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

• 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

• 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

• 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

• 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

Ingredients

• 4 cups fresh spinach leaves
• 1 head Boston or Bibb lettuce
• 2 medium apples (Braeburn, Pink Lady, or Granny Smith)
• ¼ cup chopped walnuts
• ½ cup plain yogurt
• 1 Tbsp honey
• ¹/8 tsp ground coriander
• ¹/8 tsp ground ginger
• ¹/8 tsp ground turmeric

Directions

1. Placed washed spinach and lettuce in a salad bowl.
2. Core and slice the apples. Add to the lettuce; toss in the walnuts.
3. In a small bowl, blend yogurt, honey, and spices. Toss with the salad.
4. Serve immediately.

Handling & Storage

Loosely wrap spinach in a damp paper towel and refrigerate in a plastic bag for up to 5 days.

To prepare, rinse spinach under cold water in a colander. Use a salad spinner or pat the leaves dry to remove excess moisture before serving or cooking.

Nutritional Information

Calories: 162
Total Fat: 5.5 g
Saturated Fat: 0.6 g
Trans Fat: 0.0 g
Cholesterol: 2 mg
Sodium: 51 mg
Total Carbohydrates: 26.3 g
Dietary Fiber: 4.4 g
Sugars: 19.1 g
Protein: 5.2 g
Serves 4

Ingredients

• 2 cucumbers, peeled
• 1 ½ tsp sea salt
• 2 Tbsp soy sauce
• 2 Tbsp sugar
• 3 Tbsp rice wine vinegar
• 2 cloves of garlic, minced

Directions

1. Peel cucumbers; cut in half lengthwise and scoop out seeds. Dice cucumbers.
2. Place cucumbers in colander and sprinkle with sea salt. Let stand for about 20 minutes.
3. In a large bowl, whisk soy sauce, sugar, rice wine vinegar, and minced garlic together to create a marinade.
4. After 20 minutes, squeeze excess liquid from cucumbers. Add cucumbers to the bowl. Stir to cover cucumbers with marinade.
5. Cover bowl with a lid or plastic wrap. Let sit for an additional 20 minutes to soak in marinade, stir frequently

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: 59
Total Fat: 0.2 g
Saturated Fat: 0.1 g
Trans Fat: 0.0 g
Cholesterol: 0 mg
Sodium: 1156 mg
Total Carbohydrates: 12.6 g
Dietary Fiber: 0.8 g
Sugars: 8.7 g
Protein: 1.6 g
 

Serves 4

Ingredients

• 1 pound russet potatoes
• ½ cup green peas, shelled
• ½ small red onion, finely diced
• 1 large carrot, finely diced
• 3 beets, roasted
• 3 Tbsp fresh parsley, finely chopped
• ¼ cup mayonnaise
• 3 Tbsp extra virgin olive oil
• 2 Tbsp fresh lemon juice
• ½ tsp salt
• ½ tsp black pepper

Directions

1. Cut potatoes into a ½-inch dice. Place in saucepan, cover with water. Cook on high heat, bringing to a rapid boil, stirring occasionally. Once the water boils, cook potatoes for 2-3 minutes longer. Remove from heat and drain into colander. Rinse gently with cold water to stop cooking.
2. Cut roasted beets into ½-inch dice. Chop remaining vegetables.
3. In a large bowl, whisk together the mayonnaise, olive oil, lemon juice, salt, and pepper.
4. Add the vegetables and cooked potatoes to the bowl. Gently fold to combine ingredients without breaking the potatoes.
5. Chill in the refrigerator for several hours before serving.

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: 224
Total Fat: 10.6 g
Saturated Fat: 1.6 g
Cholesterol: 3 mg
Sodium: 321 mg
Total Carbohydrates: 30.5 g
Dietary Fiber: 5.1 g
Sugars: 7.7 g
Protein: 3.9 g
 

Serves 6

Ingredients

• 1 cup purple/red grapes, halved
• 3½ cups broccoli florets, finely chopped
• ½ English cucumber, diced
• 3 Tbsp unsalted sunflower seeds
• ½ cup real mayonnaise
• 1 Tbsp lemon juice
• ¼ tsp salt
• ¼ tsp black pepper

Directions

1. In medium bowl, stir together grapes, broccoli, cucumber, and sunflower seeds.
2. In a separate bowl, combine the mayonnaise, lemon juice, salt, and pepper. Stir thoroughly to mix.
3. Pour the mayonnaise dressing over the salad and toss to mix.
4. Serve immediately or chill until ready to eat.

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: 118
Total Fat: 7.6 g
Saturated Fat: 1.1 g
Cholesterol: 5 mg
Sodium: 255 mg
Total Carbohydrates: 12.1 g
Dietary Fiber: 1.8 g
Sugars: 5.1 g
Protein: 2.3 g
Serves 6