blender and puree: ice cubes, light rum, Triple Sec, strawberries and lime juice. Rub the rim of a glass with lime. Roll the glass rim in sugar. Garnish with lime wedges.


NC Strawberry ProjectN.C. Strawberries & Fresh Mozzarella with Mint Pesto Drizzle

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Yield: 6 servings

  • 1 lb. strawberries, sliced
  • 1/8 cup sugar
  • 1/2 cup extra virgin olive oil
  • 1 tbsp. mint leaves
  • 1/4 cup almonds, sliced
  • 1/8 cup Parmesan cheese
  • 1/2 clove garlic
  • 1 lb. fresh mozzarella cheese, 1/2-inch slices
  • 1 tbsp. balsamic vinegar (1/2 tsp. for each serving)

In a bowl, combine strawberries and sugar. Cover and set aside.

Mint Pesto Drizzle: In a food processor, combine the olive oil, mint leaves, sliced almonds, Parmesan cheese and garlic. Divide the mozzarella and place the slices (overlapping) on each serving plate. Spoon 1/2; cup sugared strawberries around and on cheese. Spoon 1/2 teaspoon balsamic vinegar and 1 to 2 tablespoons of the mint pesto drizzle over cheese and strawberries on each plate. Garnish with mint leaves.


NC Strawberry ProjectN.C. Strawberry Jam

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Yield: 3 pounds

  • 2 lbs. fresh strawberries, hulled
  • 4 cups white sugar
  • 1/4 cup lemon juice

In a wide bowl, crush strawberries in batches until there are 4 cups of mashed berries. In a heavy bottomed saucepan, mix together the strawberries, sugar and lemon juice. Stir over low heat until the sugar is dissolved. Increase heat to high, bring the mixture to a full rolling boil. Boil, stirring often, until the mixture reaches 220 degrees F. Transfer to hot, sterile jars, leaving ¼ to ½ inch headspace, and seal. Let cool. Refrigerate.


NC Strawberry ProjectN.C. Strawberry Pizza

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Yield: 24 slices

  • 1/2 cup olive oil
  • 24 slices French baguette
  • Fresh mint leaves
  • 1/2 lb. mozzarella cheese, sliced
  • 2 cups fresh strawberries, chopped
  • 1/4 cup white sugar, or as needed

Preheat oven’s broiler. Brush a thin layer of olive oil on each slice of bread. Arrange bread slices in a single layer on a large baking sheet. Place bread under the broiler for 1 to 2 minutes; turn over and continue cooking until lightly toasted on both sides. Place one mint leaf on each piece of toast, followed by a slice of mozzarella; spoon some chopped strawberries over the cheese and sprinkle sugar over the strawberries. Place under the broiler again until sugar is caramelized, 3 to 5 minutes. Serve, garnished with fresh mint leaves.


NC Strawberry ProjectN.C. Strawberry Tarts

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Yield: 6 servings

  • 1/2 cup heavy cream
  • 1 tbsp. sugar
  • 1/2 cup Mascarpone or cream cheese
  • 1 tbsp. strawberry-flavored liqueur
  • 1 pint strawberries, hulled and halved
  • 6 sweet pastry shells
  • 1/2 cup strawberry jelly
  • 2 tsp. water

Using an electric mixer on high speed, beat heavy cream and sugar until stiff peaks form. In medium bowl, combine cheese and liqueur; beat until soft. Fold whipped cream into cheese mixture. Place a few strawberry halves on the bottom of each shell; fill with cream mixture. Top with strawberry halves or cut into fan shape. In small saucepan, over medium-low heat, cook jelly with 2 tsp. water until melted. Brush jelly over strawberries. Garnish with remaining strawberries.


NC Strawberry ProjectStrawberry & Spinach Salad

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Yield: 4 servings

  • 2 bunches spinach, rinsed and carefully dried
  • 4 cups strawberries, sliced
  • 1/2 cup extra virgin olive oil
  • 1/4 cup white wine vinegar
  • 1/2 cup white sugar
  • 1/4 tsp. paprika
  • 2 tbsp. sesame seeds
  • 1 tbsp. poppy seeds

In a large bowl, toss together the spinach and strawberries. In a medium bowl, whisk together the oil, vinegar, sugar, paprika, sesame seeds and poppy seeds. Pour over the spinach and strawberries and toss to coat.


