Ingredients

• 2 Tbsp butter
• 2 Tbsp brown sugar
• ½ tsp ground cinnamon
• 1 medium apple (Gala, Fuji), cored, peeled, sliced
• 2 large eggs
• ½ cup milk
• ½ cup all-purpose flour
• ¼ tsp salt

Directions

1. Preheat oven to 400°F. Melt butter in a 9-inch pie plate.
2. Remove from oven, brush butter on sides of the pie plate. Sprinkle brown sugar and cinnamon on the bottom of the pie plate. Arrange thinly sliced apples over sugar.
3. In a bowl, whisk together eggs and milk, slowly whisking in flour and salt. Pour over apples.
4. Bake for 30-35 minutes or until puffy and deep golden brown.
5. Remove from the oven and immediately loosen the edge of the pancake. Turn upside down onto a plate.

Handling & Storage

Apples should feel firm to the touch and be free of bruises.

Place apples in a plastic bag and refrigerate in the crisper for up to a month.

Do not peel or slice an apple until ready to use or it will begin to brown. Dip slices into lemon juice to slow down the browning process.

Nutritional Information

Calories: 149
Total Fat: 9.0 g
Saturated Fat: 4.8 g
Trans Fat: 0.0 g
Cholesterol: 111 mg
Sodium: 239 mg
Total Carbohydrates: 14 g
Dietary Fiber: 1.5 g
Sugars: 11.7 g
Protein: 4.4 g
Serves: 4

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

• 5 lb pumpkin
• 6 eggs
• 2 cups heavy whipping cream
• ½ cup packed brown sugar
• 1 Tbsp honey
• ½ tsp ground nutmeg
• ½ tsp ground cinnamon
• ¼ tsp ground ginger
• 1 Tbsp butter

Directions

1. Preheat oven to 350°F.
2. Cut the lid off the pumpkin and remove the seeds.
3. Combine the eggs, whipping cream, brown sugar, honey, nutmeg, cinnamon, and ginger. Pour mixture into pumpkin shell and top with butter.
4. Replace lid on pumpkin and place on baking pan. Bake for 1 to 1½ hours or until mixture has set like a custard.
5. Allow to cool and serve directly from pumpkin.

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: 224
Total Fat: 15.9 g
Saturated Fat: 8.9 g
Trans Fat: 0.0 g
Cholesterol: 168 mg
Sodium: 71 mg
Total Carbohydrates: 16.6 g
Dietary Fiber: 0.5 g
Sugars: 12.2 g
Protein: 5.5 g
Serves: 8

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

• 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

• 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

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

• 1½ lbs green cabbage, shredded
• 1 medium fennel bulb, chopped
• ½ lb smoked turkey breast, cubed
• 1 cup dried cranberries
• 4 tsp fennel seeds
• 2 cups chicken broth
• ½ cup cranberry juice
• 1 Tbsp extra virgin olive oil
• ¼ tsp salt
• ¼ tsp freshly cracked pepper

Directions

1. Preheat oven to 425°F.
2. Coat a 9×13 baking dish with cooking spray. Add shredded cabbage and fennel. Sprinkle on turkey, cranberries, and fennel seeds.
3. Whisk together chicken broth, cranberry juice, and olive oil. Pour evenly over cabbage.
4. Toss salt and pepper across the mixture.
5. Bake, covered, 30 minutes. Uncover, stir and bake for an additional 30 minutes.

Handling & Storage

Look for cabbage heads with shiny, compact leaves that are heavy for their size and free of blemishes.

Store in the refrigerator for up to a week in an airtight plastic bag. If you store a section, cover it tightly with plastic wrap and use within 2 days.

To prepare, remove outer leaves and cut cabbage into pieces, then wash well under running water.
 

Nutritional Information

Calories: 94
Total Fat: 2.7 g
Saturated Fat: 0.5 g
Trans Fat: 0.0 g
Cholesterol: 10 mg
Sodium: 515 mg
Total Carbohydrates: 12.9 g
Dietary Fiber: 4.6 g
Sugars: 6.1 g
Protein: 7.1 g
 

Serves: 10

Ingredients

• 3 cups broccoli, cut into florets
• 3 cups cauliflower, cut into florets
• 2 Tbsp olive oil
• 2 cloves of garlic, pressed
• 1 Tbsp fresh lemon juice
• Pinch of salt
• Pinch of black pepper
• 1 tsp lemon zest
• ¼ cup shaved Parmesan cheese

Directions

1. Add water in a pot and bring to a boil. Add broccoli and cauliflower to boiling water. Cover and cook for 6 minutes, or until fork tender.
2. Remove from heat, drain, and rinse with cold water.
3. Pat dry the broccoli and cauliflower; set aside in a large bowl.
4. Heat olive oil in a non-stick skillet. Stir in the garlic, cooking for 30 seconds to 1 minute, but do not burn. Remove from heat and pour over vegetables.
5. Add lemon juice, salt, and black pepper to bowl. Stir to combine.
6. Sprinkle with lemon zest and shaved Parmesan cheese.

Handling & Storage

Look for broccoli that is firm with closed florets, odorless, and has a deep green color. Refrigerate broccoli, and use within 3-5 days.

To freeze, cut washed broccoli into florets and stalks into pieces. Steam about 5 minutes. Plunge into ice water to stop cooking and drain thoroughly. Place into sealed bags or containers and freeze for up to 12 months.
 

Nutritional Information

Calories: 84
Total Fat: 5.8 g
Saturated Fat: 1.3 g
Cholesterol: 2 mg
Sodium: 114 mg
Total Carbohydrates: 6.2 g
Dietary Fiber: 2.5 g
Sugars: 2.0 g
Protein: 3.0 g
 

Serves: 6

Ingredients

• 3 cups beets, cooked
• 4 yellow potatoes, cooked
• 1 cup peas
• 3 large eggs, hard boiled
• 1 large Pink Lady apple
• 1 tsp lemon juice
• 2 Tbsp extra virgin olive oil
• 3 Tbsp balsamic vinegar
• 1 Tbsp sugar

Directions

1. Boil potatoes and beets until tender. When cool, dice potatoes and place in large bowl. Dice beets and mix with potatoes. Add in peas (uncooked) and carefully mix so not to break up potatoes. Chop hardboiled eggs and add to salad.
2. Peel and core the apple. Dice small, place into bowl with lemon juice. Toss to coat to prevent browning. Add apple to salad.
3. In a small bowl, mix together olive oil, balsamic vinegar, and sugar to create a dressing. Pour over salad and mix thoroughly.
4. Chill and serve.

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: 207
Total Fat: 7.5 g
Saturated Fat: 1.5 g
Cholesterol: 93 mg
Sodium: 105 mg
Total Carbohydrates: 29.8 g
Dietary Fiber: 4.8 g
Sugars: 14.7 g
Protein: 7.0 g
Serves: 6