Recipes

The Produce Lady

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The Produce Lady program teaches farmers and consumers the wonders of locally grown fruits and vegetables. The program shares nutritional details, demonstrates how to prepare fresh produce as tasty meals and snacks, and advises how to preserve them to use throughout the year.

Apple Recipes

Apple Crisp from Cook Smart, Eat Smart

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This is a wonderful, lower-fat substitute for apple pie. Leave the peel on apples to increase nutrients and save time. All-purpose flour can be substituted if whole wheat flour is not available. Additional mix-ins such as fresh or dried cranberries, walnuts, pecans or almonds can be included as well. Most varieties will work well; you may want to use a combination.

4 cups sliced apples
2 tbsp. butter
3⁄4 cup quick-cooking oats
1⁄4 cup sugar
1⁄4 cup whole wheat flour
2 tsp. cinnamon
1 tsp. lemon juice

Preheat oven to 375 degrees F. Coat baking dish with non-stick cooking spray. Peel apples and cut into slices. Melt butter in a small bowl in the microwave. In a medium bowl, combine all ingredients except apples. Stir until well blended. Place apples in 9″ x 13″ baking dish and spread oat mixture on top. Bake 45 to 50 minutes until desired brownness. Serves 6.

Microwave Baked Apples

Dried cranberries or cherries can be substituted for raisins. Apple-pie spice or pumpkin-pie spice can be substituted for nutmeg and cinnamon. Any variety of apples such as Golden Delicious, Fuji, Granny Smith, Gala or Braeburn can be used.

2 apples
2 tbsp. brown sugar
2 tbsp. raisins
1 tsp. ground nutmeg
1 tsp. ground cinnamon
2 tsp. butter

Core the apple leaving the bottom intact. In a bowl, mix brown sugar, cinnamon, nutmeg and raisins. Spoon the sugar mixture into the apples and set a tsp. of butter on top of each apple. Place the apples in a deep casserole dish and cover with the lid. Microwave for 3 1⁄2 to 4 minutes or until tender. Let the apples sit for 2 minutes before serving. Serves 2.

Apple Pecan Squash

2 medium acorn squash
1/2 cup butter
2 cups finely chopped apples
1 tsp. cinnamon
1/2 tsp. salt
2 tsp. lemon juice
1 cup chopped pecans, divided
Nutmeg, to taste

Cut squash in half crosswise and remove seeds. Bake, cut side down, at 350 degrees F for 45 minutes. Scoop out cooked squash from shells and reserve shells. Mix squash with butter, apples, cinnamon, salt, lemon juice and 3/4 cup pecans. Spoon into shells and top with a dash of nutmeg and 1/4 cup chopped pecans. Bake at 350 degrees F for 10 minutes. Serves 4.

Fruit Kebabs

Some assembly required, but that’s part of the fun! Improvise the coconut garnish by trying granola, nuts or raisins.

1 apple
1 banana
1/3 cup red seedless grapes
1/3 cup green seedless grapes
2/3 cup pineapple chunks
1 cup nonfat yogurt
1/4 cup dried coconut, shredded

Prepare the fruit by washing the grapes, and apple. Cut the apple into small squares or chunks. Peel the banana and cut it into chunks. Cut the pineapple into chunks. Put the fruit onto a large plate. Spread the yogurt and coconut on separate plates. Slide pieces of fruit onto a skewer and design your own kebab by putting as much or as little of whatever fruit you want! Do this until the stick is almost covered from end to end. Hold your kebab at the ends and roll it in the yogurt, so the fruit gets covered. Then roll it in the coconut. Repeat these steps with another skewer. Serves 4.

Apple Stacks

1 apple
5 tbsp. peanut butter
2 tbsp. raisins
5 tbsp. granola
2 tsp. cinnamon

Wash and core apple. Slice crosswise to make 10 thin apple disks. Spread 1 tbsp. of peanut butter on half of the apple disks. Sprinkle raisins, granola and cinnamon over peanut butter. Top with remaining apple disks. Serves 2.

Asian Pear Recipes

Asian Pear Butter

2 quarts pear pulp (about 20 medium, fully ripe pears)
4 cups sugar
1/3 cup orange juice
1 tsp. grated orange rind
1/2 tsp. ground nutmeg

Quarter and core pears. Cook until soft, adding only enough water to prevent sticking. Roughly blend in a food processor. Measure pulp. Add remaining ingredients; cook until thick, about 15 minutes. As mixture thickens, stir frequently to prevent sticking. Pour hot butter into jars, leaving 1/4-inch head space. Wipe jar rims and adjust lids. Process pints for 10 minutes in a boiling water bath.

Asian Pear Crisp

4 cups Asian pears, sliced
2 tbsp. butter
¾ cup quick-cooking oats
¼ cup sugar
¼ cup whole wheat flour
2 tsp. cinnamon
1 tsp. lemon juice

Preheat oven to 375 degrees F. Coat baking dish with nonstick cooking spray. Peel Asian pears and cut into slices. Melt butter in a small bowl in the microwave. In a medium bowl, combine all ingredients except Asian pears. Stir until well blended. Place Asian pears in a 9 x 13 baking dish and spread oat mixture on top. Bake about 45 minutes or until desired brownness. Serves 6.

ASIAN PEAR Salad

1 Asian pear, peeled and sliced thin
1/2 head radicchio, core removed, sliced thin
2 cups baby greens (beet greens, spinach or arugula)
1/4 cup crumbled blue cheese or feta
1 cup toasted pecans, crushed
2 tbsp. extra virgin olive oil
1 tbsp. apple cider vinegar
3/4 tsp. Dijon mustard
1/4 tsp. sugar or honey
Salt and fresh ground pepper, to taste

In a large bowl combine the Asian pear, radicchio, baby greens, cheese and pecans. In a small bowl, whisk together the olive oil, vinegar, mustard, sugar, salt and pepper. When serving, dress the greens lightly, season to taste and serve immediately. Serves 4.

Asparagus Recipes

Asian Asparagus Salad from Kentucky Cooperative Extension

1 lb. asparagus
1 1/2 tbsp. low sodium soy sauce
2 tsp. sugar
1 tbsp. olive oil
2 tsp. sesame seeds

Cut stalks diagonally in 1 1/2-inch lengths. Blanch for 2 minutes in boiling water and cool immediately under cold water. Mix together soy sauce, sugar, olive oil and sesame seeds. Toss asparagus in dressing mixture and refrigerate for 15 minutes. Stir asparagus in dressing to ensure a fresh coating of the dressing and chill for an additional 15 minutes. Serves 4.

Asparagus Guacamole from University of Vermont Extension

1 lb. asparagus
1 clove garlic, minced
2 tsp. lime juice
1/4 cup canned, chopped green chilies
1/2 tsp. salt
1/2 tsp. ground cumin
2 tbsp. onion chopped
1/2 cup tomato, chopped and seeded

Cook asparagus. Drain well and place in blender. Add all ingredients except onion and tomato. Blend until smooth. Stir in onion and tomato. Chill before serving with tortilla chips or as a vegetable dip. Serves 16.

Roasted Asparagus

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1 lb. asparagus
2 tbsp. olive oil
1 cup crumbled blue cheese, Parmesan or other cheese (optional)

Preheat oven to 350 degrees F. In a large bowl, toss the asparagus and olive oil. Pour asparagus and oil into a nonstick pan, top with cheese. Bake 15 to 20 minutes. Serves 4.

Asparagus, Spring Onion and Mushroom Casserole

1 lb. asparagus
3/4 lb. Shiitake mushrooms
2 tbsp. olive oil
1/4 lb. spring onions
1/4 cup white wine
1/2 cup vegetable broth
4 tbsp. butter
Salt and pepper, to taste
8 oz. dry pasta
1 tbsp. chopped parsley

Cut off tough ends of asparagus and slice crosswise into 2-inch pieces. Trim tough ends from mushrooms. Slice into bite-size pieces. Heat oil in 12-inch sauté pan over medium-high heat. Add mushrooms and cook about 5 minutes. Add onions and cook until softened. Add asparagus and sauté 2 minutes. Add wine and simmer until liquid has evaporated. Add vegetable broth and bring to a boil. Add butter and toss until melted into vegetables. Season with salt and pepper. In a large pot of boiling, salted water, cook pasta until al dente. Drain and transfer to a large bowl. Mix in the sauce and parsley. Serves 4 to 6.

Beet Recipes

Honey Beets

2 cups cooked, diced beets
2 tbsp. butter
1/4 cup orange juice
1 tsp. grated orange peel
1/2 cup honey
pinch salt
1/4 tsp. pepper

Put diced beets in a saucepan. Add remaining ingredients and mix gently. Cook on moderate heat until liquid evaporates and butter and honey form a glaze over the beets. Remove from heat and serve immediately.

Pink Beet Pasta

3-4 medium beets, washed with greens removed
1 tsp. lemon zest
¾ cup ricotta cheese
1 lb. farfalle (bowtie) pasta
6 tbsp. unsalted butter
Parmesan cheese, grated, for serving
Salt and pepper to taste

Roast beets by wrapping in foil with 2 tbsp. olive oil, salt and pepper. Roast at 400 degrees F for about one hour. Allow beets to cool, then remove skins and quarter them. While roasting beets, bring a large pot of salted water to boil and cook pasta according to box directions. Drain and reserve 1 cup pasta water. Return pasta to pot. In a food processor, pulse the beets until shredded. Add lemon zest, salt and pepper, and ricotta. Pulse again to combine. If a thinner sauce is desired, slowly mix in reserved pasta water ¼ cup at a time. In a small sauté pan, melt butter until it is foamy and brown and emits a nutty aroma. Toss pasta with the beet mixture. Transfer to serving dishes and top with browned butter and Parmesan, if desired.

Blueberry Recipes

Broiled Blueberry Dessert

Other fruit such as peaches, cherries or blackberries can be used or combined with the blueberries. Frozen fruit that has been thawed can also be used. This dish can also be made in an 8-inch x 8-inch baking dish.

