Ingredients

• 4 cups seedless watermelon, cubed
• 1 pint strawberries
• 1 pint blueberries
• 1 pint raspberries
• ½ pint blackberries
• ¼ cup lime juice

Directions

1. Wash and drain all of the fruit. Cut the watermelon into cubes or use a small  melon scoop or cookie cutter to have a themed shape, such as stars or flowers.
2. Place all the fruit into a large serving bowl.
3. Pour lime juice over fruit. Toss to completely coat fruit with lime juice.
4. Wrap with plastic wrap and chill in refrigerator until ready to serve.

Handling & Storage

Choose symmetrical watermelons with dried stems and yellowish undersides. The melon should be heavy for its size.

Store whole watermelons at room temperature. Once cut, refrigerate watermelon in airtight containers and use within 5 days.

Nutrition Info

Calories: 125
Total Fat: 1.0 g
Saturated Fat: 0.1 g Trans Fat: 0.0 g
Cholesterol: 0 mg
Sodium: 3 mg
Total Carbohydrates: 30.4 g
Dietary Fiber: 7.9 g
Sugars: 19.3 g
Protein: 2.5 g

Serves 6.

Ingredients

1 cup of vanilla yogurt
1 cup blueberries
2 Tbsp honey

Directions

Place yogurt, blueberries, and honey into a blender. Blend to a smoothie consistency.
Pour into prepared popsicle molds. Paper cups can also bed used; add a wooden popsicle stick.
Place filled molds in the freezer until frozen solid, about 5 hours.

Handling & Storage

Blueberries will last up to 10 days in the refrigerator if they are kept dry. Do not wash until you are ready to eat or use.

Remove stems and wash blueberries in a colander before using them. Remove any blueberries that have been damaged.

Blueberries freeze well. Lay out on a baking tray in a single layer and place in the freezer. Bag frozen berries for later.

Nutritional Information

Calories: 48
Total Fat: 0.4 g
Saturated Fat: 0.3 g
Trans Fat: 0.0 g
Cholesterol: 2 mg
Sodium: 22 mg
Total Carbohydrates: 9.1 g
Dietary Fiber: 0.5 g
Sugars: 8.3 g
Protein: 1.9 g

Serves: 8

Ingredients

• 8 ears sweet corn
• 1 red bell pepper, chopped
• 1 large tomato, chopped
• 1 medium zucchini, chopped
• 1 medium cucumber, peeled and chopped
• 1 red onion
• ½ cup Italian dressing

Directions

1. Husk corn and slice kernels form the cob.
2. In a large bowl, mix together the corn, pepper, tomato, zucchini, cucumber, and onion.
3. Pour dressing over vegetables and toss to coat.
4. Refrigerate until chilled, at least 1 hour.

Handling & Storage

Bell peppers should have a thick, firm, and bright glossy skin no matter what color. Avoid peppers that are shriveled or have soft spots.

Refrigerate bell peppers in a plastic bag and use within 5 days.

Before using, wash and remove the stem and seeds. When chopping peppers, keep the inside of the pepper facing up against the knife blade.

Nutritional Information

Calories: 199
Total Fat: 6.2 g
Saturated Fat: 1.0 g
Trans Fat: 0.0 g
Cholesterol: 10 mg
Sodium: 33 mg
Total Carbohydrates: 36 g
Dietary Fiber: 5.4 g
Sugars: 9.2 g
Protein: 6.1 g
Serves: 8

Ingredients

• 4 cups of curly kale, deribbed
• ¼ cup extra virgin olive oil
• 1 cup blueberries
• 2 Tbsp Parmesan cheese
• 4 garlic cloves, minced
• ½ lemon, squeezed
• 1½ tsp lemon zest

Directions

1. Wash blueberries and kale. Pat kale dry, deribb, and tear into bite size pieces.
2. In a large bowl, mix olive oil and kale to coat evenly.
3. Add blueberries, Parmesan cheese, and garlic. Toss to mix thoroughly.
4. queeze lemon over top. Sprinkle grated lemon zest over top of salad.

Handling & Storage

Blueberries will last up to 10 days in the refrigerator if they are kept dry. Do not wash until you are ready to eat or use.