NC Strawberry ProjectStrawberry Sunset Slaw

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Yield: 4-6 servings

  • 1/4 tsp. Cajun seasoning
  • 1/4 tsp. red pepper flakes
  • 1/4 tsp. cumin seed
  • 1 tsp. sugar or sugar substitute
  • 2 limes, zest and juice
  • 1/4 cup vegetable oil
  • 1 carrot, cut into fine strips
  • 1 small jicama, cut into fine strips
  • 1/2 red pepper, cut into fine strips
  • 1/2 yellow pepper, cut into fine strips
  • 2 cups strawberries, quartered
  • 1/4 cup black olives, pitted and sliced
  • 1 red chili pepper, cut into fine dice
  • 1/2 tbsp. cilantro, chopped

Place the Cajun seasoning, red pepper flakes, cumin and sugar into a bowl; add the lime zest and juice. Whisk in the oil. Add the remaining ingredients and mix together well. Place in refrigerator to infuse the flavors for about 1 hour before serving. Serve as a side or with pan-roasted cod or your favorite fish such as tuna or salmon.


NC Strawberry ProjectStrawberry Shrimp Cocktail

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Yield: 4 servings

  • 2 garlic cloves, crushed
  • 1 tbsp. organic honey
  • 2 tsp. nam pla (Thai fish sauce)
  • 1 tbsp. lemon zest, grated
  • Juice and zest of 2 limes
  • 2 Thai red chillies, finely diced
  • 6 oz. shrimp, cooked and shelled
  • 1/3 cup unsalted roasted almonds, lightly chopped
  • 2 cups strawberries, cut into quarters
  • 2 tbsp. cilantro, chopped
  • 1 tbsp. mint leaves, chopped

In a large bowl, combine the garlic, honey, nam pla, lemon zest, lime juice, lime zest and chilies. Fold in the shrimp and almonds, add the strawberries and stir to combine. Sprinkle and stir in chopped cilantro and mint, serve.


NC Strawberry ProjectStrawberry and Shrimp Ceviche

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  • 1 lb. medium shrimp, peeled and tail removed
  • 1 lb. fresh strawberries, quartered
  • 1 cup red onion, cut into small cubes
  • 1 orange, juiced
  • 2-3 lemons, juiced
  • 4-5 limes, juiced
  • 1/2 cup cilantro, minced
  • 1 cucumber, peeled, sliced and quartered
  • 2 avocados, cut into small cubes
  • 1-2 Serrano chiles, diced
  • Salt and pepper, to taste

Cook shrimp in boiling, salted water until done, about 2 minutes. In a bowl, combine citrus juices, onions and Serrano. Drain shrimp and add to bowl with citrus juices, refrigerate for 30 minutes. Before serving, mix in avocado, cilantro, strawberries, cucumber and salt or pepper as needed. Serve as a side dish or as a dip.

Created by: Tyler Creech (Charlotte, NC)


NC Strawberry ProjectGrilled Swordfish with Strawberry-Cucumber Salsa

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  • 1 cup strawberries, tops removed and diced
  • 1 cup cucumber, peeled, seeded and diced
  • 3 tbsp. cilantro leaves, freshly chopped
  • 1 1/2 tbsp. red onion, minced
  • 1 tsp. jalapeno, minced
  • 1 tsp. Tabasco hot sauce
  • 1 lime, zest and juice
  • Salt and black pepper, to taste
  • 4 (6 oz.) swordfish steaks
  • 2 1/2 tbsp. olive oil

In a bowl, combine the strawberries, cucumber, cilantro, red onion, lime zest, jalapeno and Tabasco sauce. Set aside. Heat the grill to medium-high. Brush fish with olive oil, season with salt and pepper on both sides. Grill fish for about 3 minutes, give a quarter turn halfway through for grill marks. Flip and continue grilling for another 3 to 4 minutes for medium doneness. Remove from grill and place on warm serving plates. Add lime juice and dash of salt to the salsa and combine. Taste and adjust seasoning if needed. Place a generous portion of salsa onto the plate with swordfish and serve immediately. Serves 4.

Created by: Shawn Guffey (Concord, NC)


NC Strawberry ProjectGluten-free Strawberry Tart with Yogurt-injected Strawberries

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  • 1/2 cup quinoa flour
  • 1 1/2 cups walnuts, finely chopped
  • 2 tbsp. olive oil
  • 2-4 tbsp. light soy milk
  • 2 tbsp. organic maple syrup
  • 4 oz. dark chocolate, melted
  • 12 oz. Chobani Greek yogurt, flavor of choice (preferably vanilla)
  • 2 pints strawberries
  • 1 cup agave
  • Mint leaves, chiffonade (long, thin strips)

Preheat oven to 350 degrees. Mix together first five ingredients by hand (mixture will be damp, but not too wet or dry). Press dough into a nine-inch pie plate coated with cooking spray. Bake for 10 to 15 minutes. Cool when finished. De-stem and slice strawberries, reserving a few whole berries for garnish. Dice approximately 1 cup for syrup. Cook diced strawberries in a small pot with agave nectar until strawberries have cooked down and a syrupy sauce develops. Strain sauce and allow to cool. Brush the bottom of cooled crust with melted chocolate. Mix cooked strawberries with yogurt and spread a thin layer on pie crust. Arrange sliced strawberries on top, garnishing with mint. Use a brush to lightly glaze strawberries with strawberry-agave syrup.