3 cups fresh blueberries
1⁄2 cup fat-free sour cream
2 tbsp. brown sugar

Preheat oven broiler. Divide blueberries among four ovenproof 8-ounce custard cups that have been coated with non-stick cooking spray. Spread blueberries with sour cream and sprinkle with brown sugar. Place on baking sheet and broil 4 to 6 inches from the heat for 4 to 5 minutes or until bubbly and sugar is melted. Serves 4.

FRUIT BLAST SMOOTHIE

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1/2 cup nonfat milk
1/2 cup nonfat vanilla or plain yogurt
1 cup frozen unsweetened fruit, such as blueberries, strawberries or peaches
1 tsp. honey

Put all the ingredients into a blender. Process until smooth. Serves 2.

MINTED BLUEBERRY FRUIT SALAD

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1/3 cup fresh mint leaves, stems removed, minced
1/4 cup vegetable oil
1/4 cup lime juice
2 tbsp. sugar
1/2 tsp. lime zest
1/2 tsp. salt
1 3/4 cups fresh blueberries
1 large peach, sliced
2 cups cantaloupe, diced
3 cups Bibb lettuce, torn into bite-size pieces

In a medium bowl combine mint leaves, vegetable oil, lime juice, sugar, lime zest and salt to make a mint dressing. Stir in blueberries, sliced peach and cantaloupe. Allow fruit to marinate for 30 minutes. Place lettuce in a large serving bowl; top with marinated fruit and dressing; toss gently and serve immediately. Serves 4.

Berry Good Muffins

1 1/3 cup all-purpose flour
1 cup rolled oats
1/4 cup brown sugar
1 tbsp. baking powder
1/2 tsp. cinnamon
1 cup skim milk
1 egg, beaten
3 tbsp. vegetable oil
1 1/4 cup blueberries
3/4 cup raspberries

Preheat the oven to 425 degrees F. Spray muffin cups with nonstick cooking spray. Combine flour, oats, brown sugar, baking powder and cinnamon in a mixing bowl. Fold in berries. Spoon the mixture into the muffin cups, approximately 2/3 full. Bake for 25 to 30 minutes or until light golden brown. Serves 12.

Peach and Berry Crisp

6 cups fresh or frozen sliced peaches, peeled and drained
2 cups fresh or frozen blueberries, raspberries, or blackberries
4 tbsp. sugar or sugar substitute
½ tsp. ground nutmeg
½ tsp. cinnamon (divided)
½ cup oatmeal
4 tbsp. flour
2 tbsp. packed brown sugar
2 tbsp. butter, softened to room temperature

Preheat oven to 375 degrees Fahrenheit. Combine peaches and berries in an ungreased 11-inch x 7-inch baking pan. Mix sugar, nutmeg and cinnamon in a small bowl, sprinkle over fruit and stir gently. Mix oatmeal, flour, brown sugar, butter and cinnamon together and spread over fruit. Bake, uncovered, 35 to 40 minutes. Serves 8.

Broccoli Recipes

Broccoli Frittata

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1 cup chopped, fresh broccoli florets (you may mix other seasonal veggies like asparagus, sugar snap peas, spinach or peppers)
1/2 cup chopped cooked chicken or salmon (optional)
1/4 cup chopped tomatoes
1/4 cup chopped onions
1/4 tsp. dried tarragon
1 tbsp. reduced-fat margarine or butter spray
4 farm-fresh eggs, lightly beaten
Fresh goat cheese also known as chevre (optional)

Sauté broccoli, chicken, tomato, onion and tarragon in margarine in a medium saucepan or electric frying pan over medium heat until broccoli is tender-crisp. Pour eggs evenly over all ingredients. Sprinkle with cheese if desired. Cover and cook for 6 to 8 minutes or until firm on bottom and almost set on top. Cut into wedges to serve. Serves 4.

Broccoli Grape Salad

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Salad Ingredients

2 bunches fresh broccoli, cut into bite-size pieces
1 1/2 cups celery, chopped
1 bunch green onions, chopped
1 1/2 cups red grapes, halved
1 cup raisins
1/2 lb. bacon, cooked crisp and crumbled
1 cup nuts, optional (pine nuts, almonds, etc.)

Dressing Ingredients

1 1/2 cups light mayonnaise
1/4 cup sugar
3 tbsp. vinegar
3 tbsp. low-fat or skim milk

Add broccoli, celery, onions, grapes, raisins and cooked bacon into large mixing bowl. In a small bowl, combine dressing ingredients. Pour dressing over broccoli mixture just before serving, stirring until combined. Add nuts.

Chicken and Broccoli Quiche from Cook Smart, Eat Smart

2 (9-inch) ready-made piecrusts
4 eggs
1 cup low-fat or skim milk
3⁄4 cup low-fat Cheddar cheese
3⁄4 cup cooked, chopped chicken
1 1/2 cups chopped broccoli
1⁄4 cup carrots, shredded
1⁄4 cup finely chopped onion
3⁄4 tsp. garlic salt
Pepper to taste

Preheat oven to 350 degrees F. Bake piecrust according to package directions. In a mixing bowl, combine eggs, milk, garlic, salt and pepper. Mix well. Cook broccoli until tender. Pour off liquid. Let broccoli cool; squeeze broccoli to remove some more water. Make sure broccoli is well drained. Layer the meat, vegetables and cheese into baked piecrust. Pour the egg mixture over the ingredients. Bake at 350 degrees F for 30 to 40 minutes or until top is browned. Let stand 5 minutes before cutting. Serves 12.

Chili-Garlic Roasted Broccoli from Cook Smart, Eat Smart

Cauliflower could be substituted or combined with the broccoli in this recipe.

2 tbsp. olive oil
5 cloves garlic, finely chopped
1 tbsp. chili powder
1 tbsp. grill seasoning
1 large head broccoli, cut into long thin spears

Preheat oven to 425 degrees F. Place olive oil, garlic, chili powder and grill seasoning in the bottom of a large bowl and add the broccoli spears. Toss to coat the broccoli. Spray baking sheet with non-stick cooking spray. Place broccoli on the baking sheet and roast until the ends are crisp and brown and the stalks are tender, 17 to 20 minutes. Serves 6.

Broccoli Stir Fry with Red Peppers and Water Chestnuts

1 bunch broccoli
1 large red pepper
3 tbsp. canola oil
½ cup vinaigrette
1 large clove garlic, minced
1 8-ounce can of water chestnuts, drained
Salt and pepper to taste

Cut broccoli into uniform bite-sized florets with about 2 to 3 inches of stalk. Core the red pepper and cut into rings, then shorter strips. Heat the oil in a wok or large frying pan until very hot. Add broccoli (it should sizzle) and stir-fry for 5 minutes. Add vinaigrette, garlic, red pepper and water chestnuts and stir-fry for another 3 minutes. Season to taste and serve immediately.

Basic Techniques

Garden Delight Stir Fry from Cook Smart, Eat Smart

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This is a basic technique allowing individuals to experiment with many different variations. Purchase vegetables from local sources when they are in-season. Add chicken, beef, pork or tofu to this dish for more protein. Keep stir-fry mixture in the refrigerator for a quick side dish or main dish.

Sauce (1⁄4 cup for four servings)

Lite/low sodium soy sauce
Low sodium tamari
Teriyaki marinade
Bottled stir-fry sauce
Sweet chili sauce
Prepared favorite sauce (see recipe)

Starch (1 cup per person)

White rice
Brown rice
Jasmine rice
Basmati rice
Rice noodles
Whole wheat spaghetti noodles

Vegetables (Any combination, 1 to 2 cups per person, less if serving as a side dish)

Onion
Broccoli
Celery
Carrots
Peppers
Mushrooms
Squash
Zucchini
Cauliflower
Cabbage
Bok choy

Wash and cut selected vegetables into small, even-sized pieces. Heat 1 tbsp. vegetable oil over high heat in a 10-inch frying pan. Keeping the heat high, add vegetables to the pan in order of firmness—harder foods first (ex. cauliflower) and ending with softer foods (ex. mushrooms). With a spatula, move vegetables around in the pan to keep them from sticking. Cook the vegetables for a few minutes until they are brightly colored and still crisp. Add sauce to taste (about 1⁄4 cup). Stir fry until all vegetables are thoroughly coated. Serve with choice of starch. Serves 4.

Grilled Vegetables from Cook Smart, Eat Smart

Appropriate Cooking Time

Asparagus: 5 to 8 minutes
Green beans: 5 to 10 minutes
Eggplant, sliced: 5 to 7 minutes
Mushrooms: 5 to 8 minutes
Onions, red or Vidalia: 5 to 8 minutes
New potatoes, halved: 5 to 8 minutes
Sweet potatoes, sliced: 5 to 10 minutes
Squash, sliced lengthwise: 5 to 7 minutes
Zucchini, sliced lengthwise: 5 to 7 minutes

Clean and prepare vegetables. Brush both sides of vegetables with marinade of choice. Grill vegetables, turning once, for indicated grilling time. Brush vegetables with marinade during grilling to ensure they stay moist and flavorful.

Roasted Vegetables from Cook Smart, Eat Smart

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Any combination of vegetables and spices can be used in this recipe. This is a basic technique allowing individuals to experiment with many different variations.

Vegetables: Choose 4 cups of one or more

Broccoli
Red Potatoes
Sweet Potatoes
Carrots
Onions
Peppers
Eggplant
Zucchini
Squash
Acorn Squash

Spices: Choose 2 to 3 tsp. of one or more

Chili powder
Rosemary
Cumin
Garlic cloves
Grill seasoning
Curry powder
Chinese 5 spice
Tarragon
Italian seasoning
Sage
Parsley
Cinnamon

Oil: Choose 1 tbsp. of one

Olive oil
Canola oil
Corn oil

Select one or a combination of vegetables and toss with 1 tbsp. of oil and 2 to 3 tsp. of one or a combination of spices. Place on a non-stick cooking pan and roast at 425 degrees F for 20 to 25 minutes. You may want to place foil on the pan for easier clean up. Serves 4.

