FA S T FRESH COOK BOOK VOLUME 1 i
This collection of healthy and delicious recipes is provided to you by Prosperity Gardens. These recipes are inspired by the fruits & vegetables that we grow in our garden. ENJOY!
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Cooking Tools
Conversion Table
Knife Cup
= Fluid OZ = TBSP
=
TSP
=
Milliliter
Cutting Board Table Spoons
1 C
8 oz
16 Tbsp
48 Tsp
237 ml
C
6 oz
12 Tbsp
36 Tsp
177 ml
C
5 oz
11 Tbsp
32 Tsp
158 ml
Whisk Turner Cooking Beaker Cooking Mitt
C
4 oz
8 Tbsp
24 Tsp
118 ml
Strainer C
3 oz
5 Tbsp
16 Tsp
79 ml
Mixing Bowl
C
2 oz
4 Tbsp
12 Tsp
59 ml
Frying pan Cooking pot
C
1 oz
2 Tbsp
6 Tsp
30 ml
Blender C
.5 oz
1 Tbsp
3 Tsp
15 ml
Stove Oven
Chapter 1
Recipes Salads & Wraps
Sandwiches
Entrees
Side Dishes
Desserts
Quick Taco Salad
Cucumber Tea Sandwich
Veggie Quesadilla
Green Beans & Almonds
Berry Yogurt Parfait
Fresh Veggie Wrap
Healthy Grilled Cheese
Tomato Basil Flatbread
Fried Broccoli
Berry Slushie
Quick Taco Salad PREP TIME 15 min
COOK TIME 0 min
TOTAL TIME 15 min
TOOLS NEEDED
Directions
What you’ll need 1 large tomato
1
Wash tomato and romaine lettuce. Chop up the tomato and lettuce into bit sized pieces.
2
Mix together chopped tomato, lettuce, and coarsely crumbled tortilla chips in a bowl. Serve on a either a bowl or plate.
3
Add the ½ cup of prepared salsa and sprinkle mozzarella cheese over the top.
½ cup prepared salsa 2 cups romaine lettuce 1 cup mozzarella cheese 2 cups coarsely crumbled tortilla chips
To make it a vegetable taco, simply get a taco shell and fill with these ingredients.
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Fresh Veggie Wrap PREP TIME 15 min
COOK TIME 0 min
TOTAL TIME 15 min
TOOLS NEEDED
What you’ll need 3 cups elbow macaroni (cooked)
What you’ll need
3/4 cup diced tomato
1 large tomato
2/3 cup chopped celery
2 cups romaine lettuce
1/2 cup chopped red onion
1 cup spinach
3/4 cup light mayo 1 tsp mustard
1 cup mozzarella cheese 3 flour tortillas
Directions
1
Wash tomato, romaine lettuce, and spinach. Chop the tomato, lettuce, and spinach.
2
Mix the chopped tomato, lettuce and spinach in a mixer bowl.
3
Spread 2 table spoons spreadable mozzarella cheese over each tortilla. Top with tomato, lettuce and spinach. Roll up tightly.
2 tsp sugar 2 tbsp cider vinegar 4 tbsp sour cream
Feel free to add
anytaste of your other Salt and pepper to
favorite vegetables to make a delicious wrap.
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Cucumber Tea Sandwich PREP TIME 10 min
COOK TIME 0 min
TOTAL TIME 10 min
TOOLS NEEDED
Directions
What you’ll need 1 cucumber, thinly sliced
1
Spread each slice of bread with a thick layer of cream cheese.
lowfat cream cheese, room temperature
2
Place cucumbers on one slice of bread and place the other slice of bread on top.
2 slices of bread, whole wheat
Cucumbers are high in Vitamin C, Vitamin K, Potassium, Vitamin A, fiber, pantothenic acid, magnesium,
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Healthy Grilled Cheese PREP TIME 10 min
COOK TIME 3 min
TOTAL TIME 13 min
TOOLS NEEDED
Directions
What you’ll need 1 tomato, thinly sliced
1
Place tomatoes and mozzarella cheese on a slice of Italian bread.
mozzarella cheese, cut into slices
2
Spread Pesto over the other slice of bread.
3
Grill sandwich on stove top for 3 minutes on each side or until the cheese begins to melt.
1 tablespoon pesto sauce 2 slices italian bread
A much healthier substitute than the traditional grilled cheese sandwich.
