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

2 medium spaghetti squash
1 Tbsp extra virgin olive oil
2 cups cooked shredded chicken
1 cup shredded Monterrey Jack
2 Tbsp butter, melted
^1/₃ cups hot pepper sauce
4oz cream cheese, softened
Pinch of black pepper

Directions

1. Preheat oven to 400^oF.
2.Cut spaghetti squash lengthwise in half, remove seeds. Brush olive oil on the flesh of the spaghetti squash. Place face down on the lined sheet pan. Roast for 35 minutes.
3. In a large bowl, combine 3/4 cup of shredded cheese, melted butter, hot sauce, cream cheese, and pepper. Mix with fork until well blended. Fold in shredded chicken.
4.Using a fork, scrape out the strands of spaghetti squash, making sure to preserve the squash shells. Mix the chicken mixture. Divide the stuffing evenly between the 4 squash halves. Top with remaining shredded cheese.
5. Turn down the 350oF. Place filled squash back on a baking sheet. Cover loosely with aluminum foil so the cheese does not stick. Bake for 10 – 15 min.

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: 325
Total Fat: 18.9 g
Saturated Fat: 9.1 g
Trans Fat: 0.0 g
Cholesterol: 91 mg
Sodium: 542 mg
Total Carbohydrates: 15 g
Dietary Fiber: 0 g
Sugars: 0.1 g
Protein: 25.2 g
Serves: 4

Ingredients

• 4 medium apples (Braeburn, Gala, or Fuji)
• 1 tsp lemon juice
• 1 tbsp flour
• 2 tsp cinnamon
• 1/4 tsp nutmeg
• 1 cup old fashion oats
• 1/4 cup slivered almonds
• 1/2 cup plain Greek yogurt
• 1 tbsp honey
• 2 tbsp peanut butter

Directions

1. Preheat oven to 425oF.
2. Core and slice the apples, do not peel. Place in a square baking dish and sprinkle lemon juice on top to decrease browning.
3. In a small bowl, combine flour, cinnamon, and nutmeg. Pour apples, mix to coat apples evenly. Place in oven and bake for 15 minutes.
4. Heat small skillet over medium heat, add in oats and almonds to toast. Stir frequently for 4-5 minutes until golden brown. Remove from heat, set aside.
5. In a small bowl, mix together yogurt, honey, and peanut butter. Set aside.
6. Spoon apples into serving dishes, top with oats and almonds. Stir yogurt mixture and then place a dollop on the top of each dish.

Handling & Storage

Apples should feel firm to the touch and be free of bruises.

Place apples in a plastic bag and refrigerate in the crisper for up to a month.

Do not peel or slice an apple until ready to use or it will begin to brown. Dip slices into lemon juice to slow down the browning process.

Nutritional Information

Calories: 276
Total Fat: 8.1 g
Saturated Fat: 1.1 g
Trans Fat: 0.0 g
Cholesterol: 1 mg
Sodium: 53 mg
Total Carbohydrates: 47.9 g
Dietary Fiber: 8.1 g
Sugars: 29.4 g
Protein: 8.4 g
Serves: 4

Ingredients

• 1½ pounds Roma tomatoes
• 1 cup sugar
• 2 Tbsp lime juice
• 1 Tbsp ginger, minced
• ½ tsp salt
• 1 tsp ground cumin
• ¼ tsp ground cinnamon
• ¹/8 tsp ground cloves
• 1 jalapeno pepper

Directions

1. Core and coarsely chop tomatoes. Stem the jalapeño pepper, remove seeds, and mince.
2. Combine all ingredients into a medium sauce pan. Bring to a boil over medium heat, stirring frequently.
3. Reduce to simmer, stir occasionally, for 60-75 minutes, until thick like jam.
4. Remove from heat to cool. Place in a container with lid and store in refrigerator. Use within a week.

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: 45
Total Fat: 0.1 g
Saturated Fat: 0.0 g
Trans Fat: 0.0 g
Cholesterol: 0 mg
Sodium: 60 mg
Total Carbohydrates: 11.6 g
Dietary Fiber: 0.5 g
Sugars: 10.9 g
Protein: 0.4 g
 

Serves: 1 tsp; pairs well with meats, cheeses, and fish. Use in place of ketchup.

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

• 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 sweet potatoes
• 2 cups flour
• ½ cup shortening
• ²/3 cup sugar
• ½ Tbsp baking powder
• 1 tsp salt

Directions

1. Peel and cook sweet potatoes. Mash sweet potatoes into 2 cups.
2. Preheat oven to 425°F.
3. Mix dry ingredients together. Cut in shortening. Add mashed sweet potatoes to make a soft dough.
4. Pat out on a floured surface and cut using a 2¼ inch biscuit cutter or floured drinking glass.
5. Place on baking sheet. Bake for 10-12 minutes.

Handling & Storage

Select sweet potatoes that are small to medium in size with smooth skin, avoiding those with soft spots.

Store in a cool, dry place for up to a month.

Prior to preparing, scrub with a vegetable brush under cold water. You can peel sweet potatoes, but the skin is edible.

Nutritional Information

Calories: 149
Total Fat: 5.9 g
Saturated Fat: 1.8 g
Trans Fat: 0.0 g
Cholesterol: 0 mg
Sodium: 130 mg
Total Carbohydrates: 22.9 g
Dietary Fiber: 1.1 g
Sugars: 7.5 g
Protein: 1.7 g
Serves: 18

*Serving suggestion: Enjoy with a drizzle of honey.

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 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