Suggested combinations
Sweet potatoes: Chinese 5 spice, cinnamon
Red potatoes: garlic, rosemary
Eggplant: garlic, Italian seasoning
Carrots: grill seasoning, parsley
Acorn squash: cinnamon, chili powder

Salad from Cook Smart, Eat Smart

There are limitless combinations for great salads. Salads are a great way to be creative in the kitchen and create your own style.

Greens

Spinach
Romaine
Arugula
Bibb lettuce
Mixed greens

Vegetables

Carrots
Mushrooms
Onions
Broccoli
Cauliflower
Celery
Asparagus
Green pepper
Tomato
Snow peas
Summer squash

Other

Grapes
Dried cranberries
Mandarin oranges
Pineapple chunks
Raisins
Grapefruit slices
Almonds

Choose a leafy green or two from the greens list (1 cup per serving). Choose one to three other vegetables (1⁄4 cup per serving). Choose one other item for added interest (optional). Remember, all canned fruit should be drained before adding to the salad. Choose a dressing. (See salad dressing recipes.) Combine the salad greens and other vegetables in a large mixing bowl. Add a small amount of dressing (1 to 2 tsp. per serving). Toss well to coat all the vegetables with dressing. Serves 1.

Classic combinations
Spinach, red onion, Mandarin oranges
Arugula, cherry tomatoes, peas
Mixed greens, mushrooms, carrots

Steamed Vegetables from Cook Smart, Eat Smart

Steaming allows vegetables to retain their shape, color, texture, flavor and nutrition. It is not complicated, and it is a great, quick-cooking technique.
Vegetable (Cooking Time in Minutes) Suggested seasonings

Asparagus (5 to 8 minutes) Tarragon, dill, lemon, vinaigrette
Broccoli, spears (10 to 15 minutes) Dill, tarragon, lemon, vinaigrette
Broccoli, florets (8 to 10 minutes) Dill, tarragon, lemon, vinaigrette
Cabbage, wedges (15 minutes) Carraway, tarragon, savory, dill
Cabbage, shredded (8 to 12 minutes) Carraway, tarragon, savory, dill
Carrots, slices or thin strips (10 to 20 minutes) Ginger, nutmeg, caraway,cinnamon, dill, lemon, mint, orange
Cauliflower (4 to 5 minutes)
Eggplant, slices or cubes (10 to 15 minutes) Marjoram, sage, oregano, basil,Parmesan cheese
Green beans (15 to 25 minutes) Basil, dill, thyme, mint, oregano, savory, tarragon
Peas (10 to 20 minutes) Mint, chervil, marjoram, rosemary, garlic, tarragon
Potatoes, new (20 to 30 minutes) Lemon, parsley, vinaigrette,chives, dill, basil, thyme
Snap Peas (5 to 6 minutes)
Squash (slices) (10 to 12 minutes) Basil, garlic, rosemary, dill, thyme, oregano

Choose 1⁄2 to 1 cup of vegetables from above list per person. Thoroughly rinse vegetables, trim and cut vegetables as close to cooking as possible so they will not dehydrate. Cut vegetables the same size so they will cook evenly. In a large pot, bring an inch or two of water to a boil over high heat. Place the vegetables in steamer on steamer rack. Add additional water to pot if necessary. Steam vegetables according to cooking time in chart and only until they are done; time will vary, depending on size and quantity of vegetables. Remove vegetables from heat when they are still slightly crisp. Add approximately 1⁄2 tsp. of selected seasoning to the vegetables.

Cabbage Recipes

Chicken Cabbage Stir Fry

3 chicken breast halves, skinned and boned
1 tsp. oil
3 cups green cabbage, cut in 1/2-inch slices
1/2 tsp. ground ginger
1/4 tsp. garlic powder
1 tbsp. cornstarch
1/2 cup water
1 tbsp. soy sauce

Cut chicken breast halves into strips. Heat oil in frying pan. Add chicken strips and stir-fry over moderately high heat, turning pieces frequently, until lightly browned. Add cabbage; stir-fry 2 minutes until cabbage is tender-crisp. Mix ginger, garlic powder and cornstarch; add to water and soy sauce, mixing until smooth. Stir into chicken mixture. Cook until thickened and pieces are coated. Serve hot. Serves 4.

Warm Apple Onion Slaw

1 tbsp. Olive oil
1 medium onion, halved and thinly sliced
2 apples, peeled, cored and thinly sliced
1 medium head of purple cabbage, shredded
Apple cider vinegar
1/4 cup water
Sugar
2 tbsp. chopped, fresh parsley
Salt and pepper, to taste

Heat oil in a large skillet over medium high heat. Add the sliced onion and cook until softened. Add the apple slices and cook an additional 2 minutes. Add the cabbage along with a splash of cider vinegar, water, and a pinch of sugar. Cook until the cabbage is softened but still retains most of its crispness. Stir in the chopped parsley and season to taste with salt and pepper. Serve warm or at room temperature. Serves 6.

GARDEN VEGETABLE SOUP

1½ cups cabbage, finely shredded
4 carrots, sliced
½ cup onion, chopped
½ cup green beans
½ cup zucchini, diced
2 garlic cloves, minced
3 cups chicken, beef, or vegetable broth
1 tbsp. tomato paste
½ tsp. dried basil
¼ tsp. dried oregano
¼ tsp. salt

In a large stockpot, combine all ingredients. Cover and cook on medium heat for 30 minutes or until vegetables are tender. Serves 6.

Cantaloupe Recipes

Cantaloupe Smoothie

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Try this refreshing smoothie for a new twist on cantaloupes.

1/2 ripe cantaloupe, peeled, seeded, and cut into chunks
1 cup skim milk
1 cup vanilla fat-free yogurt
1 cup crushed ice
2 tbsp. sugar, or to taste

Combine all ingredients in a blender and process until smooth. Makes about 4 cups.

CRUNCHY MELON AND SMOKED TURKEY SALAD

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This salad is filled with wonderful flavors and textures. It is excellent on any bread for simple sandwiches or served as a salad on lettuce leaves. Smoked ham or chicken can be used in place of the turkey if desired.

2 cups cubed honeydew or cantaloupe
2 cups cubed smoked turkey
Juice and zest of one lime
1/2 cup mayonnaise
1/3 cup chopped celery
2 tbsp. chopped red onion
1 tbsp.chopped fresh mint
1 tbsp.sugar
Salt
Freshly ground black pepper
3 tablespoons chopped toasted almonds

Mix together all of the ingredients except for the almonds in a medium bowl. Serve immediately or chill up to four hours before serving. Add the almonds just before serving.

MELON GRAPE SALADFrom University of Wyoming Cooperative Extension Service

1 cup cantaloupe, cubed
1 cup watermelon, cubed
2 cups grapes, seedless
5 tsp. lime juice, divided
1/2 cup honey
2 tbsp. Dijon mustard

Toss fruit with 3 tsp. lime juice and refrigerate, covered. When ready to serve, pour out the liquid. Whisk together remaining lime juice, honey and mustard. Toss with fruit and serve. Serves 6.

Collard Recipes

Traditional Collard Greens

1 lb. trimmed, chopped collard greens
2 cups water
1 tsp. sugar
1 (4-oz.) piece salt pork, cut into 4 pieces (optional)
1 dried red chili pepper
1/4 tsp. salt

Wash greens and pat dry. Coarsely chop. Combine the water, sugar, pork and chili pepper in a large Dutch oven. Bring to a boil; cover, reduce heat and simmer 20 minutes. Discard chili pepper. Stir in greens and salt; cover and cook over medium heat 10 minutes or until tender, stirring occasionally. Discard pork. Serve with vinegar. Serves 6.

HOPPIN’ JOHN

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1 cup dried black-eyed peas
5 cups water
1 dried hot pepper (optional)
1 smoked ham hock
1 medium onion, chopped (about 3/4 cup)
1 cup long-grain white rice

Wash the peas. Place them in a saucepan, add the water, and discard any peas that float. Gently boil the peas with the pepper, ham hock and onion, uncovered, until tender but not mushy — about 1 1/2 hours. Add the rice to the pot, cover and simmer over low heat for about 20 minutes, never lifting the lid. Remove from the heat and allow to steam, still covered, for another 10 minutes. Remove the cover, fluff with a fork and serve immediately with cooked greens. Serves 8 to 10.

Greens and Tomatoes

2 lbs. collard greens
2 tbsp. Italian herb seasoning
2 cups chopped, canned tomatoes

Thoroughly wash collard greens. Cut out the tough stems. Cut or tear leaves into bite-size pieces. Put wet leaf pieces in a large pan and let wilt over medium-low heat, stirring constantly. Add Italian herb seasoning and drained tomatoes (save drained liquid); continue to heat for about 5 minutes longer. Add liquid from the tomatoes. Heat for about 4 to 5 minutes longer, or until hot. Serves 4.

Corn Recipes

Grilled sweet Corn with Blended Herb seasoning

Fresh Corn
4 tbsp. paprika
1 tsp. cayenne pepper
1 tbsp. black pepper
1 tbsp. garlic powder
1 tbsp. salt
1 tsp. thyme

Pull down the husks but leave them attached. Remove the silks. Pull the husks back over the corn. Tie the ends of the husks with a string or a metal twist tie. Soak the corn in water for 15 minutes. Grill over medium heat until done, turning on each side (10 to 15 minutes total cooking time). To get more toasted kernels, remove all but a thin layer of husk and some areas where the kernels can peek through. Mix all herbs and spices together. Squeeze fresh lemon or lime juice onto the corn or brush with olive oil and sprinkle on a the herb blend.

OKRA AND CORN WITH TOMATOES

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This recipe is a great way to use lots of fresh vegetables that are available fresh locally.

2 tbsp olive oil
1 large onion, diced
1/2 tsp each red pepper, thyme, and basil
1 green pepper, seeded and diced
3 large fresh ripe, tomatoes, chopped
2 cups fresh corn
2 cups small okra pods, left whole or ¼ inch thick rounds
1/2 cup water or chicken broth
3/4 tsp salt
1/4 tsp black pepper

In large skillet heat olive oil and add onions and spices. Sauté until onions are limp. Add bell pepper and cook until onions are translucent. Add tomatoes, okra, water, salt and pepper. Reduce heat to low and simmer uncovered for 15 minutes, stirring occasionally. Add corn and cook 5 minutes longer. Serve hot.

