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

• 2 quarts strawberries
• 10.75 oz package frozen pound cake
• 2 Tbsp lemon juice
• 3 cups strawberry yogurt
• 1 pkg cheesecake instant pudding
• 8 oz fat-free frozen whipped topping

Directions

1. Hull and slice strawberries. Place 1 quart of strawberries on a baking tray and freeze.
2. Remove pound cake from container. Cut into ¾ inch cubes. Set aside.
3. Mix together lemon juice, yogurt and pudding mix until smooth. Fold whipped topping into yogurt mix.
4. Remove frozen strawberries, mix in with room temperature strawberries.
5. In a large trifle dish, place one-third of the pound cake cubes in the bottom. Top with one-third of strawberries, then one-third of yogurt mixture. Repeat with remaining until finished.

Handling & Storage

When selecting strawberries, look for brightly colored, plump strawberries with fresh green caps. Refrigerate ripened strawberries for 1-2 days, do not wash until ready to eat or cook.

To prepare, rinse in a bowl of cold water to clean. Do not soak. Remove the leaves and green caps. Slice strawberries as desired.
 

Nutritional Information

Calories: 377
Total Fat: 14.3 g
Saturated Fat: 7.9 g
Trans Fat: 0.0 g
Cholesterol: 95 mg
Sodium: 255 mg
Total Carbohydrates: 55.5 g
Dietary Fiber: 2.4 g
Sugars: 35.8 g
Protein: 6.3 g
 

Serves: 12

Ingredients

• 1 pint cherry tomatoes
• 1 large peach
• 1 jalapeno pepper
• 3 Tbsp red onion, chopped
• 2 Tbsp extra virgin olive oil
• 1 Tbsp lime juice
• 1 Tbsp fresh cilantro, chopped
• 1 garlic clove, minced
• ¼ tsp salt
• ¼ tsp black pepper

Directions

1. In a food processor or blender, chop cherry tomatoes. Put in a large bowl.
2. Peel and remove pit from peach. Add to food processor or blender and coarsely chop. Add into bowl with chopped tomatoes.
3. Remove stem and seeds from jalapeno, mince. Add remaining ingredients in to bowl, stir.

Handling & Storage

Choose peaches with firm, fuzzy skins that yield to gentle pressure when ripe. Avoid blemishes.

Store unripe peaches in a paper bag. When ripe, store at room temperature for use within 1-2 days.
 

Nutritional Information

Calories: 24
Total Fat: 1.8 g
Saturated Fat: 0.3 g
Trans Fat: 0.0 g
Cholesterol: 0 mg
Sodium: 36 mg
Total Carbohydrates: 2.1 g
Dietary Fiber: 0.5g
Sugars: 1.6 g
Protein: 0.3 g
 

Serves: 16

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

• 2 Tbsp butter
• 2 Tbsp brown sugar
• ½ tsp ground cinnamon
• 1 medium apple (Gala, Fuji), cored, peeled, sliced
• 2 large eggs
• ½ cup milk
• ½ cup all-purpose flour
• ¼ tsp salt

Directions

1. Preheat oven to 400°F. Melt butter in a 9-inch pie plate.
2. Remove from oven, brush butter on sides of the pie plate. Sprinkle brown sugar and cinnamon on the bottom of the pie plate. Arrange thinly sliced apples over sugar.
3. In a bowl, whisk together eggs and milk, slowly whisking in flour and salt. Pour over apples.
4. Bake for 30-35 minutes or until puffy and deep golden brown.
5. Remove from the oven and immediately loosen the edge of the pancake. Turn upside down onto a plate.

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: 149
Total Fat: 9.0 g
Saturated Fat: 4.8 g
Trans Fat: 0.0 g
Cholesterol: 111 mg
Sodium: 239 mg
Total Carbohydrates: 14 g
Dietary Fiber: 1.5 g
Sugars: 11.7 g
Protein: 4.4 g
Serves: 4

Ingredients

• 1 lb russet potatoes, diced
• ½ cup radishes, sliced
• ½ tsp basil
• ½ tsp thyme
• ¼ tsp onion powder
• 2 Tbsp fat-free plain yogurt
• 2 Tbsp fat-free mayonnaise
• ½ tsp garlic, minced
• ¾ tsp salt

Directions

1. Put diced potatoes into saucepan, cover with water and bring to a boil. Turn down to simmer, cover, and cook 10 minutes or until potatoes are done. Drain.
2. Mix together yogurt, mayonnaise, garlic, and salt to create dressing.
3. Add radishes, potatoes, basil, thyme, and onion powder into a large bowl. Pour dressing over top, mix thoroughly to coat. Serve.

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: 170
Total Fat: 2.6 g
Saturated Fat: 0.4 g
Trans Fat: 0.0 g
Cholesterol: 0 mg
Sodium: 523 mg
Total Carbohydrates: 32.7 g
Dietary Fiber: 3.4 g
Sugars: 4.4 g
Protein: 4.2 g
 

Serves: 4

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

• 6 Bibb lettuce leaves
• 1 large cucumber, diced
• 1 beet (2 inch diam), shredded
• 1 carrot, medium, shredded
• 6 tsp sunflower seeds
• 2 tsp of olive oil
• 2 tsp of balsamic vinegar

Directions

1. Lay lettuce leaves on a flat surface. Top each leaf with equal amounts of cucumber, shredded beets and carrots, and sunflower seeds.
2. Whisk olive oil and balsamic vinegar together to create a balsamic vinaigrette. Drizzle over the ingredients on each leaf.
3. Flip the sides of the lettuce up and in. Then slowly begin rolling away, similar to creating a wrap with a tortilla.

Handling & Storage

Store cucumbers in a plastic bag for up to 1 week in the refrigerator.

When ready to use, scrub cucumbers under cold running water. Some cucumbers from the grocery store may be waxed to help retain moisture during transportation, but will not come off with water. In this case, peel the cucumber, otherwise follow the recipe directions.

Nutritional Information

Calories: 117
Total Fat: 6.4 g
Saturated Fat: 0.9 g
Cholesterol: 0 mg
Sodium: 64 mg
Total Carbohydrates: 14.5 g
Dietary Fiber: 2.9 g
Sugars: 8.2 g
Protein: 2.7 g
Serves: 2

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