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

• 14 oz frozen baby lima beans
• 4 cloves of garlic, skin on
• 1 tablespoon of olive oil
• ⅛ tsp salt
• ⅛ tsp Fresh cracked pepper

Directions

1. Preheat oven to 375°F.
2. Take the lima beans frozen earlier in the season or purchased frozen from the store, and place in a 13X9 glass baking dish.
3. Leave the skins on the garlic cloves and toss in with the lima beans.
4. Sprinkle in the olive oil and then toss with a spoon to make sure everything is coated evenly with the oil.
5. Bake 30 to 45 minutes depending on preference for doneness. At 45 minutes, the lima beans should be crispy.
6. To serve, cut the end of the garlic cloves and squeeze the roasted garlic over the lima beans. Season with salt and pepper to taste. Toss to coat.

Handling & Storage

Store lima beans in the refrigerator in a tightly closed plastic bag. Lima beans can be frozen out of the pod and cooked without thawing.

If they are not already shucked, remove the lima beans from their pods before making the recipe.

Nutritional Information

Calories: 147
Total Fat: 4.4 g
Saturated Fat: 0.7 g
Cholesterol: 0 mg
Sodium: 299 mg
Total Carbohydrates: 21.2 g
Dietary Fiber: 5.0 g
Sugars: 1.5 g
Protein: 7.0 g
Serves: 4

Ingredients

• 3 cups lima beans
• 1 cup chopped garden tomatoes
• ⅓ cup chopped cilantro, stems removed
• 1 green bell pepper, chopped
• 4 Tbsp lime juice
• ⅛ tsp Fresh cracked pepper
• ⅛ tsp salt

Directions

1. Cook lima beans in boiling water until tender.
2. Remove from stove immediately, drain, and rinse with cold water to stop them from cooking.
3. Place lima beans in a bowl in the refrigerator for 15-20 minutes to let cool.
4. Combine lima beans with tomatoes, cilantro, chopped bell pepper, lime juice, salt, and pepper.
5. Stir well and serve chilled with tortilla chips.

Handling & Storage

Store lima beans in the refrigerator in a tightly closed plastic bag. Lima beans can be frozen out of the pod and cooked without thawing.

If they are not already shucked, remove the lima beans from their pods before making the recipe.

Nutritional Information

Calories: 154
Total Fat: 1.2 g
Saturated Fat: 0.0 g
Cholesterol: 0 mg
Sodium: 87 mg
Total Carbohydrates: 28.4 g
Dietary Fiber: 7.0 g
Sugar: 4.4 g
Protein: 8.8 g
Serves: 4

Ingredients

• 1 Tbsp olive oil
• 1 small leek, cleaned & sliced
• 1 small onion, chopped
• 3 medium russet potatoes, peeled & cubed
• 40 medium asparagus spears
• 6 cups low sodium chicken broth
• 1 Tbsp lemon pepper seasoning
• 1 Tbsp fresh lemon juice
• 3 Tbsp low-fat sour cream

Directions

1. In a large saucepan over medium heat, add olive oil, saute leek and onion for 3 minutes.
2. Cut asparagus into 1 inch pieces. Add potatoes and asparagus, reserving 10 asparagus tips for garnish. Saute for 5 minutes.
3. Add chicken broth and simmer until potatoes are tender, about 20 minutes.
4. Working in batches, puree cooled soup in blender or food processor until smooth.
5. Return soup to saucepan and stir in lemon pepper seasoning and lemon juice.
6. Blanch reserved asparagus tips.
7. Ladle soup into bowls, lay asparagus tip on top, garnish with sour cream. Serves 10.

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: 94
Total Fat: 2.3 g
Saturated Fat: 0.7 g
Cholesterol: 2 mg
Sodium: 51 mg
Total Carbohydrates: 15.2 g
Dietary Fiber: 3.2 g
Sugars: 2.6 g
Protein: 4.0 g
Serves: 10

Ingredients

• 20 medium asparagus spears
• 1 fresh lemon
• 2 Tbsp mayonnaise, fat-free
• 1 Tbsp dried parsley
• ⅛ tsp Fresh cracked pepper
• Pinch of salt

Directions

1. Rinse and trim asparagus using bending method.
2. Place 1-inch of water in a 4-quart sauce pan with lid. Place a steamer basket inside pot and add asparagus. Cover and bring to a boil over high heat.
3. Reduce to medium heat and cook for an additional 5 minutes or until asparagus is easily pierced with a sharp knife.
4. While asparagus cooks, grate lemon zest into a small bowl. Cut the lemon in half and squeeze the juice in to the bowl. Use the back of a spoon to press out extra juice and remove pits. Add mayonnaise, parsley, pepper, and salad. Stir well and set aside.
5. When the asparagus is tender, remove from pot. Place asparagus in a serving bowl. Drizzle lemon sauce evenly over the asparagus.

