Ingredients

• 20 radishes, washed and trimmed
• Cooking spray
• 3 Tbsp olive oil
• 1 Tbsp lemon juice
• 1 Tbsp coarse salt

Directions

1. Preheat oven to 450°F. Coat a baking sheet with cooking spray.
2. Cut washed radishes in half lengthwise.
3. Add olive oil, lemon juice and radishes to a large bowl and toss.
4. Place radishes on baking sheet, cut side down. Sprinkle evenly with coarse salt.
5. Roast until radishes are tender, about 18 minutes, turning over half way through.

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: 96
Total Fat: 10.7 g
Saturated Fat: 1.6 g
Trans Fat: 0.0 g
Cholesterol: 0 mg
Sodium: 1450 mg
Total Carbohydrates: 0.9 g
Dietary Fiber: 0.4g
Sugars: 0.5 g
Protein:0.2 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

Ingredients

• 2 medium eggplants
• 1 tsp salt
• 1 tsp freshly ground black pepper
• 2 Tbsp horseradish (from a jar)
• 2 Tbsp white vinegar
• 2 Tbsp dijon mustard
• ½ cup extra virgin olive oil, plus 2 Tbsp
• 1 Tbsp fresh parsley, chopped
• 2 tsp fresh thyme, chopped
• ¼ cup arugula microgreens

Directions

1. Preheat grill over medium-high heat.
2. Cut tops off eggplant and slice lengthwise into ½ inch steaks. Using the 2 tablespoons of olive oil, brush both sides of the eggplant. Season with 1 teaspoon salt and ¾ teaspoon black pepper.
3. In a small bowl, whisk together the horseradish, vinegar, dijon mustard, and remaining black pepper. Once fully combined, add in the fresh parsley and thyme. Set aside.
4. On the heated grill, add the eggplant. Grill for 5 minutes before flipping. Grill for an additional 3 minutes and remove from heat.
5. Top with microgreens and drizzle with the vinaigrette. Serve immediately.

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: 358
Total Fat: 33.1 g
Saturated Fat: 4.7 g
Trans Fat: 0.0 g
Cholesterol: 0 mg
Sodium: 701 mg
Total Carbohydrates: 18.2 g
Dietary Fiber: 10.6 g
Sugars: 9.0 g
Protein: 3.3 g

Serves: 4

Ingredients

• 2 head, medium (5-6”) cauliflower
• ¼ cup extra virgin olive oil
• ¾ tsp salt
• ¾ tsp fresh cracked pepper

Directions

1. Preheat grill to medium (375°F)
2. Trim each cauliflower, removing any leaves and cutting the stem flush with the base. Set a cauliflower, cut side down, on a cutting board. With a chef knife, cut 2 steaks, each ¾ inches thick, from the center of the cauliflower. This will allow the core to stay intact and hold the steak together.
3. Brush the one side of each steak with olive oil. Season with salt and pepper. Flip the steak over, brush with olive oil and season with salt and pepper.
4. Place on top rack of grill and close grill lid. Turn after 7 minutes, grill for another 7 minutes. Steaks should be tender if pricked. Move down over fire, and cook for 1 more minute.
5. Remove from heat, serve hot or warm.

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: 181
Total Fat: 12.9 g
Saturated Fat: 1.8 g
Trans Fat: 0.0 g
Cholesterol: 0 mg
Sodium: 524 mg
Total Carbohydrates: 15.5 g
Dietary Fiber: 7.3 g
Sugars: 6.9 g
Protein: 5.7 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

• 1½ cups green cabbage, shredded
• 1½ cups red cabbage, shredded
• 1 cup carrots, shredded
• 1 Tbsp olive oil
• 2 Tbsp apple cider vinegar
• 1 Tbsp dijon mustard
• 2 tsp honey
• ½ tsp salt

Directions

1. Finely shred both green and red cabbage. Coarsely shred carrots.
2. In a large bowl, whisk together olive oil, apple cider vinegar, dijon mustard, honey, and salt.
3. Add in cabbage and carrots, toss to coat.
4. Let stand for 5 minutes before serving.

Handling & Storage

Look for cabbage heads with shiny, compact leaves that are heavy for their size and free of blemishes.

Store in the refrigerator for up to a week in an airtight plastic bag. If you store a section, cover it tightly with plastic wrap and use within 2 days.

To prepare, remove outer leaves and cut cabbage into pieces, then wash well under running water.
 

Nutritional Information

Calories: 69
Total Fat: 3.7 g
Saturated Fat: 0.5 g
Trans Fat: 0.0 g
Cholesterol: 0 mg
Sodium: 364 mg
Total Carbohydrates: 8.9 g
Dietary Fiber: 2.1 g
Sugars: 6.0 g
Protein: 1.1 g

Ingredients

• 3 cups lima beans, rinsed & drained
• 2 Tbsp of olive oil
• 1 ½ Tbsp lime juice
• 1 clove garlic, minced
• 2 Tbsp chopped fresh mint

Directions

1. Cook lima beans in saucepan with 1/2 cup water for 6 minutes. Remove from heat, cover, and let stand for 5 minutes.
2. Rinse under cold water and drain.
3. Puree cooked lima beans along with olive oil, lime juice and mint in a food
4. processor until smooth. Pulse for 30 seconds to combine.

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: 157
Total Fat: 7 g
Saturated Fat: 1.2 g
Cholesterol: 0 mg
Sodium: 27 mg
Total Carbohydrates: 18.0 g
Dietary Fiber: 6.0 g
Sugar: 1.0 g
Protein: 6.0 g
 

Serves 4

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

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

• 1½ cups rotini pasta, dry
• 3 cups broccoli, chopped
• 1 can (10.5 oz) condensed low-fat cream of broccoli soup
• ½ cup skim milk
• 2 Tbsp plain bread crumbs
• ¼ tsp season-all

Directions

1. Preheat oven to 350°F.
2. Cook pasta according to directions.
3. Coarsely chop washed broccoli. Place in large, oven-safe baking dish.
4. Mix soup with skim milk. Pour over chopped broccoli.
5. Add cooked rotini and mix.
6. Top with breadcrumbs and seasoning blend.
7. Bake in oven for 15 minutes until heated through.

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: 133
Total Fat: 1.5 g
Cholesterol: 22 mg
Sodium: 273 mg
Total Carbohydrates: 24.1 g
Dietary Fiber: 1.8 g
Sugars: 1.9 g
Protein: 6.0 g
 

Serves 6