Ingredients

• 1 pound of carrots
• 1½ tsp of olive oil
• ¼ tsp salt
• ¹/8 tsp Fresh cracked pepper
• 1 Tbsp balsamic vinegar
• 1½ tsp sugar

Directions

1. Preheat oven to 400°F.
2. Cut full length carrots in half, and then cut each half into quarters lengthwise. If using baby carrots, just cut into quarters lengthwise.
3. In a large bowl, add olive oil, salt and pepper, stir to mix. Then add in cut carrots, toss to coat.
4. Cover a large baking sheet with aluminum foil. Spread the carrots on a sheet. Roast in the oven for 25 minutes, turning half way through.
5. Mix sugar and balsamic vinegar together. Drizzle over the carrots, Roast for another 8 minutes, until carrots are soft and sugar has dissolved. Take care not to burn the carrots.

Handling & Storage

When storing carrots, remove tops, which are edible, and refrigerate in a plastic bag for up to 2 weeks. Do not store next to apples and pears, which can speed up ripening.

To prepare, do not wash carrots until ready to use. Gently scrub under cold water to remove all dirt surface. Next, trim the ends and peel if desired. If there is a bad spot on them, cut it out.
 

Nutritional Information

Calories: 68
Total Fat: 1.8 g
Saturated Fat: 0.3 g
Trans Fat: 0.0 g
Cholesterol: 0 mg
Sodium: 226 mg
Total Carbohydrates: 12.7 g
Dietary Fiber: 2.8 g
Sugars: 7.1 g
Protein: 0.9 g
 

Serves: 4

Ingredients

• 1 medium (2-3 lb) butternut squash
• 2 large (3-in diam.) beets, peeled
• 1 pound brussel sprouts
• 4 Tbsp olive oil
• 1½ tsp salt
• 2 Tbsp maple syrup
• 1½ Tbsp balsamic vinegar
• ⅓ cup walnuts

Directions

1. Preheat oven to 400°F.
2. Peel and dice butternut squash and beet into ½ inch cubes. Trim ends of brussel sprouts and cut in half lengthwise.
3. In a large bowl, combine the olive oil, salt, maple syrup, and balsamic vinegar. Add vegetables and toss to cover.
4. Cover a large baking sheet with aluminum foil. Spread the vegetables out on the sheet in a single layer. Roast for 40 minutes, turning with a spatula halfway through.
5. Carefully remove vegetables from the baking sheet, placing them into a large serving bowl. Add pecans and lightly toss to mix vegetables. Serve warm.

Handling & Storage

Cut the leaves off the beets, leaving about 1 inch stems. Store leaves in a plastic bag in the vegetable drawer for no more than 3 days. Use the leaves in salads.

Place the beets in a separate plastic bag. Store beets in the refrigerator for up to a week, or a little longer. To prepare, scrub beets with a brush, remove roots, then cut as desired.

Nutritional Information

Calories: 273
Total Fat: 13.9 g
Saturated Fat: 1.7 g
Cholesterol: 0 mg
Sodium: 634 mg
Total Carbohydrates: 37.5 g
Dietary Fiber: 7.8 g
Sugars: 12.5 g
Protein: 6.7 g
Serves: 6

Ingredients

• 4 bell peppers
• 2 cups cherry tomatoes
• 1 cup fresh basil leaves
• 3 cloves garlic, minced
• 2 tsp extra virgin olive oil
• ¼ tsp salt
• ¼ tsp black pepper
• Cooking spray

Directions

1. Preheat oven to 425°F. Lightly spray baking dish with cooking spray.
2. Remove stem, clean out seeds, and cut peppers in half lengthwise.
3. Cut cherry tomatoes in half. Coarsely chop basil.
4. In a bowl, whisk together garlic, olive oil, and salt and pepper. Add cherry tomatoes and toss to coat.
5. Spoon equal amounts of the mixture into peppers. Place in upper third of oven. Roast for 20 minutes or until peppers are tender.

