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

• 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

• 2 cups pumpkin seeds
• 1 Tbsp butter, melted
• 1 tsp cinnamon
• ½ tsp nutmeg
• ¼ tsp salt

Directions

1. Preheat oven to 350°F.
2. In a large bowl, add pumpkin seeds, melted butter, cinnamon, nutmeg and salt. Stir to coat.
3. Spread seasoned pumpkin seeds on a baking sheet.
4. Roast for 30 minutes or until golden brown.

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 disard the seeds and excess fiber. Trim skin with a paring knife or peeler if desired. Cook as desired.
 

Nutritional Information

Calories: 402
Total Fat: 34.6 g
Saturated Fat: 7.9 g
Trans Fat: 0.0 g
Cholesterol: 8 mg
Sodium: 180 mg
Total Carbohydrates: 12.9 g
Dietary Fiber: 3.1 g
Sugars: 0.8 g
Protein: 17 g
 

Serves 4