What's Cooking This Season - Home Cooking With Fruits & Vegetables

“What’s Cooking This Season”

is a humble approach to collect many of the recipes developed or adapted from different sources by the Nutrition Education Coordinators of the San Antonio Food Bank. The idea was to select recipes that include fruits, vegetables, and herbs cultivated in our garden and now farm. I would like to thank Dr. Luz Myriam Neira for her vision and leadership with the program and this project. I also would like to acknowledge all the Nutritionists, Dietitians, Chefs, Wellness and Farm professionals who have worked with us during the past 13 years, for their contributions supporting the nutrition, health, wellness and urban agriculture initiatives of the San Antonio Food Bank. Special thanks to Nutritionist Kristin Cuellar for her hard work, compiling and redesigning the recipes. Final thanks to Dietitian Isabel Ramos-Lebrón for valuable feedback and assistance in editing.

Eric Cooper

President and CEO This book is dedicated to all the Nutrition, Wellness, Food and Farm professionals who work very hard, every day, to make healthier communities.

table of CONTENTS Introduction to The San Antonio Food Bank....................................................4 How To Use This Cookbook.............................................................................5 The Nutrition Rainbow......................................................................................6 Best Practices & Recommendations

For Handling Fresh Produce....................................................................7 Recommendations For Specific Types Of Produce.........................................9

Fighting Hunger...Feeding Hope

Our Mission: To fight hunger in Southwest Texas through food distribution, programs, education, & advocacy.

San Antonio Food Bank 5200 W. Old US Highway 90 San Antonio, TX 78227 210-337-FOOD www.safoodbank.org

WHAT’S COOKING IN SPRING............................................. 10

Spring Produce Guide............................................................... 12

WHAT’S COOKING IN SUMMER.......................................... 24

Summer Produce Guide............................................................ 26

WHAT’S COOKING IN FALL.................................................. 38

Fall Produce Guide.................................................................... 40

WHAT’S COOKING IN WINTER............................................ 52

Winter Produce Guide............................................................... 54

Produce Index................................................................................................66 Abbreviations & Resources............................................................................67 3

THINK PREVENTION! • Know your lifestyle-related health risk profile, make personal goals and commitments, and take action to promote personal and family health.

introduction to the

SAN ANTONIO FOOD BANK The San Antonio Food Bank (SAFB) was founded in 1980 and its Nutrition, Health and Wellness (NHW) Program was created in 2002. Since then the SAFB has been leading communities served in Bexar and 15 surrounding counties to focus on their health through affordable good nutrition and physical activity.

The NHW Division combines the expertise of a diverse group of nutrition, health and food professionals who translate science-based information into practical messages and advice to empower communities to take action and control of their own health through the modification of lifestyles.

The SAFB team follows federal guidelines to educate and focuses on the core messages and plan of action outlined by USDA Dietary Guidelines for Americans (DGA).

The aim of the What’s Cooking This Season cookbook is to encourage individuals and families to establish a Culture of Health, putting into practice the plan of action highlighted by the 2015 Dietary Guidelines Executive report, as follows:

• Work with health professionals to assess and monitor your health risks and personalize your preventive lifestyle behavior plan.

ACT ON INFORMATION! • Learn and understand how to modify your diet and daily physical activity to reduce personal and family health risks.

• Be aware of the current individual and family dietary patterns, including healthy choices that can be maintained as well as areas of potential change.

To back the transition to a “Culture of Health,” the SAFB has instituted one of the largest Urban Agriculture initiatives in the city of San Antonio, Texas with two components: 1. A community garden/farm which was started in 2007 where fruits, vegetables, and herbs are grown all year long.

2. The SAFB farmers’ market initiative, which increases access to fruits and vegetables in food desert areas, along with fun and interactive nutrition, health and wellness education.

In the What’s Cooking This Season cookbook you will find some of the tools that will help you and your family achieve the goal of making gradual and sustainable changes in your diet to include more fruits and vegetables. You will also be able to identify produce that is not only nutritious but provides cancer-fighting and immune boosting power.

The SAFB hopes you will enjoy all the information on the health value of fruits and vegetables, how to care for your produce, and how to get your family started with fresh and delicious recipes to establish lifelong habits for health.

how to use this

COOKBOOK

First, to get you started on fulfilling your diet action plans, we have provided information on the colorful protective substances found in fruits and vegetables. The Health & Nutrition Rainbow Chart from the Physicians Committee for Responsible Medicine on page 6 explains the relationship between the pigments that give bright colors to fruits and vegetables and a variety of protective compounds known as phytochemicals and antioxidants. Achieving good health is possible when eating more fruits and vegetables. You will learn and gain more knowledge about fruits and vegetables as you use this cookbook.

FRUITS - usually sweet and grown from trees or bushes –may be known as Nature’s Candy! Fruits are rich in nutrients such as vitamin C and Beta-carotene, potassium and fiber. Choosing whole fruits over juice allows you to get most of the nutrients, juices on the other hand do not contain very much fiber.

PHYTOCHEMICALS - The color or pigments of fruits and vegetables determine their phytochemical content. Phytochemicals are plant compounds that provide protective qualities to your health. Each recipe includes a colored box that appears right below the nutrition facts to inform you about the phytochemical benefits of fruits and vegetables.

