Ingredients

• 3 lb sugar pumpkin
• 1 Tbsp olive oil
• 1 medium onion, finely chopped
• 3 garlic cloves, mined
• 3 cups chicken broth
• 1 Tbsp curry powder
• 1 tsp chili powder
• Pinch of salt
• Pinch of black pepper

Directions

1. Preheat oven to 350 °F.
2. Wash and dry pumpkin before halving. remove seeds and stringy innards. Brush the flesh with olive oil. Place the pumpkin on a cookie sheet, cut side down and roast for 45 minutes until fork tender. Remove and cool.
3. Separate the pumpkin flesh from the skin. Puree the flesh in a food processor until smooth.
4. . In a stock pot, sauté onion and garlic over medium heat. Stir in chicken broth, pumpkin, curry powder, chili powder, and pepper. Bring to a boil and reduce to a simmer, cook for another 10 minutes.

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 discard the seeds and excess fiber. Trim skin with a paring knife or peeler if desired. Cook as desired.

Nutritional Information

Calories: 72
Total Fat: 2.7 g
Saturated Fat: 0.6 g
Trans Fat: 0.0 g
Cholesterol: 0 mg
Sodium: 315 mg
Total Carbohydrates: 10.1 g
Dietary Fiber: 3.3 g
Sugars: 3.9 g
Protein: 3.2 g
Serves: 8

Ingredients

• 1 Tbsp. olive oil
• 1 small onion, chopped
• 6 carrots, peeled and sliced
• 4 plum tomatoes, diced
• ^1/2 cup V-8 vegetable juice
• ^1/4 tsp salt
• ^1/4 tsp fresh cracked black pepper
• ^1/4 tsp sugar
• 2 Tbsp. fresh parsley, chopped
• 1 tsp butter
• 3 cups farfalle pasta, dry

Directions

1. Boil water, cook farfalle pasta. drain and rinse.
2. While pasta cooks, in a saucepan, add olive oil and cook the chopped onion until soft. Do not brown.
3. Add in carrots, tomatoes, V-8 vegetable juice, salt, pepper, and sugar. Stir.
4. Cover and cook on low heat for 5 minutes. Remove lid and continue to cook for another 5 minutes, stirring occasionally.
5. In large bowl, mix the butter with cooked pasta. Sprinkle with parsley and mix coat. Top with carrot mixture, stir to mix evenly.

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.

Tp 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: 319
Total Fat: 5.8 g
Saturated Fat: 1.1 g
Trans Fat: 0.0 g
Cholesterol: 3 mg
Sodium: 317 mg
Total Carbohydrates: 60.8 g
Dietary Fiber: 6.3 g
Sugars: 13.4 g
Protein: 9.7 g
Serves: 4

Ingredients

• 1½ pounds Roma tomatoes
• 1 cup sugar
• 2 Tbsp lime juice
• 1 Tbsp ginger, minced
• ½ tsp salt
• 1 tsp ground cumin
• ¼ tsp ground cinnamon
• ¹/8 tsp ground cloves
• 1 jalapeno pepper

Directions

1. Core and coarsely chop tomatoes. Stem the jalapeño pepper, remove seeds, and mince.
2. Combine all ingredients into a medium sauce pan. Bring to a boil over medium heat, stirring frequently.
3. Reduce to simmer, stir occasionally, for 60-75 minutes, until thick like jam.
4. Remove from heat to cool. Place in a container with lid and store in refrigerator. Use within a week.

Handling & Storage

Look for tomatoes that are bright in color with smooth skin. Ripe tomatoes should give under a little pressure, but do not pick ones that are too soft or have obvious bruising.

Store at room temperature, away from sunlight. Use within a few days of picking.

To prepare, remove green stems before use. Rinse under cold water.
 

Nutritional Information

Calories: 45
Total Fat: 0.1 g
Saturated Fat: 0.0 g
Trans Fat: 0.0 g
Cholesterol: 0 mg
Sodium: 60 mg
Total Carbohydrates: 11.6 g
Dietary Fiber: 0.5 g
Sugars: 10.9 g
Protein: 0.4 g
 

Serves: 1 tsp; pairs well with meats, cheeses, and fish. Use in place of ketchup.