Remove stems and wash in a collander priot to using. Remove any blueberries that have been damaged.

Blueberries freeze well. Lay out on a cookie tray in single layer and place in freezer. Bag frozen berries for later.

Nutritional Information

Calories: 180
Total Fat: 14.2 g
Saturated Fat: 2.4 g
Trans Fat: 0.0 g
Cholesterol: 3 mg
Sodium: 62 mg
Total Carbohydrates: 12.3 g
Dietary Fiber: 3.4 g
Sugars: 5.3 g
Protein: 4.4 g
Serves: 4

Ingredients

• 2 quarts strawberries
• 10.75 oz package frozen pound cake
• 2 Tbsp lemon juice
• 3 cups strawberry yogurt
• 1 pkg cheesecake instant pudding
• 8 oz fat-free frozen whipped topping

Directions

1. Hull and slice strawberries. Place 1 quart of strawberries on a baking tray and freeze.
2. Remove pound cake from container. Cut into ¾ inch cubes. Set aside.
3. Mix together lemon juice, yogurt and pudding mix until smooth. Fold whipped topping into yogurt mix.
4. Remove frozen strawberries, mix in with room temperature strawberries.
5. In a large trifle dish, place one-third of the pound cake cubes in the bottom. Top with one-third of strawberries, then one-third of yogurt mixture. Repeat with remaining until finished.

Handling & Storage

When selecting strawberries, look for brightly colored, plump strawberries with fresh green caps. Refrigerate ripened strawberries for 1-2 days, do not wash until ready to eat or cook.

To prepare, rinse in a bowl of cold water to clean. Do not soak. Remove the leaves and green caps. Slice strawberries as desired.
 

Nutritional Information

Calories: 377
Total Fat: 14.3 g
Saturated Fat: 7.9 g
Trans Fat: 0.0 g
Cholesterol: 95 mg
Sodium: 255 mg
Total Carbohydrates: 55.5 g
Dietary Fiber: 2.4 g
Sugars: 35.8 g
Protein: 6.3 g
 

Serves: 12

Ingredients

• 1 pint cherry tomatoes
• 1 large peach
• 1 jalapeno pepper
• 3 Tbsp red onion, chopped
• 2 Tbsp extra virgin olive oil
• 1 Tbsp lime juice
• 1 Tbsp fresh cilantro, chopped
• 1 garlic clove, minced
• ¼ tsp salt
• ¼ tsp black pepper

Directions

1. In a food processor or blender, chop cherry tomatoes. Put in a large bowl.
2. Peel and remove pit from peach. Add to food processor or blender and coarsely chop. Add into bowl with chopped tomatoes.
3. Remove stem and seeds from jalapeno, mince. Add remaining ingredients in to bowl, stir.

Handling & Storage

Choose peaches with firm, fuzzy skins that yield to gentle pressure when ripe. Avoid blemishes.

Store unripe peaches in a paper bag. When ripe, store at room temperature for use within 1-2 days.
 

Nutritional Information

Calories: 24
Total Fat: 1.8 g
Saturated Fat: 0.3 g
Trans Fat: 0.0 g
Cholesterol: 0 mg
Sodium: 36 mg
Total Carbohydrates: 2.1 g
Dietary Fiber: 0.5g
Sugars: 1.6 g
Protein: 0.3 g
 

Serves: 16

Ingredients

• 2 cups seedless watermelon, diced
• 2 cups orange juice
• 2 Tbsp extra virgin olive oil
• 1 seedless cucumber, diced
• 1 yellow bell pepper, seeded and diced
• 1 small red onion, diced
• 2 garlic cloves, minced
• 1 jalapeno pepper, seeded and minced
• 3 Tbsp lime juice
• 2 Tbsp fresh parsley, chopped
• ¼ tsp salt
• ¼ tsp fresh ground black pepper

Directions

1. Process ½ cup of watermelon, along with the orange juice and oil, in a blender or food processor until pureed.
2. Transfer to a medium bowl, along with remaining ingredients.
3. Refrigerate until ready to serve. Can be made several hours prior to serving.

Handling & Storage

Choose symmetrical watermelons with dried stems and yellowish undersides. The melon should be heavy for its size.

