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

Ingredients

• 1 cup purple/red grapes, halved
• 3½ cups broccoli florets, finely chopped
• ½ English cucumber, diced
• 3 Tbsp unsalted sunflower seeds
• ½ cup real mayonnaise
• 1 Tbsp lemon juice
• ¼ tsp salt
• ¼ tsp black pepper

Directions

1. In medium bowl, stir together grapes, broccoli, cucumber, and sunflower seeds.
2. In a separate bowl, combine the mayonnaise, lemon juice, salt, and pepper. Stir thoroughly to mix.
3. Pour the mayonnaise dressing over the salad and toss to mix.
4. Serve immediately or chill until ready to eat.

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: 118
Total Fat: 7.6 g
Saturated Fat: 1.1 g
Cholesterol: 5 mg
Sodium: 255 mg
Total Carbohydrates: 12.1 g
Dietary Fiber: 1.8 g
Sugars: 5.1 g
Protein: 2.3 g
Serves 6

Ingredients

• 2 Tbsp butter, unsalted
• 3 medium tart apples
• 1 head green cabbage
• 1½ tsp salt
• ½ tsp pepper
• ¼ cup low-sodium chicken broth
• ¼ cup apple cider vinegar
• 2 Tbsp sugar

Directions

1. Core, peel and slice apples into wedges. Core and slice cabbage thinly.
2. In a large pot, melt butter over medium heat. Add the apples and cook for 2 minutes, until they soften. Add the cabbage, salt, and pepper. Cook for an additional 2-3 minutes.
3. Add in the chicken broth, vinegar, and sugar. Gently stir the cabbage and apple mixture to coat, and the cabbage wilts.
4. Cover and cook for 10 minutes. Then remove lid and cook for another 10 minutes to reduce the liquid. Stir occasionally, but gently so the apples do not turn to sauce.

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: 194
Total Fat: 6.2 g
Saturated Fat: 3.7 g
Cholesterol: 15 mg
Sodium: 952 mg
Total Carbohydrates: 35.6 g
Dietary Fiber: 7.8 g
Sugars: 26.0 g
Protein: 2.9 g
 

Serving suggestion: Goes well with pork chops.

Serves 4