Ingredients

• 1 lb sweet Italian sausage, casings removed
• 1 cup yellow onion, diced
• 2 garlic cloves, minced
• 32 oz. chicken stock
• 24 oz. original V-8 juice
• 12 large tomatoes, chopped
• ½ tsp black pepper
• 16 oz. cannellini beans
• 5 cups kale, deribbed and torn

Directions

1. In a large stock pot, cook sausage over medium-high heat. Stir often until sausage crumbles start to brown. Add in onion and garlic, saute.
2. Add chicken stock and V-8 juice into pot. Scrape bottom of pot to season liquid.
3. Add in tomatoes, salt and pepper. Break up tomatoes as the soup comes up to a boil. Turn heat down to simmer and add in cannellini beans. Simmer covered for 25 minutes.
4. . Uncover, add in kale, stir constantly as kale wilts in soup. Once softened, remove from heat and serve.

Handling & Storage

There are several different types of kale. They come in bunches that have small to medium leaves. Kale can be stored in a plastic bag for up to 5 days in the coldest part of the refrigerator.

Make sure to wash thoroughly before eating. Remove the stalk and center vein by hand or with a knife. Depending on the recipe, chop or tear the leaves.
 

Nutritional Information

Calories: 247
Total Fat: 4.1 g
Saturated Fat: 1.4 g
Trans Fat: 0.0 g
Cholesterol: 11 mg
Sodium: 636 mg
Total Carbohydrates: 37.4 g
Dietary Fiber: 12.7 g
Sugars: 8.1 g
Protein: 18.2 g
 

Serves: 12

Ingredients

• 2 medium yellow squash, shredded
• 1 egg, beaten
• 1 cup flour
• 1 tsp salt
• 2 tsp baking powder
• 2 tsp sugar
• Vegetable oil

Directions

1. In a large bowl, combine shredded squash, egg, flour, baking powder, and sugar. Mix well.
2. Heat a small amount of oil, over medium heat, in skillet so that the bottom of pan is covered.
3. Drop batter by the tablespoon into the hot oil. Brown on each side. Drain on paper towels once removed from oil.

Handling & Storage

A summer variety, yellow squash should be firm and free of blemishes.

Refrigerate in a plastic bag for up to a week.

When ready to use, wash and trim the ends. Do not peel.

Nutritional Information

Calories: 103
Total Fat: 1.1 g
Saturated Fat: 11 g
Trans Fat: 0.0 g
Cholesterol: 27 mg
Sodium: 406 mg
Total Carbohydrates: 20.3 g
Dietary Fiber: 1.3 g
Sugars: 2.6 g
Protein: 3.9 g
Serves: 6

*Vegetable oil for frying not calculated.

**Can be served with butter, honey, or jam.

Ingredients

• 1½ lb green beans, ends snipped
• ¾ tsp salt
• ¼ cup extra virgin olive oil
• ¹/3 cup red onion, finely chopped
• 1½ tsp lemon juice
• ¼ tsp black pepper
• ¼ cup slivered almonds, unsalted

Directions

1. Add salt and green beans in a large sauce pan of boiling water for 5 minutes; beans will still be crisp. Drain. Place in a large bowl.
2. Heat a small skillet over medium low heat, add in slivered almonds. Stir constantly to keep almonds moving so they don’t burn. Once they are lightly toasted, remove and set almonds aside.
3. Heat olive oil in the small skillet over medium heat. Add onion and cook until tender. Add lemon juice and pepper. Remove from heat and drizzle over green beans. Toss with toasted almonds.

Handling & Storage

Select brightly colored green beans that snap easily when bent. Refrigerate in a plastic bag for up to a week.

To prepare, wash beans in cold water before cutting and cooking, then snip both ends. To retain sweetness and crispness, trim beans but keep whole.

Nutritional Information

Calories: 100
Total Fat: 7.9 g
Saturated Fat: 1.0 g
Trans Fat: 0.0 g
Cholesterol: 0 mg
Sodium: 223 mg
Total Carbohydrates: 7.2 g
Dietary Fiber: 3.4 g
Sugars: 1.5 g
Protein: 2.3 g
Serves: 8

Ingredients

• 1 lb russet potatoes, diced
• ½ cup radishes, sliced
• ½ tsp basil
• ½ tsp thyme
• ¼ tsp onion powder
• 2 Tbsp fat-free plain yogurt
• 2 Tbsp fat-free mayonnaise
• ½ tsp garlic, minced
• ¾ tsp salt

Directions

1. Put diced potatoes into saucepan, cover with water and bring to a boil. Turn down to simmer, cover, and cook 10 minutes or until potatoes are done. Drain.
2. Mix together yogurt, mayonnaise, garlic, and salt to create dressing.
3. Add radishes, potatoes, basil, thyme, and onion powder into a large bowl. Pour dressing over top, mix thoroughly to coat. Serve.