VEGETABLES - a plant or plant part that usually is eaten raw or cooked (i.e. broccoli, lettuce, cabbage). Vegetables are packed with diverse nutrients that include vitamin C, Beta-carotene, riboflavin, iron, calcium, potassium and fiber. Vibrant colored vegetables like dark leafy greens provide more nutrients than lighter colored vegetables.

IBER - is an important component for both fruits and vegetables.

F Fiber helps us feel fuller without adding extra calories and it is the tool to free our system of toxins and hormones which would otherwise be reabsorbed back into our bloodstream and stay longer than they should.

Second, the Recommendations for Handling Fresh Produce adapted from the Food and Drug Administration (FDA) and the U.S. Department of Agriculture (USDA) will guide you on how to care for the seasonal fruits and vegetables that you purchase at the farmers market or grocery store.

Lastly, the What’s Cooking Seasonal Guides will be very helpful to get a quick idea of the most common herbs, fruits and vegetables grown in spring, summer, fall, and winter. Knowing what grows seasonally, will aide you in purchasing fresh, flavorful produce and be friendly to your budget. According to the Physicians Committee for Responsible Medicine, the main causes of death in Americans are heart disease, cancer, and stroke. These chronic diseases are related to the foods that we eat, and those conditions are less common among people consuming mainly plant-based diets. This group states that weight problems, such as overweight and obesity, are a contributor to a host of other health problems, including type-2 diabetes. By eating a balanced diet and including more plant-based foods, weight problems can be brought under control with an overall improvement in health.

Start today by identifying the recipes that your family already consumes that can be improved by using herbs, fruits, vegetables, or legumes. We hope you take full advantage of the What’s Cooking This Season cookbook from the SAFB, with love and best wishes for Lifelong, Happy Cooking for Health!

5

THE NUTRITION RAINBOW

tips from food for life

The more naturally colorful your meal is, the more likely it is to have an abundance of cancer-fighting nutrients.

Pigments that give fruits and vegetables their bright colors represent a variety of protective compounds.

The chart below shows the cancer-fighting and immune-boosting power of different-hued foods.

colors

foods

colorful protective substances & possible actions

RED

Tomatoes, Watermelon, Guava

Lycopene: antioxidant; cuts prostate cancer risk

ORANGE

Carrots, Yams, Sweet Potatoes, Mangos, Pumpkins

Beta-Carotene: supports immune system; powerful antioxidant

YELLOW-ORANGE

Oranges, Lemons, Grapefruits, Papayas, Peaches

Vitamin C, Flavonoids: inhibit tumor cell growth, detoxify harmful substances

GREEN

Spinach, Kale, Collards, Other Greens

Folate: builds healthy cells & genetic material

GREEN-WHITE

Broccoli, Brussel Sprouts, Cabbage, Cauliflower

Indoles, Luteins: eliminate excess estrogen & carcinogens

WHITE-GREEN Garlic, Onions, Chives, Asparagus

Allyl sulfides: destroy cancer cells, reduce cell division, support immune system

BLUE

Blueberries, Purple Grapes, Plums

Anthocyanins: destroy free radicals

RED-PURPLE

Grapes, Berries, Plums

Resveratrol: may decrease estrogen production

BROWN

Whole Grains, Legumes

Fiber: carcinogen removal

6

PHYSICIANS COMMITTEE FOR RESPONSIBLE MEDICINE 5100 Wisconsin Ave. NW, Ste. 400, Washington, DC 20016 | 202-686-2210 | www.PCRM.org

best practices:

HANDLING FRESH PRODUCE Fruits and vegetables are an important part of a healthy diet. Introducing children to them at home and in schools will improve their present and future health. Fresh produce must be handled safely to reduce the risks of foodborne illness. There are a number of steps that can be taken to minimize the chances for fruits and vegetables to become contaminated. Best practices for handling all types of produce are described in this section, along with practices specific to melons, tomatoes, leafy greens, and sprouts.

Contamination of produce with harmful microorganisms can occur at all stages of production, processing, transportation, storage, preparation, and service. To prevent foodborne illness, fresh produce needs to be handled with care at each step from farm to table.

recommendations for

HANDLING FRESH PRODUCE PURCHASING • P urchase from vendors who observe food safety rules such as maintaining produce at the proper temperature, maintaining clean and pest-free storage areas, and who are in compliance with federal and state food safety guidelines.

WASHING AND PREPARATION • I nspect produce for obvious signs of soil or damage prior to cutting, slicing, or dicing. When in doubt about damaged produce, either cut away the affected areas or do not use the item.

• Wash produce before serving or cutting using either:

- Continuous running water.

- If using chemical disinfectants, use according to the manufacturer’s label instructions for recommended concentration and contact time.

NOTE: Do not soak produce or store in standing water.

•D o not rewash packaged produce labeled “ready-to-eat,” “washed,” or “triple washed.”

• Wash thoroughly with hot soapy water all equipment, utensils, and food contact surfaces that come into contact with cut produce. Rinse, sanitize, and air-dry before use.

HAND HYGIENE • Wash hands thoroughly with soap and water before handling or cutting fresh produce.

Rewash hands after visiting restrooms, sneezing, coughing, handling trash or money, or anytime hands become soiled or otherwise contaminated.

• Use gloves if desired but it is more important to wash your hands.

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SERVING • Do not store produce in direct contact with ice or water when ready to serve.