Yogurt-injected Strawberries: Fill a flavor-injector with yogurt. Slowly inject the yogurt into the center cavity of strawberry through the top. Yields 1 nine-inch tart.

Created by: Leicel Ros (Charlotte, NC)

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Summer Squash Recipes

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Sweet Potato Recipes

Roasted Sweet Potato Wedges from Cook Smart, Eat Smart

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  • 2 (8-ounce) sweet potatoes, peeled
  • 1 tbsp. olive oil
  • 1⁄2 tsp. curry powder
  • 1⁄4 tsp. ground cumin
  • 1⁄8 tsp. ground cloves
  • 1⁄2 tsp. salt
  • 1⁄4 tsp. pepper

Preheat oven to 425 degrees F. Cut sweet potatoes in half lengthwise; cut each half into six wedges. Combine all ingredients in a bowl. Toss gently to coat. Place wedges on a baking sheet so they do not overlap. Bake at 425 degrees F until very tender. Serves 4.


Baked Sweet Potato Slices

In addition to sweet potatoes, try this preparation for white potatoes, turnips, squash, zucchini and other vegetables.

  • 2 medium-sized sweet potatoes

Peel sweet potatoes. Slice like potato chips. Place a single layer on a pan coated with a nonstick cooking spray. Spray tops of slices with nonstick spray. Bake at 400 degrees F for about 20 minutes. Serves 4.


Garlic Mashed Sweet Potatoes
  • 6 sweet potatoes
  • 2-4 sprigs fresh rosemary and thyme
  • 5 whole cloves garlic
  • 1 tsp. salt
  • 1 tsp. pepper
  • 6 cups chicken broth
  • 4 tbsp. butter
  • 1/2 cup sour cream
  • 1/2 cup milk

Peel and quarter sweet potatoes. Place in a large saucepan with a couple of sprigs of rosemary and fresh thyme. Add garlic, salt, pepper and chicken broth. Bring to a boil, then reduce heat and simmer 15 to 18 minutes. Drain excess liquid from potatoes and mash lightly with a fork. Add butter, sour cream and milk. Cream with a hand mixer on low speed leaving sweet potatoes slightly chunky.


Maple Pecan Glazed Sweet Potatoes
  • 1 cup crystal light lemonade or apple juice
  • 4 tsp. cornstarch
  • 1/2 cup sugar-free maple syrup
  • 1/2 tsp. cinnamon
  • 1 tbsp. butter or margarine
  • 1/8 tsp. salt
  • 2 lb. sweet potatoes (about 3 large), peeled, cut into 3/4-inch cubes (about 5 cups)
  • 2 tbsp. chopped pecans

In a small bowl, combine 2 tablespoons of the apple juice and cornstarch; mix well. Set aside.
In a large nonstick skillet combine remaining apple juice, syrup, cinnamon, butter and salt; mix well. Bring to a boil. Add potatoes; stir to coat well. Return to a boil. Reduce heat; cover and simmer 10 minutes or until potatoes are tender. Stir cornstarch mixture into potato mixture. Cook and stir over medium-high heat until bubbly and thickened. Spoon into serving bowl. Sprinkle with pecans. Serves 8.

Nutritional Information Per Serving

125.6 Calories, Total Fat 3.0 g, Cholesterol 3.8 mg, Sodium 69.4 mg, Total Carbohydrate 24.7 g, Dietary Fiber 2.8 g, Protein 1.6 g.

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Tomato Recipes

Lush Tomato Salad

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  • 4 lbs. tomatoes
  • 1 small onion
  • 1/2 cup capers
  • 3 cups basil leaves, cut into pieces
  • 1/2 cup parsley, minced
  • 1/4 cup vegetable oil
  • 1/4 cup balsamic vinegar
  • Salt and pepper, to taste

Wash hands and produce thoroughly. Coarsely chop tomatoes and thinly slice the onion. Combine tomatoes, onion and capers in a large salad bowl. Sprinkle herbs over the tomato mixture. Drizzle the dish with vegetable oil and balsamic vinegar. Add salt and pepper. Toss gently to combine everything, then serve at room temperature. Serves 8.

Nutritional Information Per Serving

161.6 Calories, Total Fat14.2 g, Cholesterol 0.0 mg, Sodium 272.6 mg ,Total Carbohydrates 9.1 g, Dietary Fiber 2.2 g, Protein 1.7 g.