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: 40
Total Fat: 1.5 g
Saturated Fat: 0.2 g
Trans Fat: 0.0 g
Cholesterol: 0 mg
Sodium: 78 mg
Total Carbohydrates: 6.8 g
Dietary Fiber: 1.4g
Sugars: 4.2 g
Protein: 1.2 g
Serves: 8

Ingredients

• 20 radishes, washed and trimmed
• Cooking spray
• 3 Tbsp olive oil
• 1 Tbsp lemon juice
• 1 Tbsp coarse salt

Directions

1. Preheat oven to 450°F. Coat a baking sheet with cooking spray.
2. Cut washed radishes in half lengthwise.
3. Add olive oil, lemon juice and radishes to a large bowl and toss.
4. Place radishes on baking sheet, cut side down. Sprinkle evenly with coarse salt.
5. Roast until radishes are tender, about 18 minutes, turning over half way through.

Handling & Storage:

Remove radish greens, which are edible, before storing and place in a plastic bag. Refrigerate up to one week.

To prepare, slice off the roots and leaves, wash and pat. Radishes can be served whole, sliced, diced, minced and/or grated. Roasting radishes tempers their bitter flavor, creating a flavor more like a potato.
 

Nutritional Information

Calories: 96
Total Fat: 10.7 g
Saturated Fat: 1.6 g
Trans Fat: 0.0 g
Cholesterol: 0 mg
Sodium: 1450 mg
Total Carbohydrates: 0.9 g
Dietary Fiber: 0.4g
Sugars: 0.5 g
Protein:0.2 g
 

Serves 4

Ingredients

• 2 cups pumpkin seeds
• 1 Tbsp butter, melted
• 1 tsp cinnamon
• ½ tsp nutmeg
• ¼ tsp salt

Directions

1. Preheat oven to 350°F.
2. In a large bowl, add pumpkin seeds, melted butter, cinnamon, nutmeg and salt. Stir to coat.
3. Spread seasoned pumpkin seeds on a baking sheet.
4. Roast for 30 minutes or until golden brown.

Handling & Storage

Store pumpkins at room temperature up to a month or in a refrigerator up to 3 months. Wrap cut pumpkin in plastic and refrigerate up to 5 days.

To prepare pumpkins, wash pumpkin and cut lengthwise. Remove and disard the seeds and excess fiber. Trim skin with a paring knife or peeler if desired. Cook as desired.
 

Nutritional Information

Calories: 402
Total Fat: 34.6 g
Saturated Fat: 7.9 g
Trans Fat: 0.0 g
Cholesterol: 8 mg
Sodium: 180 mg
Total Carbohydrates: 12.9 g
Dietary Fiber: 3.1 g
Sugars: 0.8 g
Protein: 17 g
 

Serves 4

Ingredients

• 1 pound of fresh asparagus
• 4 cloves of garlic, pressed
• 2 Tbsp of olive oil
• ½ tsp Salt
• ½ tsp Fresh cracked pepper
• ½ cup grated Parmesan cheese

Directions

1. Preheat oven to 400°F.
2. Break off ends of asparagus spears.
3. In a large bowl, combine the olive oil, garlic, and salt and pepper. Add asparagus and toss to cover.
4. Cover a large cookie sheet with aluminum foil. Spread the asparagus on a sheet and sprinkle with Parmesan cheese.
5. Bake 15 to 20 minutes or until the spears begin to turn brown. Turn half way through.

Handling & Storage

Do not wash asparagus before storing. Trim the ends of fresh asparagus and stand them upright in a jar with about an inch of water in the bottom. Cover with a plastic bag and refrigerate for up to two days.

To prepare, bend each spear until it breaks naturally. This will ensure tender spears of asparagus without waste.
 

Nutritional Information

Calories: 180
Total Fat: 13.2 g
Saturated Fat: 5.1 g
Cholesterol: 20 mg
Sodium: 557 mg
Total Carbohydrates: 6.8 g
Dietary Fiber: 2.6 g
Sugars: 2.3 g
Protein: 12.0 g
 

Serves 4