• K eep track of the time when cut produce is displayed without refrigeration at home or other settings. Display cut produce for a maximum of 4 hours if not in a refrigeration unit or containers surrounded by ice.

• Use clean, long-handled tongs, spoons, and ladles so bare hands do not touch food and the used utensils do not drop into the serving containers.

• Set up fresh produce as close to mealtime as possible to reduce the time that produce sits out.

• Keep cold foods at or below 41°F in a refrigeration unit or surrounded by ice.

• Teach children eating etiquette to make sure they are not touching food with their hands, sneezing over food, tasting food while serving, or returning food items.

STORAGE • Maintain produce at the temperature recommended for the variety and particular stage of ripeness.

• Keep temperature in the refrigerator at 40˚ F. • Store produce in a covered container and above other items that might cause contamination, such as meat.

• Follow manufacturer’s instructions for the product such as “keep refrigerated” or other instructions.

8

• Wash produce just before preparation, not before storage.

recommendations for SPECIFIC TYPES OF PRODUCE MELONS

TOMATOES

LEAFY GREENS

• Avoid using whole melons that have visible signs of decay or damaged rinds (such as mechanical damage or cracking) due to the increased risk that harmful bacteria may have contaminated the melons.

• Do not wash tomatoes in cold water. Use water warmer than the internal temperature of the tomato (warm water) to prevent exterior bacteria from entering the interior of the tomato during washing.

• Do not use leafy greens with visible signs of decay or damage because there is an increased risk of the presence of harmful bacteria. When in doubt about the use of decayed or damaged product, either remove the unusable portions or do not use the leafy greens.

• Wash the outer surface of the melon thoroughly under running cool tap water to remove surface dirt. Scrub melons with a clean produce brush before cutting. Cut away any bruised or damaged areas before serving.

• Limit the time that cut melons are displayed to a maximum of 4 hours when not kept cool with refrigeration or ice and discard uneaten melons at the end of 4 hours.

• Mark the date on refrigerated cut melons to indicate that they must be consumed or discarded within 7 days.

• Ensure whole tomatoes are free from obvious signs of soil and skin damage, such as punctures, prior to cutting, slicing, or dicing. Either cut away any bruised or damaged areas, or do not use the tomato.

• Refrigerate tomatoes after cutting if they are not served immediately.

• Mark the date on refrigerated cut tomatoes to indicate that they must be consumed or discarded within 7 days.

• Do not store cut tomatoes in direct contact with ice or water.

• Do not rewash packaged produce labeled “readyto-eat,” “washed,” or “triple washed.”

SPROUTS Due to the increasing number of illnesses associated with eating raw sprouts, the Food and Drug Administration (FDA) has advised all consumers— especially children, pregnant women, the elderly, and persons with weakened immune systems—to not eat raw sprouts as a way to reduce the risk of foodborne illness. All sprouts should be cooked thoroughly before 9 eating to reduce the risk of illness.

Spring is the season of new beginnings and second chances.

Farmers and gardeners plant their seeds, temperatures slowly rise, and the ground grows softer preparing for plants. Spring is often marked by increased rainfall, which helps to water the infant seeds taking root in the ground. As Robert Orben puts it “spring is God’s way of saying, one more time.”

What is cooking in spring? Farmers’ markets open, inviting us to test our cooking skills with fresh and new ingredients like asparagus, white corn, blueberries, first tiny potatoes, okra, spinach, cantaloupes, and a variety of herbs such as cilantro. This is the season for cooking lightly; the spring mood leads us to prepare fresh salads combining fruits and vegetables or use gentle cooking methods such as steaming, sautéing, and stewing. The resulting flavors resonate with the season of new beginnings.

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what’s cooking in SPRING fresh food

BLUEBERRY

OKRA

SWEET BELL PEPPER

HERBS

CANTALOUPE

Varieties: Cilantro, Parsley, Basil

ASPARAGUS BROCCOLI Varieties: White, Purple

at the market

Choose blueberries that are firm and have a lively blue color with a white bloom. Avoid berries that are dull in color, soft, or moldy.

When buying okra, you want to look for bright green okra with unblemished skin. The okra should be firm but not hard.

Choose peppers that are bright in color with smooth, firm skin.

Stems should be green and fresh.

A large variety of herbs are available during spring, such as basil, dill, parsley, rosemary, cilantro, and oregano.

Choose herbs that are lively and bright in color.

Avoid bunches that have discolored leaves.

Choose fruits that are heavy for their size. When you tap against the fruit, it should sound deep as a sign of ripeness. When pressing against the stem, it should give slightly. The ripe fruit should also smell like cantaloupe.

Asparagus stalks should be rounded.

The stems should be firm and thin, with green or purplish tips.

Choose heads with compact florets, with a dark rich green color. Avoid any heads with yellowing or browning. The stalk and stems should be firm, without soft spots or bruising.

storage

Before storing, remove any moldy or soft blueberries.

Store in a sealed container in the refrigerator for up to 3 days.

Refrigerate okra pods in a plastic bag for up to 3 days.

Store bell peppers in the refrigerator.

Sliced bell peppers should be stored in a sealed container or plastic bag and used within 5 days.

Wrap herbs with a damp paper towel.

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

Store ripe fruits directly in the refrigerator for 3-4 days.