Slow Roasted Tomatoes
  • 8 large tomatoes
  • 4 tbsp. salt
  • 3 tbsp. black pepper
  • 3 tbsp. dried thyme
  • 1/4 cup sugar
  • 2 tbsp. olive oil

Heat oven to 250 degrees. Slice tomatoes thickly, 3 to 4 slices per tomato, then place on baking sheet. In a bowl, mix salt, pepper, thyme and sugar. Brush the tomato slices with olive oil, then sprinkle on the sugar and spice mixture. Roast slowly for about 3 hours. These are great as a side dish, over pasta or as a base for a homemade pizza sauce! Serves 8.


Okra and Corn with Tomatoes

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This recipe is a great way to use lots of fresh vegetables that are available fresh locally.

  • 2 tbsp olive oil
  • 1 large onion, diced
  • 1/2 tsp each red pepper, thyme, and basil
  • 1 green pepper, seeded and diced
  • 3 large fresh ripe, tomatoes, chopped
  • 2 cups fresh corn
  • 2 cups small okra pods, left whole or ¼ inch thick rounds
  • 1/2 cup water or chicken broth
  • 3/4 tsp salt
  • 1/4 tsp black pepper

In large skillet heat olive oil and add onions and spices. Sauté until onions are limp. Add bell pepper and cook until onions are translucent. Add tomatoes, okra, water, salt and pepper. Reduce heat to low and simmer uncovered for 15 minutes, stirring occasionally. Add corn and cook 5 minutes longer. Serve hot.


Stuffed Eggplant with Tomatoes

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  • 1 medium eggplant
  • 1 tablespoon olive oil
  • 2 tablespoons minced onion
  • 1 can (14.5 ounces) tomatoes (or 2 cups fresh chopped tomatoes)
  • 1 teaspoon salt
  • 1 cup soft bread crumbs

Wash eggplant and cut in half. Scoop out pulp to about 1/2 inch of the skin. Dice pulp. In a skillet, heat olive oil over medium heat. Add onions and sauté for 2 minutes; add eggplant pulp, tomatoes, bread crumbs, and salt. Mix well; fill eggplant shells. Bake at 375° until browned, about 30 minutes. Serves 4.


Marinated Tomato Salad
  • 3 tbsp. olive oil
  • 3 tbsp. white wine vinegar
  • 1 tbsp. finely chopped onions or fresh chives
  • 2 tsp. honey mustard
  • ¼ tsp. pepper
  • 1 medium cucumber, cut into small strips
  • 1 medium zucchini (or any squash), cut into small strips
  • 3 large tomatoes, sliced
  • ¼ cup goat cheese (or other cheese of choice)

Combine oil, vinegar, onions, mustard, and pepper in a jar. Cover and shake well. Chill. Arrange tomato slices on platter. Scatter cucumber and zucchini strips over and around tomatoes. Shake dressing and drizzle over vegetables. Cover and chill for 30 minutes or longer. Sprinkle with cheese and serve.


Greens and Tomatoes
  • 2 lbs. collard greens
  • 2 tbsp. Italian herb seasoning
  • 2 cups chopped, canned tomatoes

Thoroughly wash collard greens. Cut out the tough stems. Cut or tear leaves into bite-size pieces. Put wet leaf pieces in a large pan and let wilt over medium-low heat, stirring constantly. Add Italian herb seasoning and drained tomatoes (save drained liquid); continue to heat for about 5 minutes longer. Add liquid from the tomatoes. Heat for about 4 to 5 minutes longer, or until hot. Serves 4.

Nutritional Information Per Serving

65.5 Calories, Total Fat 3.9 g, Cholesterol 0.0 mg, Sodium 218.6 mg, Total Carbohydrates 7.5 g , Dietary Fiber 2.4 g, Protein 1.9 g

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Turnip Recipes

Sautéed Turnips with Spinach and Raisins
  • 2 tbsp. olive oil
  • 1 clove garlic, minced
  • 3 medium turnips, peeled and cut into matchsticks
  • ½ cup raisins
  • 3 tbsp. fresh lemon juice
  • 10 oz, fresh spinach, coarsely chopped
  • Freshly ground nutmeg
  • Salt and pepper

In a sauté pan, heat the oil with the garlic. Add the turnips and raisins and cook for about one minute. Add the lemon juice; cover and cook for three more minutes. Stir in the spinach and cook until just wilted. Sprinkle with nutmeg and salt and pepper to taste. Serves 6.


Quick Baked Turnip
  • 1 large turnip

Wash and slice ends off of turnip and peel. Wrap turnip in plastic wrap or paper towel, if preferred. Microwave about 10 minutes until soft. Mash up like baked potato and add spray butter and low fat sour cream with salt and pepper to taste. If desired, season with favorite herbs. Serves 1.

Nutritional Information Per Serving

51.2 Calories, Total Fat 0.2 g, Cholesterol 0.0 mg, Sodium 122.6 mg, Total Carbohydrates 11.8 g, Dietary Fiber 3.3 g, Protein 1.6 g.