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: 25
Total Fat: 0 g
Saturated Fat: 0.0 g
Cholesterol: 0 mg
Sodium: 100 mg
Total Carbohydrates: 5.0 g
Dietary Fiber: 2.0 g
Protein: 2.0 g
Serves: 4

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

• 4 cups of kale, deribbed
• Cooking spray
• 1 Tbsp extra virgin olive oil
• ¼ tsp salt
• ¼ tsp black pepper

Directions

1. Preheat oven to 350°F. Line metal baking tray with non-stick aluminum foil or spray regular aluminum foil with cooking spray.
2. Deribb the center vein of each kale leaf, then tear into 2 inch pieces.
3. In large bowl, mix together olive oil, salt, and black pepper. Add in torn kale, toss to coat.
4. Place kale on baking tray in single layer. Place in oven to bake for 10-12 minutes, turning halfway. Cook until edges are slightly brown. Watch carefully because the kale can blacken quickly.

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: 65
Total Fat: 3.6 g
Saturated Fat: 0.5 g
Trans Fat: 0.0 g
Cholesterol: 0 mg
Sodium: 176 mg
Total Carbohydrates: 7.1g
Dietary Fiber: 1.0 g
Sugars: 0 g
Protein: 2.0 g
Serves: 4

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

• 3 quarts of cherry tomatoes, halved
• 4 garlic cloves, peeled
• 10 large basil leaves
• 1 Tbsp balsamic vinegar
• 1 tsp salt
• 1 tsp sugar
• 2 Tbsp extra virgin olive oil

Directions

1. Preheat oven to 400°F. Line 2 large baking trays with foil. Drizzle with 1½ tablespoons of olive oil.
2. Cut cherry tomatoes in half, place cut side up on trays in single layer. Place 2 garlic cloves per tray. Coarsely chop basil leaves; sprinkle evenly between trays.
3. Sprinkle balsamic vinegar, salt, sugar, remaining olive oil on top.
4. Roast for 20-30 minutes until tomatoes are tender. Remove from oven.
5. Using a food processor or blender, process roasted tomatoes, garlic, and basil until desired consistency. The sauce is thick.
6. Use immediately or freeze in zipper bags or plastic containers.

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: 56
Total Fat: 2.7 g
Saturated Fat: 0.4 g
Trans Fat: 0.0 g
Cholesterol: 0 mg
Sodium: 203 mg
Total Carbohydrates: 7.7 g
Dietary Fiber: 2.2 g
Sugars: 5.1 g
Protein: 1.7 g
 

Serves: 12

Ingredients

• 12 ears of sweet corn, shucked
• ½ cup butter
• 36 fresh basil leaves, washed
• Aluminum foil to wrap corn

Directions

1. Turn grill on high to preheat.
2. While grill is heating up, melt the butter in the microwave.
3. Cut 12 sheets of aluminum foil that will be enough to wrap each ear tightly. Place each ear on a separate piece of foil.
4. Brush each ear with the melted butter. Wrap 3 washed basil leaves around the ear of corn. Roll the foil around the corn to make a tight package. Repeat for each ear.
5. Place corn on grill for 20 minutes with lid down. Rotate ¼ of a turn every 5 minutes to help flavor evenly.
6. Remove from grill. Cool for 5 minutes. When ready to eat, carefully unwrap corn and remove basil leaves.

Handling & Storage

Choose ears with green husks, fresh silks, and tight rows of kernels.

Refrigerate corn with husks on for use within 1-2 days. If corn is unhusked, put ears in a plastic bag and refrigerate until preparation time.

To prepare, remove the husks immediately before cooking.

Nutritional Information

Calories: 127
Total Fat: 8.2 g
Saturated Fat: 4.9 g
Trans Fat: 0.0 g
Cholesterol: 20 mg
Sodium: 4 mg
Total Carbohydrates: 14.1 g
Dietary Fiber: 1.8 g
Sugars: 2.3 g
Protein: 2.1 g
Serves 12