Unripe fruits can be stored at room temperature for a few days to allow ripening. Cut fruit should be stored in a sealed container in the refrigerator.

Store asparagus in the refrigerator with the tips wrapped in damp paper towels.

Use within 1 week.

Seal broccoli in a plastic bag and store in the refrigerator for up 10 days.

preparation

Rinse berries before eating. Best eaten raw, but can also be cooked as in jam or tarts. Add to hot or cold cereals.

Freeze berries if not using within 3 days.

Wash in a bowl of cold water, remove the stem end and cut as desired.

Prepare okra with vinegar or an acidic food such as tomato to prevent it from becoming slimy.

Wash bell peppers before using. Can be eaten raw or cooked.

Slice bell pepper in half and remove the seeds before using.

Rinse herbs before using. Chop herbs just before using to prevent browning.

Fresh herbs can also be dried in a lowtemperature oven.

Wash fruits before slicing.

Cut off a small section from the top and bottom to make a stable base. Slice the rind off, cut in half and remove seeds. Cut fruits into pieces or slices. Best eaten raw.

Asparagus is best when cooked quickly to retain its crispness.

Rinse before cooking.

Trim or peel any woody ends, as they can be tough or stringy.

Wash broccoli before using.

Can be eaten raw or cooked, but avoid overcooking.

ONIONS

CABBAGE

FIG

Varieties: Green, Red

Varieties: Black Mission, Green

CARROTS

CORN

BLACKBERRY

SWEET POTATOES

BEETS

Choose firm dry onions with shiny, thin skin.

Choose cabbage heads that are firm and heavy for their size. The leaves should be shiny and crisp, free of cracks, bruises or blemishes.

Look for figs that have a rich, deep color and that are plump and tender, but not mushy.

Figs should have firm stems and should be free of bruises.

Carrots should be firm and smooth, with a bright color. The deeper the color, the more nutrients present.

Avoid carrots that feel mushy or soft.

For quality choose the plumpest ears of corn in the bushel. If you want to take a peek inside, just slightly open near the silk of corn.

Choose fruit that is plump and firm, not wrinkled or dried out. Look for berries that are deep purple to black in color.

Avoid berries with fuzz or mold.

Choose firm, small to medium sized sweet potatoes with firm skin.

Choose small or medium sized beets with firm, smooth skin and deep in color. If greens are attached, choose beets with lively, fresh green tops.

Store in a dry, dark place for up to 1 month.

Do not store alongside potatoes.

Store cabbage heads in the refrigerator, sealed in a plastic bag, for up to 2-3 weeks.

Ripe figs should be stored in the refrigerator in a sealed container for up to 1 week. Because they can bruise easily, pack the figs in a container lined with a paper towel.

Store carrots in a sealed container or bag in the refrigerator.

Store in a brown paper bag and place in the refrigerator. Try to eat as soon as possible, store no longer than a week.

Store blackberries in the refrigerator in a sealed container. Rinse berries just before using.

Store in a dark, dry place.

Do not store alongside onions.

Cut the greens off and store separately from the beets in a plastic bag. Place beets in a plastic bag and wrap tightly. Store in the refrigerator. Greens will keep for 4 days, while beets last up to 3 weeks.

Use a sharp knife to slice or chop.

Can be eaten raw or cooked.

Rinse leaves and cut cabbage before eating. Can be eaten raw or cooked.

Rinse figs before eating.

Best eaten raw, figs can also be dried or cooked.

Scrub and rinse carrots before eating. Carrots can be eaten raw or cooked, peeled or unpeeled.

Remove husk.

Wash corn before eating. It can be eaten raw or cooked. Can be grated, grilled, roasted, steamed or used in stews.

Rinse berries before eating. Best eaten raw, blackberries can also be cooked as in jams or tarts. Add to salads.

Freeze berries if not using within 3 days.

Bake, boiled, or stewed. Can be eaten peeled or unpeeled.

Beets can be eaten raw or cooked. To remove skin, place beets in a pot filled with water. Bring to a boil and cook until beets are tender. Remove beets from water and let cool slightly.

Rub skin off.

Varieties: Golden, Red

INGREDIENTS:

1 c. whole-wheat flour 1/4 tsp. baking powder 1/4 tsp. baking soda 1/4 c. sugar 1 c. 1% low fat butter milk 1 egg 1 tbsp. oil 1 c. blueberries 1/4 c. walnuts

METHOD:

1. Combine the flour, baking powder, baking soda, and sugar. Whisk.

2. In a separate bowl, combine the buttermilk, egg, and oil. Whisk. Add the wet ingredients to the dry and stir until combined.

3. Fold in blueberries and walnuts.

4. Heat a griddle and coat with oil. Drop a small amount of batter and cook until bubbles start forming. Flip and cook thoroughly.

5. Serve with fresh blueberries.

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Nutrition Facts Serving Size 1 pancake Servings Per Container 6 Amount Per Serving

Calories 170

Calories from Fat 45 % Daily Values*

Total Fat 5g 8% Saturated Fat 1g 5% Trans Fat 0g Sodium 260mg 11% 9% Total Carbohydrate 28g Dietary Fiber 3g 12% Sugars 11g Protein 6g 12% *Percent Daily Values are based on a 2,000 calorie diet.