Store whole watermelons at room temperature. Once cut, refrigerate watermelon in airtight containers and use within 5 days.
 

Nutritional Information

Calories: 114
Total Fat: 5.1 g
Saturated Fat: 0.8 g
Trans Fat: 0.0 g
Cholesterol: 0 mg
Sodium: 101 mg
Total Carbohydrates: 17.4 g
Dietary Fiber: 1.3 g
Sugars: 12.5 g
Protein: 1.7 g
 

Serves: 6

Ingredients

• 6 Bibb lettuce leaves
• 1 large cucumber, diced
• 1 beet (2 inch diam), shredded
• 1 carrot, medium, shredded
• 6 tsp sunflower seeds
• 2 tsp of olive oil
• 2 tsp of balsamic vinegar

Directions

1. Lay lettuce leaves on a flat surface. Top each leaf with equal amounts of cucumber, shredded beets and carrots, and sunflower seeds.
2. Whisk olive oil and balsamic vinegar together to create a balsamic vinaigrette. Drizzle over the ingredients on each leaf.
3. Flip the sides of the lettuce up and in. Then slowly begin rolling away, similar to creating a wrap with a tortilla.

Handling & Storage

Store cucumbers in a plastic bag for up to 1 week in the refrigerator.

When ready to use, scrub cucumbers under cold running water. Some cucumbers from the grocery store may be waxed to help retain moisture during transportation, but will not come off with water. In this case, peel the cucumber, otherwise follow the recipe directions.

Nutritional Information

Calories: 117
Total Fat: 6.4 g
Saturated Fat: 0.9 g
Cholesterol: 0 mg
Sodium: 64 mg
Total Carbohydrates: 14.5 g
Dietary Fiber: 2.9 g
Sugars: 8.2 g
Protein: 2.7 g
Serves: 2

Ingredients

• 5 cups seedless watermelon, cubed and frozen
• 1¼ cups frozen strawberries
• ½ cup cold water
• ¾ cup sugar
• 2 Tbsp lemon juice

Directions

1. Place all of the ingredients into a blender or food processor. Blend until smooth.
2. Scrape down sides to mix thoroughly. If mixture seems too thick, add 1 tablespoon of cold water, blend and re-evaluate before adding additional water
3. Serve sorbet immediately or place in a freezer safe container until serving. Remove from freezer and let soften 5 minutes prior to eating.

Handling & Storage

Choose symmetrical watermelons with dried stems and yellowish undersides. The melon should be heavy for its size.

Store whole watermelons at room temperature. Once cut, refrigerate watermelon in airtight containers and use within 5 days.

Nutritional Information

Calories: 234
Total Fat: 0.3 g
Saturated Fat: 0.2 g
Trans Fat: 0.0 g
Cholesterol: 2 mg
Sodium: 5 mg
Total Carbohydrates: 60.9 g
Dietary Fiber: 2.9 g
Sugars: 55.5 g
Protein: 1.2 g
Serves: 4

Ingredients

• 4 cups fresh spinach leaves
• 1 head Boston or Bibb lettuce
• 2 medium apples (Braeburn, Pink Lady, or Granny Smith)
• ¼ cup chopped walnuts
• ½ cup plain yogurt
• 1 Tbsp honey
• ¹/8 tsp ground coriander
• ¹/8 tsp ground ginger
• ¹/8 tsp ground turmeric

Directions

1. Placed washed spinach and lettuce in a salad bowl.
2. Core and slice the apples. Add to the lettuce; toss in the walnuts.
3. In a small bowl, blend yogurt, honey, and spices. Toss with the salad.
4. Serve immediately.

Handling & Storage

Loosely wrap spinach in a damp paper towel and refrigerate in a plastic bag for up to 5 days.

To prepare, rinse spinach under cold water in a colander. Use a salad spinner or pat the leaves dry to remove excess moisture before serving or cooking.

Nutritional Information

Calories: 162
Total Fat: 5.5 g
Saturated Fat: 0.6 g
Trans Fat: 0.0 g
Cholesterol: 2 mg
Sodium: 51 mg
Total Carbohydrates: 26.3 g
Dietary Fiber: 4.4 g
Sugars: 19.1 g
Protein: 5.2 g
Serves 4