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

• 3 cups sweet corn, fresh or frozen
• 3 Tbsp flour
• 2 Tbsp sugar
• ½ tsp salt
• 4 eggs
• ¼ tsp nutmeg
• 3 cups skim milk
• 3 Tbsp butter
• Cooking spray

Directions

1. Preheat oven to 400°F
2. Mix all ingredients together except butter.
3. Using cooking spray, grease a medium-sized casserole dish. Pour corn mixture into casserole dish.
4. Dot top of casserole with pats of butter.
5. Bake covered for 1 hour.

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: 155
Total Fat: 6.4 g
Saturated Fat: 3.1 g
Trans Fat: 0.0 g
Cholesterol: 85 mg
Sodium: 234 mg
Total Carbohydrates: 18.5 g
Dietary Fiber: 1.5 g
Sugars: 8.5 g
Protein: 7.1 g
Serves: 9

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

• 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 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

• 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

• 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