STORAGE

urinary tract health, memory function & lowers risk of some cancers & promotes healthy aging

HOW TO USE

whole-wheat pancakes with blueberries

PHYTOCHEMICAL BENEFITS:

COLORS

BLUEBERRY

To freeze, place a sheet of wax paper between each pancake, and then wrap pancakes tightly in aluminum foil or place in heavy-duty freezer bag Add fresh blueberries into salads, oatmeal, or breads Blue & Purple Phytochemicals

SWEET BELL PEPPER

OKRA

okra fries

INGREDIENTS:

METHOD:

1. Toss the okra in olive oil, garlic powder, onion powder, and cayenne pepper.

1 lb. of okra, halved lengthwise 1 tbsp. olive oil 1/2 tsp. garlic powder

2. Sear on medium-high heat for 5-8 minutes or until crispy.

1/2 tsp. onion powder 1/2 tsp. cayenne pepper

3. Add a pinch of salt and pepper.

pinch of salt & pepper

black bean, peppers &corn salad INGREDIENTS:

1 15 oz. can black beans, rinsed & drained 2-3 ears of grilled corn 3/4 c. red onion, chopped 1/2 c. tomato, diced 1/2 c. sweet red peppers 2 jalapeños, seeded & finely chopped 1/4 c. fresh cilantro

Nutrition Facts

Calories 170

Calories from Fat 54 % Daily Values*

Total Fat 6g 12% Saturated Fat 1g 5% Trans Fat 0g Sodium 229mg 10% 7% Total Carbohydrate 22g Dietary Fiber 4g 16% Sugars 3g Protein 6g 12% Potassium 374mg 11%

STORAGE

• Grill with lemon juice • Simmer with minced garlic • Slice and sauté with tomatoes and onions

Amount Per Serving

Store in a plastic bag in the vegetable crisper of the refrigerator

HOW TO USE

Store fresh okra in the refrigerator, unwashed, up to 3 days

PHYTOCHEMICAL BENEFITS:

• Grill and add to a sandwich or rice dish • Chop finely and add to a pizza, green salad, stir fry, or pasta dish Yellow & Orange Phytochemicals

*Percent Daily Values are based on a 2,000 calorie diet.

COLORS

eye & cell health arterial, lung & liver function

3. Pour over the bean mixture and toss until all ingredients are coated.

COLORS

*Percent Daily Values are based on a 2,000 calorie diet.

STORAGE

% Daily Values*

Total Fat 4g 6% Saturated Fat 1g 5% Trans Fat 0g Sodium 48mg 2% 2% Total Carbohydrate 7g Dietary Fiber 4g 16% Sugars 4g Protein 3g 6%

HOW TO USE

Calories from Fat 36

2. Dressing (optional): In a small bowl whisk together dressing ingredients (1/3 c. olive oil, 2 tbsp. fresh lime juice & 1 1/2 tsp. ground cumin).

Serving Size 2/3 cup Servings Per Container 8

Amount Per Serving

Calories 65

1. In a large bowl, combine salad ingredients.

4. If desired, add lime zest.

Nutrition Facts

Serving Size 1 cup Servings Per Container 4

METHOD:

Orange & Green Phytochemicals

PHYTOCHEMICAL BENEFITS: vision, immunity & heart health, lowers the risk of some cancers

15

HERBS

CANTALOUPE

fresh basil pesto INGREDIENTS:

2 c. fresh basil leaves, packed 1/2 c. freshly grated parmesan cheese 1/2 c. extra virgin olive oil 1/3 c. pine nuts or walnuts 3 med. sized garlic cloves, minced pinch of salt & pepper

Nutrition Facts

METHOD:

1. Combine the basil with the nuts, pulse a few times in a food processor. (If you are using walnuts instead of pine nuts and if they are not already chopped, pulse them a few times first, before adding the basil.) Add the garlic. Pulse a few times more.

2. Slowly add the olive oil in a constant stream while food processor is on.

Stop to scrape down the sides of the food processor with a rubber spatula.

Add the grated cheese and pulse again until blended. Add a pinch of salt and freshly ground black pepper to taste.

Serving Size 1 tsp.

Servings Per Container 16

1. Place the cantaloupe, 1 1/2 cups of water, lime juice, and measured honey in a blender and blend on high for 20 seconds.

3 c. cold water 2 tsp. freshly squeezed lime

2. Strain over a large pitcher, using a ladle to press down on solids.

2 tsp. honey or agave pinch of salt & pepper

3. Add the remaining 1 1/2 cups of water and stir to combine.

Refrigerate for 1 hour.

Nutrition Facts

COLORS

Green Phytochemicals

Calories from Fat 0 % Daily Values*

Total Fat 0g 0% Saturated Fat 0g 0% Trans Fat 0g Sodium 16mg 1% 4% Total Carbohydrate 12g Dietary Fiber 0g 0% Sugars 6g Protein 1g 2% *Percent Daily Values are based on a 2,000 calorie diet.

STORAGE

Calories 48

Leave out on a counter top unwashed until ripe, refrigerate unwashed once ripe

HOW TO USE

• Mix into dips • Top your breakfast • Replace pizza sauce • Bake into bread • Spread on a sandwich or as a smear • Mix into salad dressing • Marinade meat • Toss with veggies

PHYTOCHEMICAL BENEFITS:

eye & cell health, arterial, lung & liver function, lowers the risk of some cancers, promotes strong bones & teeth

1 (3 lb.) ripe cantaloupe melon, diced

• Sliced and served with yogurt and mint • Add to sparkling water for a refreshing drink

PHYTOCHEMICAL BENEFITS: vision, immunity & heart health lowers the risk of some cancers

COLORS

*Percent Daily Values are based on a 2,000 calorie diet.