Sautéed Turnips with Herbs
  • 2 tbsp. olive oil
  • 1 medium onion, yellow or white, sliced thinly (about ¼ inch)
  • 1/2 cup mushrooms (fresh, any type), sliced thinly (about ¼ inch)
  • 3 medium turnips, no greens, sliced, sliced thinly (about ¼ inch)
  • 1 or 2 dashes red wine (about 1/16 tsp.)
  • 1 tbsp. butter
  • 1 tbsp. flour (all-purpose)
  • Salt and pepper, to taste
  • Several pinches of herbs of choice (such as rosemary, thyme, oregano)

Heat olive oil in medium sauté pan over medium-low heat. Add sliced onions, turnips and mushrooms to pan. Cover and stir occasionally for about 10 to 15 minutes. When all the vegetables are tender, add salt, pepper, herbs and a splash of red wine. Stir and return cover. In a separate dish, blend butter and flour. Turn heat to low and add butter-flour mixture, stirring gently until well blended, about 5minutes. This is delicious served over rice or chicken. A variation would be to brown chopped bacon or pancetta to pan before adding vegetables. Another variation is to use different spices such as curry, cinnamon, garam masala for an Indian fair or cumin, garlic and adobo for a Latin touch. Serves 4.

Nutritional Information Per Serving

118.2 Calories, Total Fat 4.2 g, Cholesterol 3.1 mg, Sodium 95.3 mg, Total Carbohydrates 16 g, Dietary Fiber 2.5 g, Protein 2.4 g.


Roasted Parsnips, Turnips and Onions
  • 1 medium turnip
  • 1 parsnip (about 9 inches long)
  • 1 medium onion
  • 1 tsp. garlic powder
  • 1 tsp. Italian seasoning
  • Canola Oil Cooking Spray

Spray an 8- x 8-inch cooking pan with nonstick cooking spray. Preheat oven to 400 degrees F. Coarsely chop vegetables and place in pan. Sprinkle with garlic powder and Italian seasoning. Bake for 35 minutes and then broil for 10. Serves 4.

Nutritional Information Per Serving

80.7 Calories, Total Fat 3.7 g, Cholesterol 0.0 mg, Sodium 25.4 mg, Total Carbohydrates 11.6 g, Dietary Fiber 2.6 g, Protein 1.2 g.


Baked Turnip Sticks
  • 1 medium to large turnips, cut into sticks
  • 1/16 tsp. sea salt
  • 1/16 tsp. ground nutmeg
  • 4 tbsp. Parmesan cheese
  • Cooking spray

Preheat oven to 425 degrees F. Peel and cut turnip into sticks and rinse in colander.
Combine turnip and other ingredients in a plastic bag and shake well to coat turnip.
Spray baking sheet with cooking spray. Spread turnip sticks evenly in a single layer on sheet. Bake for 15 minutes. Turn fries over and bake another 15 minutes. Serves 2.

Nutritional Information Per Serving

72.7 Calories, Total Fat 3.2 g, Cholesterol 7.9 mg, Sodium 402.6 mg, Total Carbohydrates 6.4 g, Dietary Fiber 1.7 g, Protein 5.0 g.

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Watermelon Recipes

Grilled Watermelon
  • Watermelon
  • Lime juice
  • Honey
  • Chili Sauce

Slice watermelon into 1-1/2 inch wedges. Brush melon with a combination of lime, honey and your favorite chili sauce. Grill on high heat for 5 minutes on each side or until grill marks are visible.


Sweet Watermelon Dip Sticks

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  • 8 oz. sour cream
  • 4 tbsp. honey
  • 1 tsp. vanilla extract
  • Watermelon, cut into strips

Mix together sour cream, honey and vanilla extract in a small bowl. Use as dipping sauce for watermelon sticks.


Tangy Watermelon Slush
  • 4 cups watermelon, pureed and strained
  • 4 cups ice cubes
  • 2/3 cup frozen lemonade or limade concentrate
  • 1 cup cold water

Puree watermelon in a blender. On medium speed, blend together watermelon, ice, lemonade/limeade concentrate and water until ice breaks down. Pour into glasses and enjoy! Serves 6.


Melon and Fruit Salad Medley
  • ½ cup cantaloupe
  • ¼ cup watermelon
  • 1 cup fresh sliced strawberries
  • 1 cup fresh blueberries
  • 1 ½ cups fresh seedless grapes
  • 1 medium apple, peeled and cored

Cut the rinds off melons, de-seed cantaloupe, slice berries and dice apple. Toss apple with lemon juice to keep from turning brown, cut melons into bite sizes. Combine all fruit together in large bowl. Serves 12.

Nutritional Information Per Serving

61.6 Calories, Total Fat 0.7 g, Cholesterol 0.0 mg, Sodium 3.2 mg, Total Carbohydrate 14.6 g, Dietary Fiber 1.6 g, Protein 0.8 g.

