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

• 1 lb sweet Italian sausage, casings removed
• 1 cup yellow onion, diced
• 2 garlic cloves, minced
• 32 oz. chicken stock
• 24 oz. original V-8 juice
• 12 large tomatoes, chopped
• ½ tsp black pepper
• 16 oz. cannellini beans
• 5 cups kale, deribbed and torn

Directions

1. In a large stock pot, cook sausage over medium-high heat. Stir often until sausage crumbles start to brown. Add in onion and garlic, saute.
2. Add chicken stock and V-8 juice into pot. Scrape bottom of pot to season liquid.
3. Add in tomatoes, salt and pepper. Break up tomatoes as the soup comes up to a boil. Turn heat down to simmer and add in cannellini beans. Simmer covered for 25 minutes.
4. . Uncover, add in kale, stir constantly as kale wilts in soup. Once softened, remove from heat and serve.

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: 247
Total Fat: 4.1 g
Saturated Fat: 1.4 g
Trans Fat: 0.0 g
Cholesterol: 11 mg
Sodium: 636 mg
Total Carbohydrates: 37.4 g
Dietary Fiber: 12.7 g
Sugars: 8.1 g
Protein: 18.2 g
 

Serves: 12

Ingredients

• 2 cups seedless watermelon, diced
• 2 cups orange juice
• 2 Tbsp extra virgin olive oil
• 1 seedless cucumber, diced
• 1 yellow bell pepper, seeded and diced
• 1 small red onion, diced
• 2 garlic cloves, minced
• 1 jalapeno pepper, seeded and minced
• 3 Tbsp lime juice
• 2 Tbsp fresh parsley, chopped
• ¼ tsp salt
• ¼ tsp fresh ground black pepper

Directions

1. Process ½ cup of watermelon, along with the orange juice and oil, in a blender or food processor until pureed.
2. Transfer to a medium bowl, along with remaining ingredients.
3. Refrigerate until ready to serve. Can be made several hours prior to serving.

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: 114
Total Fat: 5.1 g
Saturated Fat: 0.8 g
Trans Fat: 0.0 g
Cholesterol: 0 mg
Sodium: 101 mg
Total Carbohydrates: 17.4 g
Dietary Fiber: 1.3 g
Sugars: 12.5 g
Protein: 1.7 g
 

Serves: 6

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 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

• 2 large butternut squash
• 2 Tbsp extra virgin olive oil
• 2 tsp salt
• 1 tsp ground white pepper, divided
• 3 cups vegetable stock
• 4 Tbsp honey
• 1 tsp minced ginger
• 4 oz heavy cream
• ¼ tsp nutmeg

Directions

1. Preheat oven to 400°F.
2. Cut butternut squash in half lengthwise and remove seeds. Cut in half lengthwise again. Brush insides with olive oil and sprinkle with 2 teaspoons of salt and ½ teaspoon of white pepper.
3. Place the squash, flesh side up on a sheet pan and roast for 35 minutes, or until the inside is soft.
4. Using a spoon, scoop the cooked squash into a large pot. Add vegetable stock, honey, and ginger. Bring to a boil. Remove and cool for 10 minutes.
5. Puree using an immersion blender or in small batches in a blender. Slowly add in cream.
6. Return puree to pot, season with remaining white pepper and nutmeg. Cook until thoroughly heated.

Handling & Storage

Store squash in a cool, dark place for up to a month. Once cut, wrap in plastic and refrigerate up to 5 days.

To prepare, rinse and cut lengthwise. Remove and discard the seeds. Peel skin if desired.

Nutritional Information

Calories: 405
Total Fat: 18.0 g
Saturated Fat: 7.6 g
Trans Fat: 0.0 g
Cholesterol: 39 mg
Sodium: 1300 mg
Total Carbohydrates: 65 g
Dietary Fiber: 14.3 g
Sugars: 27.7g
Protein: 5.1 g
Serves 4

Ingredients

• 2 Tbsp olive oil
• 1 cup sliced carrots
• 1 cup onions, chopped
• 4 cloves garlic, pressed/minced
• 3 quarts vegetable broth
• 1 cup tomato sauce
• 24 oz. original V-8 juice
• 1 cup potatoes, cubed
• 1 cup green beans
• 1 cup cabbage, shredded
• 1 cup zucchini, diced
• 1 16 oz. can kidney beans
• 1 Tbsp basil
• 1 tsp oregano
• ½ tsp freshly cracked pepper
• 1 cup elbow macaroni
• ½ cup Parmesan cheese, grated

Directions

1. In a large stock pot over medium-high heat, warm the oil. Add the carrots, onions, and garlic. Stir occassionally until vegetables start to soften.
2. Add in the remaining ingredients, except for macaroni, and bring to a boil.
3. Add in the pasta and cook for about 10 minutes, stirring occasionally, until pasta and vegetables are tender.
4. Serve hot. Top with parmesan cheese.

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: 248
Total Fat: 5.0 g
Saturated Fat: 1.8 g
Trans Fat: 0.0 g
Cholesterol: 7.0 mg
Sodium: 762 mg
Total Carbohydrates: 39.2 g
Dietary Fiber: 8.1 g
Sugars: 6.1 g
Protein: 13.9 g
Serves 12

Ingredients

• 4 bacon strips
• 3 medium carrots, thinly sliced
• 2 celery ribs, sliced
• 1 medium yellow onion, chopped
• 1 large red sweet pepper, chopped
• ½ tsp salt
• ½ tsp pepper
• 1 tsp dried oregano
• 3 cans (14.5 oz) chicken broth
• 4 cups lima beans
• 2 medium russet potatoes, peeled & diced
• 1 cup half-and-half cream

Directions

1. Slice bacon into small pieces. Add to a soup pot over medium heat, stirring until the fat is rendered and the bacon is crisp. Remove bacon from the pot, but leave most of the fat.
2. Add in the carrots, celery, onion, and peppers. Add in salt, pepper and oregano. Cook over medium heat for 5 minutes.
3. Pour in chicken broth and lima beans, along with the peeled and diced potatoes. Bring to a boil over medium heat. Reduce heat; cover and simmer for 25 minutes or until vegetables are tender.
4. Add cream; heat through but do not boil. Stir frequently.
5. Sprinkle with bacon right before serving.

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: 152
Total Fat: 4.3 g
Saturated Fat: 2.0 g
Cholesterol: 10 mg
Sodium: 498 mg
Total Carbohydrates: 20.7 g
Dietary Fiber: 4.3 g
Sugars: 3.2 g
Protein: 8.0 g
 

Serves 12