STORAGE

Total Fat 3g 5% Saturated Fat 0.5g 3% Trans Fat 0g Sodium 45mg 2% 0% Total Carbohydrate 0g Dietary Fiber 0g 0% Sugars 0g Protein 1g 2%

METHOD:

Amount Per Serving

Store pesto in a jar or airtight container in the refrigerator for about a week, or in the freezer for about six months

HOW TO USE

Calories from Fat 30 % Daily Values*

INGREDIENTS:

Serving Size 1 cup Servings Per Container 5

Amount Per Serving

Calories 30

cantaloupe agua fresca

Orange Phytochemicals

ASPARAGUS

asparagus with lemon zest &parmesan INGREDIENTS:

1 lb. asparagus spears juice of 1/2 lemon 2 tbsp. grated parmesan cheese 1 tbsp. olive oil black pepper to taste

METHOD:

1. Heat a skillet or grill until hot.

Add oil and let heat slightly.

Add asparagus and cook until cooked through, stirring frequently about 3-4 minutes.

The spears should be crisp.

2. Squeeze juice of 1/2 lemon on top of asparagus. Season with pepper. Serve with parmesan sprinkled on top.

Nutrition Facts Serving Size 1/2 cup Servings Per Container 4

*Percent Daily Values are based on a 2,000 calorie diet.

STORAGE

Calories from Fat 40.5 % Daily Values*

Total Fat 4.5g 7% Saturated Fat 1g 5% Trans Fat 0g Sodium 5mg 0% 1% Total Carbohydrate 4g Dietary Fiber 2g 8% Sugars 2g Protein 4g 8%

May be stored in an airtight container in refrigerator for up to 5 days

HOW TO USE

Calories 70

• Grill with lemon and garlic • Cut into salads

COLORS

Amount Per Serving

Green Phytochemicals

PHYTOCHEMICAL BENEFITS: eye & cell health arterial, lung & liver function lowers the risk of some cancers & promotes strong bones and teeth

17

1/2 lb. whole-wheat penne 2 tbsp. chopped fresh sage 2 tbsp. extra-virgin olive oil 3 garlic cloves, minced 1 lb. thick asparagus, cut into 1” lengths 2 c. low-sodium chicken stock 2 c. (10 oz.) broccoli 1/4 c. light whipping cream 2 tbsp. unsalted butter 1/2 c. freshly grated parmigiano-reggiano cheese freshly ground pepper

18

METHOD:

1. Bring a large pot of water to a boil. Add the penne and cook, stirring occasionally, until al dente. Drain.

2. Meanwhile, in a large skillet, heat the olive oil. Add the garlic and asparagus and cook over moderately low heat, stirring occasionally, until the garlic is fragrant, about 3 minutes. Add the stock and boil over high heat until reduced by half and the asparagus are tender, about 5 minutes.

3. Add the broccoli and cream to the skillet and boil over high heat until the sauce has thickened, 3 minutes. Stir in the penne and cook until heated through. Remove from the heat and stir in the butter, sage and the 1/2 cup of cheese. Season with a pinch of pepper. Transfer the pasta to bowls and serve right away. Passing additional cheese if desired.

Serving Size 1 cup Servings Per Container 4

STORAGE

INGREDIENTS:

Nutrition Facts

Refrigerate and use within 2-3 days

HOW TO USE

broccoli & sage penne pasta salad with asparagus

PHYTOCHEMICAL BENEFITS:

eye & cell health, arterial, lung & liver function, lowers the risk of some cancers, promotes strong bones & teeth

• Cut into florets and add to salads • Sauté in a stir fry • Eat fresh as a healthy snack

COLORS

BROCCOLI

Yellow, Green, & Orange Phytochemicals

Amount Per Serving

Calories 382

Calories from Fat 153 % Daily Values*

Total Fat 17g 26% Saturated Fat 7g 35% Trans Fat 0g Sodium 63mg 3% 16% Total Carbohydrate 49g Dietary Fiber 7g 28% Sugars 3g Protein 13g 26% *Percent Daily Values are based on a 2,000 calorie diet.

ONIONS

CABBAGE

spring onion & potato soup sauted cabbage & jalapeno INGREDIENTS:

2 bunches spring onions or scallions, trimmed 2 tbsp. olive oil 1 med. yellow onion, chopped 3 russet potatoes, peeled & quartered 4 c. low-sodium chicken stock, or water 1/4 tsp. salt 1/2 tsp. pepper

METHOD:

1. Separate the onions and chop the white parts. Finely chop the green parts and set aside.

2. Heat oil over medium heat. Add onions and white parts of the spring onions. Cook, stirring often, about 8-10 minutes until soft. Add potatoes and chicken stock or water. Bring to a boil. Reduce heat to simmer and cook 30-35 minutes until potatoes are soft.

Season with salt and pepper.

3. Allow the soup to cool slightly.

Then, puree in a blender or with an immersion blender. Return to the stove and heat until hot. Serve with chopped greens on top.