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Winter Squash Recipes

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Zucchini Recipes

Chocolate Zucchini Cake

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  • 2 cups all-purpose flour
  • 1 cup sugar
  • 1/2 cup cocoa
  • 1/2 tsp. baking soda
  • 1 cup fat-free milk
  • 1/2 cup unsweetened applesauce
  • 2 farm fresh eggs
  • 2 tsp. vanilla
  • 2 cups grated zucchini

Preheat oven to 350 degrees F. Spray a 9 x 13 inch pan with nonstick spray. Combine flour, sugar, cocoa, baking soda and salt in a large bowl. Combine the milk, applesauce, eggs and vanilla in another bowl. Add the milk mixture to the flour mixture. Add the zucchini and stir until just blended. Pour the batter into the pan. Bake until a toothpick inserted in the center comes out clean, about 30 minutes. Cool the cake in the pan on a rack for 10 minutes. Serves 24.

Nutritional Information Per Serving

82 Calories, Total Fat 0.7 g, Cholesterol 16.0 mg, Sodium 37.0 mg ,Total Carbohydrates 18.4 g, Dietary Fiber 0.9 g, Protein 2.3 g.


Veggie Tortilla Lasagna

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  • 2 tsp. vegetable oil
  • 1 large zucchini, cut in half and sliced lengthwise
  • 3/4 cup fresh or frozen cut corn, thawed
  • 1 cup roasted red peppers*, or 7 oz. jar roasted red peppers, sliced
  • 1/3 cup ricotta cheese
  • 1 1/4 cups grated Monterrey jack cheese
  • 1 cup salsa, drained of juice in a colander
  • 6 6-inch corn tortillas

*Place a red pepper under broiler or on grill. Cook until skin is blackened. Place in ziplock bag for a few minutes. Peel skin off pepper and use in recipe.

Preheat oven to 425 degrees F. Add vegetable oil to large pan and heat. Add zucchini, corn and peppers. Cook about 8 minutes until zucchini is barely tender. In bowl, mix cheeses. Trim sides of tortillas to fit a loaf pan. Layer the tortillas, veggies, cheese mixture and salsa. Cover with aluminum foil and bake for 10 to 15 minutes. Serves 6.


Summer Garden Vegetable Medley

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Wash and thinly slice about 4 cups of any variety of green or yellow squash. Wash and chop 1 bell pepper, 6 green onions and 2 tomatoes (You also may add mushrooms, eggplant, cabbage or other vegetables you have on hand too.)

Heat 1 tablespoon olive oil in skillet. Add peppers and onions. Cook 2 minutes. Add other vegetable and continue cooking for 5 minutes.

Sprinkle with 1 teaspoon cumin seeds, salt and freshly ground black pepper. Delicious served hot or cold.

Nutritional Information Per Serving

50.3 Calories, Total Fat 0.4 g, Cholesterol 0.0 mg, Sodium 297.7 mg ,Total Carbohydrates 11.1 g, Dietary Fiber 2.6 g, Protein 2.0 g.

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Other Healthy Recipes

Frozen Fruit Pops
  • Assorted fruit (grapes, apples, pears, peaches, strawberries, melon, etc.)
  • 2 tbsp. honey
  • ¼ cup fresh orange juice

Slice the fruit into small wedges and skewer them onto a Popsicle stick, like a shish kebab. To prevent discoloration, generously brush on a mixture of honey and orange juice. Freeze in an airtight container. Serves 4.


Mummy Bones
  • 1 8-inch whole wheat or flour tortilla
  • 1 tbsp. peanut butter
  • 1 tbsp. strawberry jam or apple sauce
  • 3 tbsp. raisins or cranberries
  • 1 large banana

Spread peanut butter on one side of tortilla, then add strawberry jam or apple sauce. Sprinkle with raisins or cranberries. Wrap the tortilla around peeled banana and cut in half. It’s so good it’s scary!


Beef Stir Fry from Cook Smart, Eat Smart

You may substitute pork, chicken or tofu as the protein source in this recipe.

  • 1 lb. lean beef, cut into thin strips
  • 1 small onion, chopped
  • 1 green pepper, cut into strips
  • 2 cups fresh-cut vegetables (such as carrots, broccoli, cauliflower)
  • 6 cups cooked rice, hot
  • 1 tbsp. vegetable oil
  • 1/4 cup stir-fry sauce (see recipe)
  • 4 cups cooked rice

Place stir-fry pan, wok or skillet over medium-high heat. Add 1 tbsp. vegetable oil. When oil and pan are hot, add the meat; cook until meat is thoroughly browned. Remove meat from pan. Add fresh vegetables and continue to stir until vegetables are tender. Add the cooked beef back to the pan. Pour stir-fry sauce into skillet with stir fry. Cook until sauce bubbles. Spoon stir-fry mixture over cooked rice. Serves 6.