Skillet Corn Medley

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2 medium onions, halved and thinly sliced
Olive oil spray
2 green or red bell peppers, sliced in thin strips
3 medium tomatoes, peeled, cored and chopped
2 cups fresh or frozen cut corn
1 medium zucchini
Seasoned salt and pepper to taste (or other herbs—basil is delicious!)

Sauté sliced onion in sprayed saucepan for 3 minutes. Add bell pepper, zucchini, corn and chopped tomatoes, along with spices. Bring to a boil; reduce heat, cover and simmer for about 10 minutes. Reduced liquid will brown vegetables a little. Fresh basil added the last couple of minutes is delicious! Serves 8.

Eggplant Recipes

Stuffed Eggplant with Tomatoes

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1 medium eggplant
1 tablespoon olive oil
2 tablespoons minced onion
1 can (14.5 ounces) tomatoes (or 2 cups fresh chopped tomatoes)
1 teaspoon salt
1 cup soft bread crumbs

Wash eggplant and cut in half. Scoop out pulp to about 1/2 inch of the skin. Dice pulp. In a skillet, heat olive oil over medium heat. Add onions and sauté for 2 minutes; add eggplant pulp, tomatoes, bread crumbs, and salt.

Mix well; fill eggplant shells. Bake at 375° until browned, about 30 minutes.

Serves 4.

Eggplant-Mushroom Sauce

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1 1/2 tablespoons olive oil
1 large onion – chopped
3 cloves garlic – minced
28 ounces canned tomatoes – undrained (or fresh tomatoes!)
1/4 cup dry red or white wine or vermouth
1 1/2 pounds eggplant, unpeeled – cut into 3/4″ cubes
2 cups sliced mushrooms
2 teaspoons fresh basil – finely chopped
2 teaspoons fresh oregano – finely chopped
1/2 teaspoon sugar
salt and freshly ground pepper – to taste

Heat oil in a wide-bottomed pan over medium-high heat. Add onion and garlic; saute about 2 minutes. Break tomatoes into bits. Add to pan with their juice, wine, eggplant, mushrooms, herbs, and sugar. Cover pan and simmer 5 minutes. Remove cover and cook over medium heat until sauce reduces and thickens, 10 to 15 minutes. Season to taste with salt and pepper. Serve over pasta, make sloppy joes, or just eat by the bowlful!

Make 5 to 6 cups (5 to 6 servings).

Roasted Eggplant

Eggplant
Olive oil
Italian herb seasoning

Slice eggplant, peeled or unpeeled, about ½-inch think and place on a lightly oiled baking sheet. Lightly spray the slices with olive oil and sprinkle with Italian herb seasoning. Bake at 400 degrees F for about 15 minutes or until lightly browned.

Goat Cheese Recipes

Baked Chevre

4 tbsp. olive oil
½ cup fine bread crumbs
2 5-ounce rounds/logs goat cheese, sliced crosswise into thirds

Preheat oven to 400 degrees F. Place olive oil and bread crumbs in two separate bowls. Coat the cheese pieces in oil, then in bread crumbs to cover thickly. Place on cookie sheet and refrigerate 1 hour. Bake breaded chevrè slices until lightly brown, warm and beginning to soften (about 5 to 10 minutes). Be careful not to bake too long as the cheese will melt. Serve on top of your favorite salad greens with a vinaigrette dressing or your favorite salsa. If using salsa, first drain it slightly in a sieve. Makes 6 servings.

Pizza with Peppers, Goat Cheese and Thyme

1 12-inch bread style pizza crust
2 tbsp. fresh thyme, crumbled
1 cup goat cheese, crumbled
1 red bell pepper, cut into thin slices
1 yellow bell pepper, cut into thin slices
1 tbsp. olive oil

Heat coals or gas grill. Spread chopped thyme over the pizza crust and cover with crumbled goat cheese. Top with pepper slices and drizzle with olive oil. Place pizza on rack 6 inches from medium-high heat and grill covered for 8 to 10 minutes or until crust is crisp and cheese has melted.

Grass-fed Beef Recipes

Grass-fed Beef Stir Fry

1 lb. grass-fed beef, cut into thin strips
1 small onion, chopped
1 green pepper, cut into strips
2 cups fresh-cut vegetables (such as carrots, broccoli, cauliflower)
10 cups cooked rice, hot
1 tbsp. vegetable oil
¼ cup stir-fry sauce

Place stir-fry pan, wok or skillet over medium-high heat. Add vegetable oil. When oil and pan are hot, add the meat; cook until meat is thoroughly browned. Remove meat from pan. Add fresh vegetables and continue to stir until vegetables are tender. Add the cooked beef back to the pan. Pour stir-fry sauce into skillet with stir fry. Cook until sauce bubbles. Spoon stir-fry mixture over cooked rice. Serves 6.

Green Bean Recipes

Lemon Walnut Green Beans from Cook Smart, Eat Smart

4 cups green beans
1⁄2 cup sliced green onions
1⁄4 cup chopped walnuts
3⁄4 tbsp. crushed, dried rosemary
3 tbsp. fresh lemon juice
1 tsp. grated lemon rind

Wash fresh green beans; pat dry. Arrange green beans in a steamer basket over boiling water. Cover and steam for 8 to 12 minutes or until crisp-tender. Plunge beans into cold water to stop the cooking process; drain. Spray non-stick pan with cooking spray. Over medium heat, add green onions and sauté until tender. Add green beans, walnuts, rosemary and lemon juice; cook, stirring constantly, until thoroughly heated. Sprinkle with lemon rind. Serves 6.

Louisiana Green Beans

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1 lb. fresh green beans
2 cups tomatoes, diced
1/2 cup chopped onion
1/4 cup chopped green bell pepper
1/2 tsp. salt

Cook beans until tender, then add remaining ingredients and cook over medium heat until cooked through, about 15 minutes. Serves 8.

Dilled Green Beans and New Potatoes

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1/2 lb. small new potatoes, quartered
1/2 lb. fresh green beans, trimmed, broken into 2″ pieces
1/4 cup nonfat sour cream
2 tbsp. chopped fresh dill weed
1/8 tsp. salt
Dash pepper
1/2 tsp. olive oil
1 clove garlic, minced

In medium saucepan, bring about 2 cups water to a boil. Add potatoes and green beans; return to a boil. Reduce heat; cover and simmer 9 to 11 minutes or until beans are crisp-tender. Meanwhile, in a small bowl, combine all remaining ingredients; blend well. Drain vegetables; rinse with cold water to cool slightly. Place in serving bowl. Add sour cream mixture, toss to coat. Serve immediately or refrigerate until serving time.

Lamb Recipes

Lamb Burgers

1 lb. ground lamb
1/4 cup breadcrumbs
1 farm fresh egg
1/2 cup onion, minced
1/4 cup pimento (or roasted red pepper)
2 tbsp. fresh thyme, chopped
2 tbsp. fresh rosemary
1 tsp. coriander
Dash of salt

Combine all ingredients, mixing thoroughly. Shape into burger patties. Cook in an oiled skillet over medium heat for 10 to 12 minutes, or grill to desired doneness. Serves 6.

Orange Lamb Chops

¼ cup fresh orange juice
½ tsp. thyme
4 pork chops
Salt and pepper, to taste
2 tbsp. olive oil
½ cup mushrooms, sliced

Combine orange juice and thyme to make a marinade. Marinate 4 chops for at least one hour. Remove the chops from the marinade, sprinkle with salt and pepper to taste and brown quickly in a hot, oiled skillet. Add the marinade and mushrooms to the skillet. Cover, reduce heat and simmer for about 40 minutes. Serves 4.

Plum Lamb Roast

3 lb. lamb roast
1 cup plum jelly
1 tbsp. ketchup
1 tbsp. lemon juice
1 tbsp. red wine vinegar
1 tsp. ginger
1/2 tsp. chili powder

Place roast in crock pot. Mix together remaining ingredients and pour mixture over meat. Cook on low for about 8 hours (4 hours on high). Serves 6.

Lemon and Herb Lamb Chops

4 lamb loin chops (4 oz. each)
1/4 cup fresh lemon juice
1 tsp. dried oregano
1 tsp. dried thyme
1 tsp. freshly ground black pepper

Trim chops of all visible fat. Place in a glass baking dish with the lemon, oregano, thyme and black pepper. Turn to coat and marinate for 15 minutes. Coat a heavy nonstick skillet with olive oil cooking spray. On a medium-high heat, cook chops 4 to 5 minutes each side depending on thickness and desired doneness. Serve with minted new potatoes, baby carrots and asparagus. Serves 4.

Okra Recipes

The most popular way locally to eat okra seems to be breaded and fried, which adds tons of fat and calories to an otherwise healthy food. Another way to prepare okra is roasting. It is quick and easy – and it’s not gooey!

Roasted Okra

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Preheat oven to 375.
Wash and dry about 12 3-inch pods per serving. Do not cut off ends. Place on cookie sheet prepared with olive oil spray. Spray okra with olive oil, too.
Bake about 15-20 minutes, or until starting to brown. The okra gets crispier the longer you cook it—be careful to not burn though!
Try roasting okra on the grill as well.

Okra and Corn with Tomatoes

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This recipe is a great way to use lots of fresh vegetables that are available fresh locally.

2 tbsp olive oil
1 large onion, diced
1/2 tsp each red pepper, thyme, and basil
1 green pepper, seeded and diced
3 large fresh ripe, tomatoes, chopped
2 cups fresh corn
2 cups small okra pods, left whole or ¼ inch thick rounds
1/2 cup water or chicken broth
3/4 tsp salt
1/4 tsp black pepper

Okra Nuggets

2 cups okra, cut into 1-inch rounds
1 tsp. salt
1/4 cup flour
1 egg
1/2 cup cornmeal
1/4 cup Parmesan cheese

Preheat oven to 400 degrees. Place the flour and salt in a bowl and stir to combine. Whisk the egg in a second bowl. Place the cornmeal and Parmesan cheese in a third bowl and stir to combine. Roll the okra in the flour and pat to remove excess flour. Dip the flour coated okra in egg and then roll in the cornmeal/parmesan mixture to coat. Place the okra on a cookie sheet sprayed with olive oil and when all the okra nuggets are on the tray, spray again to lightly coat. Bake for 15 minutes or until golden. Serves 4.