Nutrition Facts Serving Size 1 cup Servings Per Container 5

2 jalapeño peppers, chopped 1/4 head of cabbage, chopped 1 spanish onion, diced 1 carrot, diced 2 tsp. olive oil for sautéing chili powder to taste 1 lg. garlic clove, minced 1/4 c. white vinegar

METHOD:

1. Heat a sauté pan over medium heat.

2. Add oil.

3. Sauté all vegetables about 15-20 minutes, or until they soften. Be sure to stir often as the cabbage will blacken.

4. Sprinkle with chili powder and serve!

Nutrition Facts Serving Size 1 cup Servings Per Container 3

• Sauté onions and add to rice or main dishes • Slice fresh into salads

% Daily Values*

Total Fat 5g 8% Saturated Fat 0.5g 3% Trans Fat 0g Sodium 40mg 2% 4% Total Carbohydrate 12g Dietary Fiber 3g 12% Sugars 6g Protein 2g 5% *Percent Daily Values are based on a 2,000 calorie diet.

Store cabbage unwashed in a plastic bag up to 1 week, sliced cabbage 1-2 days • Sauté or stir fry by itself or with other vegetables • Add to soups or casseroles • Cut fresh into a salad Green Phytochemicals

PHYTOCHEMICAL BENEFITS: COLORS

PHYTOCHEMICAL BENEFITS:

heart health, promotes healthy cholesterol levels, lowers the risk of some cancers

Calories from Fat 45

STORAGE

*Percent Daily Values are based on a 2,000 calorie diet.

Refrigerate unwashed onions, wrapped lightly in plastic wrap or foil, up to 5-7 days

HOW TO USE

Total Fat 7g 11% Saturated Fat 1g 5% Trans Fat 0g Sodium 298mg 12% 8% Total Carbohydrate 23g Dietary Fiber 3g 12% Sugars 2g Protein 6g 12%

Calories 90

STORAGE

% Daily Values*

HOW TO USE

Calories from Fat 63

COLORS

Amount Per Serving

Amount Per Serving

Calories 168

INGREDIENTS:

White Phytochemicals

eye & cell health, arterial, lung & liver function, lowers the risk of some cancers, promotes strong bones & teeth

19

CARROT

FIGS

caramelized onion, fig & walnut pizza 1 med. red onion, thinly sliced 2 tbsp. extra virgin olive oil 1/2 c. fresh mozzarella balls 1/4 c. chopped walnuts 5-6 figs, sliced

Serving Size 1 slice Servings Per Container 8

Total Fat 9g 14% Saturated Fat 3g 15% Trans Fat 0g Sodium 214mg 9% 9% Total Carbohydrate 26g Dietary Fiber 3g 12% Sugars 0g Protein 10g 20% *Percent Daily Values are based on a 2,000 calorie diet.

2. Blend until smooth.

Serve and enjoy.

ice to chill if desired

Nutrition Facts Serving Size 1/2 cup Servings Per Container 1 Amount Per Serving

Calories 90

Store figs in a plastic bag for up to 2 days

• Slice into a salad • Garnish with honey • Serve on crostini

Calories from Fat 0 % Daily Values*

PHYTOCHEMICAL BENEFITS:

Total Fat 0g 0% Saturated Fat 0g 0% Trans Fat 0g Sodium 0mg 0% 7% Total Carbohydrate 20g Dietary Fiber 5g 20% Sugars 15g Protein 2g 4% *Percent Daily Values are based on a 2,000 calorie diet.

Carrots can keep in the refrigerator for up to three months

• Carrots can be sautéd • Baked into cakes • Cooked in soups and stews

PHYTOCHEMICAL BENEFITS: COLORS

urinary tract health, memory function, promotes healthy aging, lowers risk of some cancers

2 lg. organic carrots, washed, peeled & chopped

Blue & Purple Phytochemicals

vision, immunity & heart health, lowers the risk of some cancers

COLORS

% Daily Values*

STORAGE

Calories from Fat 81

HOW TO USE

Amount Per Serving

1. Combine the orange juice and carrots in a high powered blender. Add ice if desired.

1 c. freshly squeezed orange juice

2. Preheat oven to 400° F. Assemble pizza: Spread the caramelized onions on top of crust. Spread the mozzarella evenly throughout the top.

3. Place in oven and cook for 5 minutes.

Remove pizza from oven and scatter sliced figs and walnuts on top. Heat for 3 minutes before serving.

Nutrition Facts Calories 219

1. Heat a skillet over medium heat.

Add oil and onions. Cook slowly, to caramelize, stirring occasionally, until onions are soft and browned; about 30-40 minutes. Season with black pepper.

METHOD:

STORAGE

12” thick whole-wheat pizza crust

INGREDIENTS:

METHOD:

HOW TO USE

INGREDIENTS:

orange carrot juice

Yellow & Orange Phytochemicals

CORN

spring corn couscous salad 1 c. uncooked couscous 1 med. cucumber, halved and sliced 1-1/2 c. cherry tomatoes, halved 1/4 c. crumbled feta cheese 1/4 c. chopped red onion 3 tbsp. minced fresh parsley 3 tbsp. olive oil 3 tbsp. lemon juice 1 tsp. dried oregano 3/4 tsp. ground cumin 1/2 tsp. garlic salt

1/2 tsp. pepper

2. Drain corn and immediately place in ice water, drain again, pat dry, cut kernels from cob and set aside.

3. Meanwhile, in a small saucepan, bring broth to a boil.

Stir in couscous. Remove from the heat; cover and let stand for 5-10 minutes or until water is absorbed. Fluff with a fork and set aside to cool slightly.