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Veggie Quesadilla PREP TIME 15 min
COOK TIME 10 min
TOTAL TIME 25 min
TOOLS NEEDED
What you’ll need
What you’ll need
tortillas
4 tortillas
green pepper
1 cup green pepper
corn
1 cup corn
black beans
1 cup black beans
cheddar cheese
¾ cup cheddar cheese
salsa (optional)
olive oil salsa (optional)
Feel free to include additional vegetables to make your own unique quesadilla!
Directions
1
Chop green pepper in small pieces. In a bowl, combine green pepper, corn, black beans. (If using canned corn and/or black beans be sure to drain the liquid before adding to bowl).
2
Mix well and spoon onto tortilla evenly and cover with another fresh tortilla.
3
Grease a medium sized pan with some oil. Place quesadilla in pan and cook using medium heat for approximately 5 minutes each side (or until tortilla is a light golden brown). 9
Tomato Basil Flatbread PREP TIME 10 min
COOK TIME 15 min
TOTAL TIME 20 min
TOOLS NEEDED
Directions
What you’ll need 2 pitas
1
Preheat oven to 425ºF. Sprinkle a thin layer of mozzarella cheese on the pita bread.
2
Slice tomato into thin slices and place on top of the cheese layer.
3
Sprinkle basil leaves over the tomato and top with remaining mozzarella cheese.
4
Bake for about 15 minutes or until the pita turns a more golden color and the cheese has melted.
1 tomato 2 tablespoons basil leaves ¾ cup mozzarella cheese
Tomatoes are high in Vitamin A, Vitamin C, Calcium and Potassium. So the more you put on your flatbread the better!
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Green Beans & Almonds PREP TIME 10 min
COOK TIME 7 min
TOTAL TIME 17 min
TOOLS NEEDED
Directions
What you’ll need 2 cups green beans
1
In a medium sized pan, cook green beans for 6-7 minutes in about 1inch of boiling water (covered). Drain out water and return to heat.
2
Add extra-virgin olive oil and butter to green beans. Mix well. Season with salt.
3
Remove from heat and add toasted sliced almonds.
1 tablespoon extra-virgin olive oil 1 teaspoon butter salt (to taste) toasted sliced almonds
Green beans are high in vitamin A. Eating it is important in preventing various diseases, resulting in healthier aging.
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Fried Broccoli PREP TIME 10 min
COOK TIME 7 min
TOTAL TIME 17 min
TOOLS NEEDED
Directions
What you’ll need 2 cups broccoli
1
Rinse and dry broccoli. Using a medium skillet, heat olive oil over medium heat. Add red pepper flakes and heat for about 1 minute.
2
Add broccoli to skillet, stirring occasionally. Cook until broccoli for about 7 minutes, or until it gets a little crispy. Add salt to taste.
1 tablespoon olive oil ž teaspoon red pepper flakes salt (to taste)
Broccoli is high in vitamin A and D. It is also proven to fight cancer cells so enjoy a nice and big serving!
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Berry Yogurt Parfait PREP TIME 10 min
COOK TIME 0 min
TOTAL TIME 10 min
TOOLS NEEDED
Directions
What you’ll need ¼ cup blueberries
1
Rinse all berries with water and begin cutting strawberries into bite sized pieces, discarding stems.
2
In a small glass, add about half of each portion of blueberries, raspberries, and strawberries.
3
Top the berries with a few spoonfuls of yogurt, or about ½ a cup.
4
Repeat the process so that your glass has alternating layers of fruit
¼ cup raspberries ¼ cup sliced strawberries 1 cup yogurt (any flavor)
Try experimenting with many different types of fruit and flavors of yogurt in order to find your favorite!
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Berry Slushie PREP TIME 10 min
COOK TIME 0 min
TOTAL TIME 10 min
TOOLS NEEDED
Directions
What you’ll need ¼ cup raspberries
1
Rinse all berries with water and begin cutting stems off strawberries.
2
Combine raspberries, blueberries, strawberries, ice, and milk into blender.
¼ cup blueberries 1 tablespoon honey ½ cup strawberries 1 cup ice ½ cup milk
3
Blend until slightly smooth. Pour into small glass and stir in honey. If desired, add additional honey to taste. Enjoy immediately or allow to chill in freezer.
Pour into popsicle molds and freeze overnight for home-made berry popsicles!
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