Quick Okra sauté

1 tsp. butter
2 tsp. olive oil
1/2 lb. fresh okra
1/4 tsp. salt
1/8 tsp. freshly ground pepper

Heat oil and butter over high heat in a large skillet. Add okra; sauté 3 to 4 minutes or until pods are bright green with slight browning. Sprinkle with salt and pepper. Serve hot.

Peach Recipes

Grilled Peaches

2 fresh, ripe peaches
2 tbsp. extra virgin olive oil
Salt and pepper, to taste
Fresh Parmesan cheese

Peel peaches and cut into halves. Remove the pits. Brush peaches with extra oil and sprinkle with salt and pepper. Place on a clean grill for about three minutes per side. Sprinkle shaved parmesan over the top just prior to serving. Serves 4.

Peach Freeze

1/2 cup milk
1 cup sliced peaches (they can be either fresh or canned; if using canned peaches, use peaches packed in their own juice instead of syrup)
1 tsp. sugar

Pour the milk into an ice cube tray and freeze until solid. Pop the “milk cubes” out of the tray and put them into the blender. Add the peaches and sugar to the blender. With the lid in place, blend on high speed until everything is mixed together and smooth. Pour your peach freeze into 4-ounce serving dishes and serve right away. Serves 3.

Peach and Berry Crisp

6 cups fresh or frozen sliced peaches, peeled and drained
2 cups fresh or frozen blueberries, raspberries, or blackberries
4 tbsp. sugar or sugar substitute
½ tsp. ground nutmeg
½ tsp. cinnamon (divided)
½ cup oatmeal
4 tbsp. flour
2 tbsp. packed brown sugar
2 tbsp. butter, softened to room temperature

Peach and Berry Kebab

1 peach
1/3 cup blueberries
1/3 cup raspberries
2/3 cup blackberries
1 cup nonfat yogurt
1/4 cup dried coconut, shredded

Wash the fruit. Cut the peach into small squares or chunks. Put the fruit on a large plate. Spread the yogurt and coconut on separate plates. Slide pieces of fruit onto a skewer and design your own kebab by putting as much or as little of whatever fruit you want! Do this until the stick is almost covered from end to end. Hold your kebab at the ends and roll it in the yogurt, so the fruit gets covered. Then roll it in the coconut. Repeat these steps with another skewer. Improvise the coconut garnish by trying granola, nuts or raisins. Serves 4.

Peanut Recipes

MUMMY BONES

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1 8-inch whole wheat or flour tortilla
1 tbsp. peanut butter
1 tbsp. strawberry jam or apple sauce
3 tbsp. raisins or cranberries
1 large banana

Spread peanut butter on one side of tortilla, then add strawberry jam or apple sauce. Sprinkle with raisins or cranberries. Wrap the tortilla around peeled banana and cut in half. It’s so good it’s scary!

Pecan Recipes

Apple Pecan Squash

2 medium acorn squash
1/2 cup butter
2 cups finely chopped apples
1 tsp. cinnamon
1/2 tsp. salt
2 tsp. lemon juice
1 cup chopped pecans, divided
Nutmeg, to taste

Pecan Stuffed Mushrooms from N.C. Pecan Growers Assn.

12 large mushrooms
2 tbsp. onion, chopped
2 tbsp. butter
1/2 cup chopped pecans
1/2 cup bread crumbs
1 tsp. lemon juice
1/2 tsp. salt

Wash mushrooms. Remove stems and chop stems. Saute onion in butter; add chopped stems, pecans, bread crumbs, lemon juice and salt. Mix well. Mound caps with stuffing. Broil for 4 minutes. Serves 4.

PeppeR Recipes

Bell Peppers Stuffed with Summer Vegetables

4 red bell peppers, halved lengthwise and seeds removed
3 tbsp. olive oil
1 medium onion, chopped
3 cloves garlic, chopped
1 1/2 cups fresh corn (about 3 ears)
1/2 tsp. salt
1/2 tsp. pepper
2 cups red and golden cherry tomatoes
2 tbsp. fresh oregano, chopped
1 tsp. lemon zest
1/2 cup goat cheese
1/4 cup cream cheese

Preheat oven to 400 degrees F. Toss the peppers in 2 tbsp. olive oil and place in a large baking dish and set aside. Heat remaining olive oil in a large skillet over medium heat, add the onion and garlic, and cook for 3 minutes. Add the corn, salt and pepper and cook for 3 more minutes. Stir in the tomatoes, oregano and lemon zest and divide the mixture evenly among the 4 pepper halves; set aside. Mix the goat cheese and cream cheese together and distribute in heaping spoonfuls among the peppers. Cover the dish with foil and bake for 25 minutes. Remove the foil and bake until the cheese begins to brown — 5 to 10 minutes. Serve immediately.

Veggie Bowls

1 green, yellow or red pepper, washed
1 bunch of celery, washed
1 carrot, washed and peeled
2 tbsp. favorite salad dressing

Cut the pepper in half and remove seeds. Set one half aside to use as your bowl. Cut the other half into narrow slices. Cut the carrot and celery into narrow sticks about four inches long. Put salad dressing in the bottom of your pepper bowl. Arrange celery sticks, carrot sticks and pepper slices in the pepper bowl. Serves 1.

Stuffed Peppers

3 bell peppers
15 oz. can black beans, drained and rinsed
1 cup corn
1 cup cooked rice
1/2 cup onions, finely chopped
1 1/2 tsp. cumin
1 oz. light cheddar cheese, grated
1 oz. jalapeno jack cheese, grated
2 cloves garlic, minced
1 tsp. cilantro
1/4 cup water
Nonstick cooking spray

Preheat oven to 350 degrees F. Spray 9″ x 13″ pan with nonstick cooking spray. Cut peppers in half lengthwise and remove seeds. In a large bowl, combine remaining ingredients except cheese. Fill each pepper half with bean mixture and place in pan. Pour 1/4 cup water into the pan. Cover with aluminum foil and bake for 30 minutes. Remove foil and sprinkle each half with cheese. Bake uncovered for 5 minutes or until cheese is melted. Serves 6.

Plum Recipes

Plum Compote

1 cup sugar
1 cup water
1 cup red wine
3 strips orange zest
1 cinnamon stick
4 whole cloves
2 cups plums, pitted and quartered
Frozen yogurt

In a large skillet, mix sugar with water and bring to a simmer over low heat, stirring until sugar dissolves. Add wine, orange zest, cinnamon stick and cloves; continue simmering for 15 minutes. Add plums and poach for 5 to 7 minutes, turning fruit over with a spoon or tongs after 3 minutes, until plums are just tender but still hold their shape. Using a slotted spoon, remove plums to a serving dish. Raise heat to medium-high and cook syrup until reduced by a third, 5 to 10 minutes longer. Strain to remove spices and pour syrup over plums. Serve compote warm with frozen yogurt.

PLUM LAMB ROAST

3 lb. lamb roast
1 cup plum jelly
1 tbsp. ketchup
1 tbsp. lemon juice
1 tbsp. red wine vinegar
1 tsp. ginger
1/2 tsp. chili powder

Place roast in crock pot. Mix together remaining ingredients and pour mixture over meat. Cook on low for about 8 hours (4 hours on high). Serves 6.

Podded Peas Recipes

Sugar snap peas with new potatoes

1 lb. sugar snap pea
1 tsp. salt
1 lb. new potatoes
2 tbsp. butter
1 tbsp. chives, chopped
2 tbsp. fresh mint, chopped
Freshly ground black pepper to taste

Remove strings from peas. Put peas in boiling water with 1 teaspoon salt for 3 minutes. Drain and plunge into ice water until cold. Drain again. Wash potatoes well and do not peel. If potatoes are larger than a golf ball, quarter or halve as necessary. Place potatoes in a steamer basket in a large pot and steam 15 to 20 minutes or until just tender. In a large skillet or wok, melt butter over low heat until it begins to brown and smells nutty. Add peas and potatoes. Raise heat to medium, and toss well. Add chives, mint, and salt and pepper to taste. Toss again until well coated.

Italian Vegetable Salad

2 cups rotini pasta, cooked & cooled (1 cup dry)
1 medium green pepper
1 large tomato
1/2 cup sugar snap peas
15 oz. can small black olives, drained
6 oz. jar artichoke hearts, drained
2 tbsp. pine nuts
1 tbsp. capers
1/4 cup zesty Italian dressing

Chop pepper, tomato and snap peas. Combine all ingredients and stir. Refrigerate or keep cool. Serves 4.

Pumpkin Recipes

Pumpkin Bread

1-¾ cup pumpkin puree
4 eggs
1 cup vegetable oil
2/3 cup water
3 cups white sugar
3 1/2 cups all-purpose flour
2 tsp. baking soda
1 ½ tsp. salt
1 tsp. ground cinnamon
1 tsp. ground nutmeg
1/2 tsp. ground cloves
1/4 tsp. ground ginger

Preheat oven to 350 degrees F. Grease and flour three 7×3-inch loaf pans. In a large bowl, mix together pumpkin puree, eggs, oil, water and sugar until well blended. In a separate bowl, whisk together the flour, baking soda, salt, cinnamon, nutmeg, cloves and ginger. Stir the dry ingredients into the pumpkin mixture until just blended. Pour into the prepared pans. Bake for about 50 minutes in the preheated oven. Loaves are done when toothpick inserted in center comes out clean.

Pumpkin Soup

1 large onion, chopped
1 medium sweet red pepper, chopped
2 tbsp. butter
2 cups fresh or frozen corn, thawed
1 jalapeno pepper, seeded and chopped
2 garlic cloves, minced
2 tsp. chili powder
2 cans (14-1/2 ounces each) vegetable broth
1-¾ cup pumpkin puree
1/2 tsp. salt
Dash cayenne pepper
2 tbsp. lime juice

In a large saucepan, sauté onion and red pepper in butter until almost tender. Add the corn, jalapeno, garlic and chili powder; sauté 2 minutes longer. Stir in the broth, pumpkin, salt and cayenne until blended. Bring to a boil. Reduce heat; cover and simmer for 10 minutes. Stir in lime juice. Serves 7.