Beefy Vegetable Soup from Cook Smart, Eat Smart

Making a roux by browning butter, adding flour and cooking until brown and “nutty” tasting, and then adding water thickens the soup and adds a complex background flavor to the finished soup. Ground chicken or turkey could be used instead of ground beef. For a vegetarian version, omit meat and add a can of any kind of beans. There are several varieties of frozen vegetable soup or gumbo mixes that contain corn, potatoes, peppers, carrots, onions, okra and other vegetables. Any of these mixes, including just peas and carrots, will work. Look for frozen vegetable mixes without added sauces or butter. Add flavor to vegetable soups by substituting a vegetable juice, like V-8, for a third to one half of the water in the recipe. The beef broth may have enough salt so that added salt is not needed. Taste at the end of cooking and adjust salt if needed. This recipe could also be assembled and cooked in a slow cooker on low for 8 to 10 hours or on high for 4 to 5 hours.

  • 2 lbs. extra-lean ground beef
  • 2 tbsp. margarine
  • 1⁄2 cup all-purpose flour
  • 3 cups water
  • 2 (14-ounce) cans low-sodium beef broth
  • 1 cup onion, chopped
  • 1 cup carrot, chopped
  • 1 cup celery, chopped
  • 1 (10-ounce) package frozen, mixed vegetables
  • 1 (28-ounce) can chopped or diced tomatoes with juice
  • 1 (15-ounce) can tomato sauce
  • 2 tsp. pepper
  • Salt to taste

Brown ground beef in a large pot, stirring to crumble as it cooks. Drain the fat off the cooked beef. Set beef aside. Melt margarine in the same pot; add flour and cook over medium heat for 3 to 5 minutes and stir until a smooth paste forms. Gradually add water, stirring constantly; cook over medium heat until bubbly, stirring occasionally. Add cooked ground beef and remaining ingredients. Bring to a boil; reduce heat and simmer, uncovered for 1 hour. Serves 12.


Build a Basic Packet Meal from Cook Smart, Eat Smart

Parchment paper works best for all types of food, especially acidic foods, but aluminum foil will work if parchment is unavailable. All of the protein choices need to be boneless in order to cook quickly. Removing the skin from the meat is a good idea to reduce the fat and calories of the dish. Everyone in the household can have a different selection. Clean up is easy because you can throw the parchment or foil away. Packet meals work well on the outdoor grill as well.

Protein

  • Ground beef patty
  • Fish fillet
  • Boneless, skinless chicken
  • Boneless pork chop
  • Tofu slices

Vegetables

  • Whole kernel corn
  • Black beans
  • Zucchini
  • Squash
  • Carrots
  • Bell peppers
  • Onion
  • Cherry or diced tomatoes
  • Potatoes
  • Olives
  • Mushrooms
  • Sweet potatoes

Spices

  • Salt
  • Pepper
  • Paprika
  • Dry mustard
  • Chili powder
  • Oregano
  • Thyme
  • Basil
  • Italian seasoning
  • Tarragon
  • Lemon slices

Toppings/Sauces

  • Salsa
  • Lemon juice
  • Dry white wine
  • Worcestershire sauce
  • Barbeque sauce
  • Italian dressing
  • Teriyaki sauce
  • Cheddar cheese
  • Monterey Jack cheese
  • Mexican style cheese

Choose your protein, vegetable, spices and toppings/sauces. Wash and cut selected vegetables into small, evenly-sized pieces. Cut a 12-inch x 12-inch square of parchment paper or aluminum foil for each packet. Assemble your packet with hardy vegetables such as potatoes or carrots on the bottom. Brush both sides of protein source with olive oil and place on top of hardy vegetables. Add the tender vegetables such as tomatoes, mushrooms and olives. Drizzle with toppings/sauces and sprinkle with desired spices. Top packet with cheese, if desired. Fold over the sides of packet to meet in the middle and fold down. Fold ends of packet over to seal well. Do not slit the packet. Place packet on a baking pan and bake at 450 degrees F for 20 to 30 minutes. Allow packet to rest for 5 minutes and then transfer to individual plates. Unfold the packets with caution, as steam will be released. Serves 1.


Cold Vegetable Soup from Cook Smart, Eat Smart

Rubbing the bowl with a garlic clove imparts a mild garlic flavor into the soup that would be too overwhelming if you placed a chopped clove of raw garlic into the recipe.
Cold soup is a good first course or appetizer. This soup can also be served as a refreshing main dish in the summer months.

