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

• 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

• 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

• 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

• 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

• 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