Roasted Pumpkin Seed

1/2 tsp. salt, or to taste
1 cup pumpkin seeds
2 tsp. vegetable oil

Pick through seeds removing as much of the stringy fibers as possible. Wash and drain seeds; pat dry with a paper towel. Place the seeds in a bowl and toss with oil and salt. Spread evenly on a large cookie sheet. Place pan in a 250-degree F oven and roast the seeds for about 30 minutes. Stir every 10 minutes until crisp and golden brown. Cool the seeds, then eat or pack in an airtight container and refrigerate until ready to eat. Yields 1 cup.

Sauces, Marinades, Dressings & DIps

Stir-Fry Sauce from Cook Smart, Eat Smart

This sauce is similar to bottled teriyaki sauces but is healthier and less expensive. You may also add chopped garlic, chopped or ground ginger and red pepper flakes to the stir fry sauce to add a more teriyaki-type flavor.

2 tbsp. cornstarch
Dash black pepper
1 1⁄2 cups cool water
2 tbsp. low sodium soy sauce

Combine cornstarch and cool water. Mix well with a whisk or fork. Stir in remaining ingredients. The cornstarch will settle to the bottom, so stir again before adding sauce to stir fry. Serves 24.

Olive Oil–Lemon Marinade from Cook Smart, Eat Smart

1⁄3 cup olive oil
3 tbsp. lemon juice
1 tsp. thyme
Freshly ground pepper to taste

Combine all ingredients in a small container. When brushing on vegetables, swirl the mixture around with the brush often to keep the oil and lemon combined.

Cucumber Yogurt Salad Dressing

Great dip for steamed or raw vegetables, as a topping for baked potato or as a side with salmon. It will keep for about two weeks.

2/3 cup seeded and coarsely chopped cucumber
2/3 cup plain, nonfat yogurt
2 tbsp. minced red onion
1 tbsp. oil
2 tsp. rice or white vinegar
¼ tsp. salt
2 tsp. chopped fresh dill (or ½ tsp. dried dill)

Combine all ingredients in a blender or food processor and puree until creamy and smooth. Chill 2 hours.

Southern Peas Recipes

HOPPIN’ JOHN

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1 cup dried black-eyed peas
5 cups water
1 dried hot pepper (optional)
1 smoked ham hock
1 medium onion, chopped (about 3/4 cup)
1 cup long-grain white rice

Spinach Recipes

ROASTED BUTTERNUT SQUASH AND SPINACH SALAD

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1 lb. butternut squash, peeled and seeded
1 tbsp. olive oil
1 to 2 tbsp. maple syrup
Salt and pepper to taste
1/4 cup dried cranberries
4 oz. spinach (or spinach and arugula mix)
1/2 cup toasted walnut halves
1/2 cup freshly grated Parmesan cheese

Vinaigrette

1/2 cup apple cider or apple juice
2 tbsp. cider vinegar
2 tbsp. minced shallots
3 tsp. Dijon mustard
1/3 cup olive oil

Preheat oven to 425 degrees F. Peel and cut squash into 1-inch chunks or cubes. Place on a sheet pan and toss with 1 tbsp. olive oil, maple syrup, salt and pepper. Roast for 30 minutes, stirring once. Add cranberries to the pan for the last 5 minutes of roasting.

Combine the apple cider, vinegar and shallots in a saucepan and boil over medium-high heat for about 8 minutes, until the cider has reduced. Remove from stove and add the mustard and 1/3 cup olive oil. Season with salt and pepper to taste.

Place the spinach in a large bowl and add the roasted squash. Top with walnuts and grated Parmesan cheese. Spoon vinaigrette over the salad to lightly moisten and toss well. Serves 4.

Spinach Quiche Cups To Go

Prepare them for now for later. Quiche cups can be frozen and reheated in the microwave. Experiment with different combinations of vegetables and reduced-fat cheeses.

1 package (10 ounces) frozen, chopped spinach
3 large farm fresh eggs
3⁄4 cup shredded cheese
1⁄4 cup diced green bell peppers
1⁄4 cup diced onions
3 drops hot pepper sauce (optional)

Microwave the spinach for 2 1/2 minutes on high. Drain excess liquid. Line a 12-cup muffin pan with foil baking cups. Spray the cups with cooking spray. Combine the eggs, cheese, peppers, onions, hot sauce and spinach in a bowl. Mix well. Divide evenly among the muffin cups. Bake at 350 degrees F for 20 minutes, until a knife inserted in the center comes out clean. Serves 6.

Spinach Cheese Quesadilla from Cook Smart, Eat Smart

4, 8-inch whole-wheat tortillas
1⁄2 cup crumbled Feta cheese (or other cheese)
2 cups baby spinach
1 green onion, minced
1 tsp. lemon juice
pinch of salt
black pepper to taste

Place cheese, spinach and green onions on two of the tortillas. Spinkle with lemon juice, salt and pepper. Top with remaining tortillas and press firmly. Heat non-stick pan over medium high heat. Coat with non-stick cooking spray. Cook each tortilla 2 to 3 minutes on each side. Cut into wedges to serve. Serves 4.

SAUTÉED TURNIPS WITH SPINACH AND RAISINS

2 tbsp. olive oil
1 clove garlic, minced
3 medium turnips, peeled and cut into matchsticks
½ cup raisins
3 tbsp. fresh lemon juice
10 oz, fresh spinach, coarsely chopped
Freshly ground nutmeg
Salt and pepper

In a sauté pan, heat the oil with the garlic. Add the turnips and raisins and cook for about one minute. Add the lemon juice; cover and cook for three more minutes. Stir in the spinach and cook until just wilted. Sprinkle with nutmeg and salt and pepper to taste. Serves 6.

Spinach Orange Salad

4 cups fresh spinach, washed and torn into bite-size pieces
1 orange, peeled & cut into sections OR ¾ cup Mandarin orange slices, drained
½ cup almonds
½ cup croutons
Purchased honey lime vinaigrette dressing

Toss together spinach, oranges, almonds and croutons. Serve salad dressing on the side. Serves 4.

Spring Onion Recipes

Asparagus, Spring Onion and Mushroom Pasta

1 lb. asparagus
3/4 lb. Shiitake mushrooms
2 tbsp. olive oil
1/4 lb. spring onions
1/4 cup white wine
1/2 cup vegetable broth
4 tbsp. butter
Salt and pepper, to taste
8 oz. dry pasta
1 tbsp. chopped parsley

Sprite Melon Recipes

Sprite Melon Mousse

1-½ cups sprite melon
dash of salt
2 cups whipped topping
mint leaves, whole

Mash sprite melon adding a dash of salt. Stir in whipped topping and spoon the mixture into a container and freeze. To serve, spoon into a dessert dish and garnish with mint leaves.

Summer Squash Recipes

Roasted Butternut Squash and Fresh Fruit

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Butternut squash goes great with fresh fruits and spices like cinnamon, nutmeg and ginger. Try this recipe:

1 butternut squash, peeled & cubed
1 cup apple, cubed
1 pear, peeled & cubed
1/2 cup figs, chopped (may substitute with 1/4 cup cranberries or raisins)
Ginger to taste

Coat a baking dish with cooking spray. Mix all of the ingredients in a bowl then place into baking dish. Spray the top with butter-flavored spray. Bake covered at 350 degrees Fahrenheit for 30-40 minutes until tender. To prepare in the microwave, cover and cook on high for 12 minutes.

Roasted Butternut squash and Spinach Salad

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1 lb. butternut squash, peeled and seeded
1 tbsp. olive oil
1 to 2 tbsp. maple syrup
Salt and pepper to taste
1/4 cup dried cranberries
4 oz. spinach (or spinach and arugula mix)
1/2 cup toasted walnut halves
1/2 cup freshly grated Parmesan cheese

Vinaigrette

1/2 cup apple cider or apple juice
2 tbsp. cider vinegar
2 tbsp. minced shallots
3 tsp. Dijon mustard
1/3 cup olive oil

Place the spinach in a large bowl and add the roasted squash. Top with walnuts and grated Parmesan cheese. Spoon vinaigrette over the salad to lightly moisten and toss well. Serves 4.

Stuffed Round Summer Squash

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Cut the top off 4 small round squash and gently scoop out center flesh, keeping about 1/2- inch thick cups. Reserve this flesh to use later.

Mix in bowl:

1/2 cup chopped tomato (or salsa, or peppers, or onion, or combination)
1/2 cup chopped shiitake mushrooms (or other mushrooms, or beans)
1/2 cup partially cooked grain (like quinoa, brown rice, whole wheat pasta or bread crumbs)
1/4 cup Italian herb goat cheese (or parmesan or ricotta cheese)
1/4 cup chopped fresh basil (or other herbs of choice)

Stuff mixture into squash cups. Cover and bake at 350 degrees F for about 45 minutes, or wrap the squash in foil and cook on grill. Don’t be afraid to add other ingredients of your choice, like browned ground meat or sausage. You can easily do the same thing with straight necked or cylindrical summer squash. If you have leftover stuffing, you might mix with chopped flesh that you removed from the squash originally, and put into a sprayed casserole dish to bake and serve the next night.

Summer Garden Vegetable Medley

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Wash and thinly slice about 4 cups of any variety of green or yellow squash. Wash and chop 1 bell pepper, 6 green onions and 2 tomatoes (You also may add mushrooms, eggplant, cabbage or other vegetables you have on hand too.)

Heat 1 tablespoon olive oil in skillet. Add peppers and onions. Cook 2 minutes. Add other vegetable and continue cooking for 5 minutes.

Sprinkle with 1 teaspoon cumin seeds, salt and freshly ground black pepper. Delicious served hot or cold.