  • 1 clove garlic
  • 1 onion, chopped
  • 1 cup corn kernels, frozen or canned
  • 1⁄2 cup pre-prepared roasted red peppers, chopped
  • 1 cup shredded lettuce
  • 1 large cucumber, peeled, seeded and chopped
  • 1 tomato, chopped
  • 1 (46-ounce) can tomato juice
  • 1 (5 3⁄4-ounce) jar of green olives, chopped (optional)
  • 1 tbsp. apple cider vinegar
  • 1 tbsp. oil
  • 1⁄4 tsp. pepper
  • 1⁄2 tsp. salt

Peel garlic clove and rub the inside of the bowl with the clove. Discard clove. Add all ingredients and chill 2 to 3 hours. Serves 4.


Omelet from Cook Smart, Eat Smart

This is a basic technique allowing individuals to experiment with many different variations.

  • 2 eggs, beaten
  • 2 tbsp. water
  • Pinch of salt

Mix Ins: Choose 1⁄4 to 1⁄2 cup of one or two

  • Spinach
  • Mushrooms
  • Tomatoes
  • Sun-dried tomatoes
  • Salsa
  • Zucchini
  • Squash
  • Asparagus
  • Peppers
  • Onions
  • Ham
  • Turkey
  • Chicken
  • Tofu
  • Salmon

Spices: Choose a dash of one or more

  • Basil
  • Dill
  • Rosemary
  • Cumin
  • Garlic cloves
  • Grill seasoning
  • Tarragon
  • Italian seasoning
  • Sage
  • Parsley

Cheeses: Use 2 to 3 tbsp.

  • Cheddar cheese
  • Parmesan cheese
  • Swiss cheese
  • Pesto

Preheat the pan over moderately high heat until a drop of water “dances.” Whisk two eggs and a pinch of salt together using a fork. Whisk just enough to incorporate the yolks and whites. Pour the eggs into the pan and allow them to set a minute; then begin gently pulling the set egg away from the sides of the pan toward the center, so the uncooked part can flow underneath. (Tilt the pan a bit to allow uncooked eggs to flow.) When the eggs are set but still moist on top, lay 1⁄4 to 1⁄2 cup of your chosen fillings on one side of the omelet. With a spatula, flip one-half of the omelet over the fillings. Serves 1.

Another variation on the omelet is a frittata. The difference is the fillings are added to the eggs and it is cooked flat, not folded. A lid is added toward the end of cooking to cook the top of the egg mixture.


Tofu and Vegetable Stir Fry from Cook Smart, Eat Smart
  • 4 medium carrots
  • 2 zucchini (6-inch long)
  • 4 green onions
  • 2 stalks celery
  • 1 tbsp. vegetable oil
  • 1 clove of garlic
  • 1 cup of mushrooms, sliced
  • 1 (14-ounce) package tofu, drained and cubed (1⁄2-inch cubes)
  • 1⁄4 cup stir-fry sauce (see recipe)
  • 4 cups cooked brown rice

Thoroughly rinse zucchini, celery, carrots and onions, dry. Gently rinse mushrooms and dry. Mince garlic. Cut vegetables into 1⁄4-inch to 1⁄2-inch pieces. In wok or skillet, heat 2 tbsp. of oil until hot. Stir-fry garlic in oil for 1 minute. Add tofu and fry until browned. Remove tofu from pan. Remove pan from heat; add zucchini, onions, mushrooms, celery and carrots. Lower heat to medium-high and stir-fry vegetables until tender. Add tofu into vegetables. Add 1⁄4 cup of stir-fry sauce and thoroughly coat vegetables. Remove from heat and serve over cooked brown rice. Serves 4.


Vegetable Soup from Give Your Heart a Healthy Beat

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  • 1 tbsp. vegetable oil
  • 1/2 cup chopped onion
  • 2 cloves garlic, minced
  • 1 16-oz. can tomatoes in juice, chopped
  • 1 cup low-sodium chicken broth
  • 1 cup sliced carrots
  • 1 cup sliced celery
  • 1/4 cup fresh parsley, chopped
  • 1 tsp. basil, crushed
  • 1/4 tsp. salt
  • 1/8 tsp. pepper
  • 1/2 cup water
  • 1 cup frozen lima beans

In a medium stockpot over medium-high heat, add onion and garlic to hot oil, cooking about three minutes, stirring frequently. Add tomatoes with juice, chicken broth, carrots, celery, parsley, basil, salt and pepper. Bring to a boil. Reduce heat; cover. Simmer 20 minutes. Add water and lima beans; return to boiling. Reduce heat and simmer 20 minutes. Serves 6.

Find more healthy fruits and veggies recipes at these sites:

Centers for Disease Control
Color Me Healthy
Eat Smart, Move More
Fruits and Veggies More Matters

Cook Smart, Eat Smart is a publication of N.C. Cooperative Extension. For more information, contact your local Family and Consumer Sciences Agent with Cooperative Extension.

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