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: 170
Total Fat: 2.6 g
Saturated Fat: 0.4 g
Trans Fat: 0.0 g
Cholesterol: 0 mg
Sodium: 523 mg
Total Carbohydrates: 32.7 g
Dietary Fiber: 3.4 g
Sugars: 4.4 g
Protein: 4.2 g
 

Serves: 4

Ingredients

• 10 medium potatoes, peeled, diced
• 8 oz cream cheese, softened
• 8 oz fat-free sour cream
• 2 Tbsp butter, softened
• ½ tsp salt
• ½ tsp black pepper
• 1 Tbsp fresh chives, chopped

Directions

1. Put potatoes into large pot, cover with water and bring to a boil. Turn down to simmer, cover, and cook 10 minutes or until potatoes are done. Drain.
2. In a mixing bowl, beat together cream cheese, sour cream, and butter.
3. Place potatoes in a large bowl. Stir in cream cheese mixture, salt and pepper.
4. Garnish with chives. Serve immediately.

Handling & Storage

Do not store potatoes in the refrigerator. Do not store next to onions. Store potatoes in a dry dark place up to 3 months at 45 to 50 degrees.

Potato skins are edible, so the potato can be prepared with or without skins. Before cooking potatoes, scrub under cold water to remove any remaining dirt on the skin.

Nutritional Information

Calories: 331
Total Fat: 13 g
Saturated Fat: 8.1 g
Trans Fat: 0.0 g
Cholesterol: 41 mg
Sodium: 284 mg
Total Carbohydrates: 47 g
Dietary Fiber: 3.8 g
Sugars: 3.6 g
Protein: 6.6 g
Serves: 8

Ingredients

• 5 cloves garlic, minced
• 1 medium red onion, chopped
• ¼ cup extra virgin olive oil
• ½ medium eggplant
• 1 medium yellow squash
• 1 medium zucchini
• 1 red bell pepper
• ¾ cup fresh parsley, chopped
• ½ Tbsp Italian seasoning
• ½ cup blueberries
• ½ cup strawberries, sliced

Directions

1. Dice eggplant, yellow squash, zucchini, and red pepper into bite size pieces.
2. In medium stock pot, saute garlic and onion in olive oil.
3. Add eggplant and saute for 5 minutes.
4. Except for fruit, add in all other ingredients and mix together on medium to low heat.
5. As soon soon as vegetables are cooked, remove from heat and fold in fresh fruit to season.

Handling & Storage

It is best to use eggplant within one day of purchase; but it can be refrigerated for up to four days. Eggplants bruise easily, so handle with care.

Cooked eggplant can be refrigerated for 3 days. Freeze pureed eggplant up to 6 months with a little bit of lemon juice to prevent discoloration.

Nutritional Information

Calories: 126
Total Fat: 9.2 g
Saturated Fat: 1.3 g
Trans Fat: 0.0 g
Cholesterol: 1 mg
Sodium: 14 mg
Total Carbohydrates: 11.7 g
Dietary Fiber: 3.6 g
Sugars: 6.0 g
Protein: 2.1 g
Serves: 6

Ingredients

• 1 lb cauliflower florets
• 4 medium red potatoes, peeled
• 1 large yellow onion, chopped
• 2 cups low-fat (1%) milk
• ½ tsp black pepper
• ½ tsp hot pepper sauce
• 1¼ Tbsp balsamic vinegar
• 2 tsp rosemary, crushed
• 2 tsp thyme
• 8 slices bacon, cooked, crumbled

Directions

1. In a large saucepan, cover cauliflower with water, bring to a full boil over medium heat. Reduce to simmer, cover, and cook until barely tender. Drain immediately.
2. Add diced potatoes, onions, milk, chicken broth, black pepper and hot sauce to saucepan. Cook on simmer for 25 minutes. Remove and cool slightly.
3. Using a food processor or blender, place 1½ cups of hot soup into the container and blend on low, then on high until smooth. Pour into another container. Repeat until remaining soup is processed. Be careful not to get burned with hot soup.
4. Reheat soup, add balsamic vinegar, rosemary, thyme, and bacon. Bring to simmer and cook for about 15 minutes.

Handling & Storage

When storing cauliflower, refrigerate in a plastic bag for up to 5 days. Do not wash cauliflower until ready to use.

To prepare, rinse cauliflower under cold running water. Remove and discard the outer leaves. Cut stem flush with the base.
 

Nutritional Information

Calories: 304
Total Fat: 11.8 g
Saturated Fat: 4.1 g
Trans Fat: 0.0 g
Cholesterol: 32 mg
Sodium: 654 mg
Total Carbohydrates: 34 g
Dietary Fiber: 5.2 g
Sugars: 8.6 g
Protein: 16.7 g
 

Serves: 6