Strawberry Recipes

Fruit Blast Smoothie

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1/2 cup nonfat milk
1/2 cup nonfat vanilla or plain yogurt
1 cup frozen unsweetened fruit, such as blueberries, strawberries or peaches
1 tsp. honey

Put all the ingredients into a blender. Process until smooth. Serves 2.

Strawberry Bars

1 cup flour
1 cup rolled oats
1/2 cup butter or margarine, softened
1/3 cup light brown sugar
1/4 tsp. baking powder
1/8 tsp. salt
3/4 cup strawberry jam

Preheat oven to 350 degrees F. In a large bowl, mix everything together except the strawberry jam. Measure out 2 cups of this mixture in a square (8-inch x 8-inch) pan coated with shortening or nonstick spray. Set aside the remaining mixture. Press the mixture in the pan using your hands or a spoon. Make sure you cover the entire bottom of the pan. Using a large spoon, spread the strawberry jam evenly over the top of the mixture in the pan. Take the mixture that was left in the bowl, and spread it over the strawberry jam. Press it down lightly. Bake for 25 minutes. Remove the pan from the oven, and allow it to cool for at least 15 minutes. Cut the bars into 12 squares. Serves 12.

N.C. Strawberry Project

View chef-created strawberry recipes from the N.C. Strawberry Project.

Sweet Potato Recipes

Roasted Sweet Potato Wedges from Cook Smart, Eat Smart

2 (8-ounce) sweet potatoes, peeled
1 tbsp. olive oil
1⁄2 tsp. curry powder
1⁄4 tsp. ground cumin
1⁄8 tsp. ground cloves
1⁄2 tsp. salt
1⁄4 tsp. pepper

Preheat oven to 425 degrees F. Cut sweet potatoes in half lengthwise; cut each half into six wedges. Combine all ingredients in a bowl. Toss gently to coat. Place wedges on a baking sheet so they do not overlap. Bake at 425 degrees F until very tender. Serves 4.

Baked Sweet Potato Slices

In addition to sweet potatoes, try this preparation for white potatoes, turnips, squash, zucchini and other vegetables.

2 medium-sized sweet potatoes

Peel sweet potatoes. Slice like potato chips. Place a single layer on a pan coated with a nonstick cooking spray. Spray tops of slices with nonstick spray. Bake at 400 degrees F for about 20 minutes. Serves 4.

Garlic Mashed Sweet Potatoes

6 sweet potatoes
2-4 sprigs fresh rosemary and thyme
5 whole cloves garlic
1 tsp. salt
1 tsp. pepper
6 cups chicken broth
4 tbsp. butter
1/2 cup sour cream
1/2 cup milk

Peel and quarter sweet potatoes. Place in a large saucepan with a couple of sprigs of rosemary and fresh thyme. Add garlic, salt, pepper and chicken broth. Bring to a boil, then reduce heat and simmer 15 to 18 minutes. Drain excess liquid from potatoes and mash lightly with a fork. Add butter, sour cream and milk. Cream with a hand mixer on low speed leaving sweet potatoes slightly chunky.

Tomato Recipes

Lush Tomato Salad

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4 lbs. tomatoes
1 small onion
1/2 cup capers
3 cups basil leaves, cut into pieces
1/2 cup parsley, minced
1/4 cup vegetable oil
1/4 cup balsamic vinegar
Salt and pepper, to taste

Wash hands and produce thoroughly. Coarsely chop tomatoes and thinly slice the onion. Combine tomatoes, onion and capers in a large salad bowl. Sprinkle herbs over the tomato mixture. Drizzle the dish with vegetable oil and balsamic vinegar. Add salt and pepper. Toss gently to combine everything, then serve at room temperature. Serves 8.

Slow Roasted TOMATOes

8 large tomatoes
4 tbsp. salt
3 tbsp. black pepper
3 tbsp. dried thyme
1/4 cup sugar
2 tbsp. olive oil

Heat oven to 250 degrees. Slice tomatoes thickly, 3 to 4 slices per tomato, then place on baking sheet. In a bowl, mix salt, pepper, thyme and sugar. Brush the tomato slices with olive oil, then sprinkle on the sugar and spice mixture. Roast slowly for about 3 hours. These are great as a side dish, over pasta or as a base for a homemade pizza sauce! Serves 8.

OKRA AND CORN WITH TOMATOES

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This recipe is a great way to use lots of fresh vegetables that are available fresh locally.

2 tbsp olive oil
1 large onion, diced
1/2 tsp each red pepper, thyme, and basil
1 green pepper, seeded and diced
3 large fresh ripe, tomatoes, chopped
2 cups fresh corn
2 cups small okra pods, left whole or ¼ inch thick rounds
1/2 cup water or chicken broth
3/4 tsp salt
1/4 tsp black pepper

STUFFED EGGPLANT WITH TOMATOES

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1 medium eggplant
1 tablespoon olive oil
2 tablespoons minced onion
1 can (14.5 ounces) tomatoes (or 2 cups fresh chopped tomatoes)
1 teaspoon salt
1 cup soft bread crumbs

Marinated Tomato Salad

3 tbsp. olive oil
3 tbsp. white wine vinegar
1 tbsp. finely chopped onions or fresh chives
2 tsp. honey mustard
¼ tsp. pepper
1 medium cucumber, cut into small strips
1 medium zucchini (or any squash), cut into small strips
3 large tomatoes, sliced
¼ cup goat cheese (or other cheese of choice)

Combine oil, vinegar, onions, mustard, and pepper in a jar. Cover and shake well. Chill. Arrange tomato slices on platter. Scatter cucumber and zucchini strips over and around tomatoes. Shake dressing and drizzle over vegetables. Cover and chill for 30 minutes or longer. Sprinkle with cheese and serve.

GREENS AND TOMATOES

2 lbs. collard greens
2 tbsp. Italian herb seasoning
2 cups chopped, canned tomatoes

Turnip Recipes

SAUTÉED TURNIPS WITH SPINACH AND RAISINS

2 tbsp. olive oil
1 clove garlic, minced
3 medium turnips, peeled and cut into matchsticks
½ cup raisins
3 tbsp. fresh lemon juice
10 oz, fresh spinach, coarsely chopped
Freshly ground nutmeg
Salt and pepper

Watermelon Recipes

Grilled Watermelon

Watermelon
Lime juice
Honey
Chili Sauce

Slice watermelon into 1-1/2 inch wedges. Brush melon with a combination of lime, honey and your favorite chili sauce. Grill on high heat for 5 minutes on each side or until grill marks are visible.

Sweet Watermelon Dip Sticks

Watermelon
8 oz. sour cream
4 tbsp. honey
1 tsp. vanilla

Cut watermelon into large dipping sticks. Blend sour cream, honey and vanilla in a small bowl for a delicious watermelon dip!

Tangy Watermelon Slush

4 cups watermelon, pureed and strained
4 cups ice cubes
2/3 cup frozen lemonade or limade concentrate
1 cup cold water

Puree watermelon in a blender. On medium speed, blend together watermelon, ice, lemonade/limeade concentrate and water until ice breaks down. Pour into glasses and enjoy! Serves 6.

Winter Squash Recipes

Spaghetti Squash with Tomatoes and Herbs

1 medium spaghetti squash
2 cloves garlic, minced
2 tsp. olive oil
1 can diced tomatoes, drained
1 tbsp. chopped fresh basil
1/8 tsp. dried oregano
2-3 tbsp. grated Parmesan cheese (or Romano cheese)

Cook squash. To bake, pierce a few holes in the squash with a large knife, skewer or ice pick to allow steam to escape. Place in a baking dish and bake at 350 degrees F for an hour or until the skin gives easily under pressure and the inside is tender. Let cool for 10 to 15 minutes, then halve lengthwise or crosswise. Scoop out seeds and fibers and discard. Use a fork to scrape out the squash flesh. It will naturally separate into noodle-like strands.

Sauté the minced garlic in the olive oil until it’s softened and fragrant. Add the tomatoes, basil, and oregano to the garlic and simmer for 10 to 15 minutes. Spoon the garlic-tomato mixture on top of squash strands. Top with grated Parmesan or Romano cheese. Serves 4 to 6.

Zucchini Recipes

Chocolate Zucchini Cake

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2 cups all-purpose flour
1 cup sugar
1/2 cup cocoa
1/2 tsp. baking soda
1 cup fat-free milk
1/2 cup unsweetened applesauce
2 farm fresh eggs
2 tsp. vanilla
2 cups grated zucchini

Preheat oven to 350 degrees F. Spray a 9 x 13 inch pan with nonstick spray. Combine flour, sugar, cocoa, baking soda and salt in a large bowl. Combine the milk, applesauce, eggs and vanilla in another bowl. Add the milk mixture to the flour mixture. Add the zucchini and stir until just blended. Pour the batter into the pan. Bake until a toothpick inserted in the center comes out clean, about 30 minutes. Cool the cake in the pan on a rack for 10 minutes. Serves 24.

Veggie Tortilla Lasagna

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2 tsp. vegetable oil
1 large zucchini, cut in half and sliced lengthwise
3/4 cup fresh or frozen cut corn, thawed
1 cup roasted red peppers*, or 7 oz. jar roasted red peppers, sliced
1/3 cup ricotta cheese
1 1/4 cups grated Monterrey jack cheese
1 cup salsa, drained of juice in a colander
6 6-inch corn tortillas

*Place a red pepper under broiler or on grill. Cook until skin is blackened. Place in ziplock bag for a few minutes. Peel skin off pepper and use in recipe.

Preheat oven to 425 degrees F. Add vegetable oil to large pan and heat. Add zucchini, corn and peppers. Cook about 8 minutes until zucchini is barely tender. In bowl, mix cheeses. Trim sides of tortillas to fit a loaf pan. Layer the tortillas, veggies, cheese mixture and salsa. Cover with aluminum foil and bake for 10 to 15 minutes. Serves 6.

SUMMER GARDEN VEGETABLE MEDLEY

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Heat 1 tablespoon olive oil in skillet. Add peppers and onions. Cook 2 minutes. Add other vegetable and continue cooking for 5 minutes.

Sprinkle with 1 teaspoon cumin seeds, salt and freshly ground black pepper. Delicious served hot or cold.

Other Healthy Recipes

Frozen Fruit Pops

Assorted fruit (grapes, apples, pears, peaches, strawberries, melon, etc.)
2 tbsp. honey
¼ cup fresh orange juice

Slice the fruit into small wedges and skewer them onto a Popsicle stick, like a shish kebab. To prevent discoloration, generously brush on a mixture of honey and orange juice. Freeze in an airtight container. Serves 4.

Mummy Bones

1 8-inch whole wheat or flour tortilla
1 tbsp. peanut butter
1 tbsp. strawberry jam or apple sauce
3 tbsp. raisins or cranberries
1 large banana

Beef Stir Fry from Cook Smart, Eat Smart

You may substitute pork, chicken or tofu as the protein source in this recipe.

1 lb. lean beef, cut into thin strips
1 small onion, chopped
1 green pepper, cut into strips
2 cups fresh-cut vegetables (such as carrots, broccoli, cauliflower)
6 cups cooked rice, hot
1 tbsp. vegetable oil
1/4 cup stir-fry sauce (see recipe)
4 cups cooked rice

Place stir-fry pan, wok or skillet over medium-high heat. Add 1 tbsp. vegetable oil. When oil and pan are hot, add the meat; cook until meat is thoroughly browned. Remove meat from pan. Add fresh vegetables and continue to stir until vegetables are tender. Add the cooked beef back to the pan. Pour stir-fry sauce into skillet with stir fry. Cook until sauce bubbles. Spoon stir-fry mixture over cooked rice. Serves 6.

Beefy Vegetable Soup from Cook Smart, Eat Smart

Making a roux by browning butter, adding flour and cooking until brown and “nutty” tasting, and then adding water thickens the soup and adds a complex background flavor to the finished soup. Ground chicken or turkey could be used instead of ground beef. For a vegetarian version, omit meat and add a can of any kind of beans. There are several varieties of frozen vegetable soup or gumbo mixes that contain corn, potatoes, peppers, carrots, onions, okra and other vegetables. Any of these mixes, including just peas and carrots, will work. Look for frozen vegetable mixes without added sauces or butter. Add flavor to vegetable soups by substituting a vegetable juice, like V-8, for a third to one half of the water in the recipe. The beef broth may have enough salt so that added salt is not needed. Taste at the end of cooking and adjust salt if needed. This recipe could also be assembled and cooked in a slow cooker on low for 8 to 10 hours or on high for 4 to 5 hours.

2 lbs. extra-lean ground beef
2 tbsp. margarine
1⁄2 cup all-purpose flour
3 cups water
2 (14-ounce) cans low-sodium beef broth
1 cup onion, chopped
1 cup carrot, chopped
1 cup celery, chopped
1 (10-ounce) package frozen, mixed vegetables
1 (28-ounce) can chopped or diced tomatoes with juice
1 (15-ounce) can tomato sauce
2 tsp. pepper
Salt to taste

Brown ground beef in a large pot, stirring to crumble as it cooks. Drain the fat off the cooked beef. Set beef aside. Melt margarine in the same pot; add flour and cook over medium heat for 3 to 5 minutes and stir until a smooth paste forms. Gradually add water, stirring constantly; cook over medium heat until bubbly, stirring occasionally. Add cooked ground beef and remaining ingredients. Bring to a boil; reduce heat and simmer, uncovered for 1 hour. Serves 12.

Build a Basic Packet Meal from Cook Smart, Eat Smart

Parchment paper works best for all types of food, especially acidic foods, but aluminum foil will work if parchment is unavailable. All of the protein choices need to be boneless in order to cook quickly. Removing the skin from the meat is a good idea to reduce the fat and calories of the dish. Everyone in the household can have a different selection. Clean up is easy because you can throw the parchment or foil away. Packet meals work well on the outdoor grill as well.

Protein

Ground beef patty
Fish fillet
Boneless, skinless chicken
Boneless pork chop
Tofu slices

Vegetables

Whole kernel corn
Black beans
Zucchini
Squash
Carrots
Bell peppers
Onion
Cherry or diced tomatoes
Potatoes
Olives
Mushrooms
Sweet potatoes

Spices

Salt
Pepper
Paprika
Dry mustard
Chili powder
Oregano
Thyme
Basil
Italian seasoning
Tarragon
Lemon slices

Toppings/Sauces

Salsa
Lemon juice
Dry white wine
Worcestershire sauce
Barbeque sauce
Italian dressing
Teriyaki sauce
Cheddar cheese
Monterey Jack cheese
Mexican style cheese

Choose your protein, vegetable, spices and toppings/sauces. Wash and cut selected vegetables into small, evenly-sized pieces. Cut a 12-inch x 12-inch square of parchment paper or aluminum foil for each packet. Assemble your packet with hardy vegetables such as potatoes or carrots on the bottom. Brush both sides of protein source with olive oil and place on top of hardy vegetables. Add the tender vegetables such as tomatoes, mushrooms and olives. Drizzle with toppings/sauces and sprinkle with desired spices. Top packet with cheese, if desired. Fold over the sides of packet to meet in the middle and fold down. Fold ends of packet over to seal well. Do not slit the packet. Place packet on a baking pan and bake at 450 degrees F for 20 to 30 minutes. Allow packet to rest for 5 minutes and then transfer to individual plates. Unfold the packets with caution, as steam will be released. Serves 1.

Cold Vegetable Soup from Cook Smart, Eat Smart

Rubbing the bowl with a garlic clove imparts a mild garlic flavor into the soup that would be too overwhelming if you placed a chopped clove of raw garlic into the recipe.
Cold soup is a good first course or appetizer. This soup can also be served as a refreshing main dish in the summer months.

1 clove garlic
1 onion, chopped
1 cup corn kernels, frozen or canned
1⁄2 cup pre-prepared roasted red peppers, chopped
1 cup shredded lettuce
1 large cucumber, peeled, seeded and chopped
1 tomato, chopped
1 (46-ounce) can tomato juice
1 (5 3⁄4-ounce) jar of green olives, chopped (optional)
1 tbsp. apple cider vinegar
1 tbsp. oil
1⁄4 tsp. pepper
1⁄2 tsp. salt

Peel garlic clove and rub the inside of the bowl with the clove. Discard clove. Add all ingredients and chill 2 to 3 hours. Serves 4.

Omelet from Cook Smart, Eat Smart

This is a basic technique allowing individuals to experiment with many different variations.

2 eggs, beaten
2 tbsp. water
Pinch of salt

Mix Ins: Choose 1⁄4 to 1⁄2 cup of one or two

Spinach
Mushrooms
Tomatoes
Sun-dried tomatoes
Salsa
Zucchini
Squash
Asparagus
Peppers
Onions
Ham
Turkey
Chicken
Tofu
Salmon

Spices: Choose a dash of one or more

Basil
Dill
Rosemary
Cumin
Garlic cloves
Grill seasoning
Tarragon
Italian seasoning
Sage
Parsley

Cheeses: Use 2 to 3 tbsp.

Cheddar cheese
Parmesan cheese
Swiss cheese
Pesto

Preheat the pan over moderately high heat until a drop of water “dances.” Whisk two eggs and a pinch of salt together using a fork. Whisk just enough to incorporate the yolks and whites. Pour the eggs into the pan and allow them to set a minute; then begin gently pulling the set egg away from the sides of the pan toward the center, so the uncooked part can flow underneath. (Tilt the pan a bit to allow uncooked eggs to flow.) When the eggs are set but still moist on top, lay 1⁄4 to 1⁄2 cup of your chosen fillings on one side of the omelet. With a spatula, flip one-half of the omelet over the fillings. Serves 1.

Another variation on the omelet is a frittata. The difference is the fillings are added to the eggs and it is cooked flat, not folded. A lid is added toward the end of cooking to cook the top of the egg mixture.

Tofu and Vegetable Stir Fry from Cook Smart, Eat Smart

4 medium carrots
2 zucchini (6-inch long)
4 green onions
2 stalks celery
1 tbsp. vegetable oil
1 clove of garlic
1 cup of mushrooms, sliced
1 (14-ounce) package tofu, drained and cubed (1⁄2-inch cubes)
1⁄4 cup stir-fry sauce (see recipe)
4 cups cooked brown rice

Thoroughly rinse zucchini, celery, carrots and onions, dry. Gently rinse mushrooms and dry. Mince garlic. Cut vegetables into 1⁄4-inch to 1⁄2-inch pieces. In wok or skillet, heat 2 tbsp. of oil until hot. Stir-fry garlic in oil for 1 minute. Add tofu and fry until browned. Remove tofu from pan. Remove pan from heat; add zucchini, onions, mushrooms, celery and carrots. Lower heat to medium-high and stir-fry vegetables until tender. Add tofu into vegetables. Add 1⁄4 cup of stir-fry sauce and thoroughly coat vegetables. Remove from heat and serve over cooked brown rice. Serves 4.

Vegetable Soup from Give Your Heart a Healthy Beat

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1 tbsp. vegetable oil
1/2 cup chopped onion
2 cloves garlic, minced
1 16-oz. can tomatoes in juice, chopped
1 cup low-sodium chicken broth
1 cup sliced carrots
1 cup sliced celery
1/4 cup fresh parsley, chopped
1 tsp. basil, crushed
1/4 tsp. salt
1/8 tsp. pepper
1/2 cup water
1 cup frozen lima beans

In a medium stockpot over medium-high heat, add onion and garlic to hot oil, cooking about three minutes, stirring frequently. Add tomatoes with juice, chicken broth, carrots, celery, parsley, basil, salt and pepper. Bring to a boil. Reduce heat; cover. Simmer 20 minutes. Add water and lima beans; return to boiling. Reduce heat and simmer 20 minutes. Serves 6.

Find more healthy fruits and veggies recipes at these sites:

Centers for Disease Control
Color Me Healthy
Eat Smart, Move More
Fruits and Veggies More Matters

Cook Smart, Eat Smart is a publication of N.C. Cooperative Extension. For more information, contact your local Family and Consumer Sciences Agent with Cooperative Extension.