4. In a large bowl combine the cucumber, tomatoes, cheese, onion, parsley, garlic salt, corn and pepper.

5. Stir in couscous and serve.

Nutrition Facts Serving Size 3/4 cup Servings Per Container 9 Amount Per Serving

Calories 165

Calories from Fat 54 % Daily Values*

Total Fat 6g 9% Saturated Fat 1g 5% Trans Fat 0g Sodium 122mg 5% 8% Total Carbohydrate 24g Dietary Fiber 2g 8% Sugars 4g Protein 5g 10% *Percent Daily Values are based on a 2,000 calorie diet.

STORAGE

1 c. reduced-sodium chicken broth or vegetable broth

1. Place corn in a Dutch oven; cover with water. Bring to a boil; cover and cook for 6-9 minutes or until tender.

Refrigerate ears unhusked in a bag.

Corn is best within 24 hours of purchasing, or no more than 3 days

HOW TO USE

3 med. ears sweet corn, husks removed

METHOD:

Corn can be used in salsa, salads, soup, casserole, cake, fritters, and puddings

COLORS

INGREDIENTS:

Yellow & Orange Phytochemicals

PHYTOCHEMICAL BENEFITS: vision, immunity & heart health, 22risk of some cancers lowers the

21

BLACKBERRY

blackberry&orange smoothie INGREDIENTS: 1 c. blackberries 1 banana, peeled 1 sm. orange, peeled & deseeded 2 c. fresh spinach (or other leafy green)

METHOD: 1. Peel and properly wash ingredients.

2. Blend ingredients on high until smooth.

3. Serve immediately.

4 oz. water

Nutrition Facts Serving Size 1 cup Servings Per Container 1

Calories from Fat 0 % Daily Values*

Total Fat 0g 0% Saturated Fat 0g 0% Trans Fat 0g Sodium 50mg 2% 18% Total Carbohydrate 54g Dietary Fiber 14g 56% Sugars 31g Protein 6g 12% *Percent Daily Values are based on a 2,000 calorie diet.

HOW TO USE

Calories 226

STORAGE

Amount Per Serving

22

urinary tract health, memory function, lowers risk of some cancers, promotes healthy aging

COLORS

PHYTOCHEMICAL BENEFITS:

Refrigerate unwashed berries, loosely wrapped them in a plastic bag for up to 3 days • Add fresh blackberries to salads • Mix into oatmeal or cereal • Cook in breads or cobbler

Blue & Purple Phytochemicals

SWEET POTATO

sweet potatoes & beets INGREDIENTS: 2 med. sweet potatoes, cut into wedges 4 med. beets, peeled, & cut into chunks 1 sm. sweet onion 1 tbsp. & 2 tsp. olive oil, divided 1/2 tsp. garlic powder 1/2 tsp. garlic salt 3/4 tsp. ground black pepper

Nutrition Facts Serving Size 1/2 cup Servings Per Container 8

beet & parsley salad

METHOD: 1. Preheat oven to 400° F. 2. In a bowl, toss the beets with 2 teaspoons olive oil to coat. Spread in a single layer on a baking sheet.

3. Mix the remaining 1 tablespoons olive oil, garlic powder, garlic salt, and pepper in a large Ziploc plastic bag. Place the sweet potatoes and onion in the bag; shake to coat vegetables with the oil mixture.

4. Bake beets 15 minutes in the preheated oven. Mix sweet potato mixture with the beets on the baking sheet. Continue baking 45 minutes, stirring after 20 minutes, until all vegetables are tender.

INGREDIENTS:

METHOD: 1. Trim and peel raw beets, then cut into very thin slices with slicer.

2 med. beets without greens 1 c. packed fresh flat-leaf parsley leaves

2. Make small stacks of slices and cut each stack with a sharp knife into very thin strips.

1/4 tsp. sugar, or to taste 1/8 tsp. black pepper 2 tsp. extra-virgin olive oil 2 tsp. balsamic vinegar

3. Toss beets with parsley, sugar, and pepper in a serving bowl until sugar is dissolved.

4. Add oil and toss to coat.

5. Sprinkle vinegar on salad and toss again.

Nutrition Facts Serving Size 1/2 cup Servings Per Container 2

6. Serve immediately.

• Slice roasted sweets into salads • Grill with vegetables • Puree into a savory soup

vision, immunity & heart health, lowers the risk of some cancers

% Daily Values*

Total Fat 5g 8% Saturated Fat 0.5g 3% Trans Fat 0g Sodium 55mg 2% 3% Total Carbohydrate 8g Dietary Fiber 2g 8% Sugars 5g Protein 2g 4% *Percent Daily Values are based on a 2,000 calorie diet.

Remove greens and store in the vegetable drawer in the refrigerator up to 2 weeks • Grate fresh beets into a salad • Roast with olive oil • Eat fresh!

Yellow & Red Phytochemicals

PHYTOCHEMICAL BENEFITS:

COLORS

PHYTOCHEMICAL BENEFITS:

Calories from Fat 45

STORAGE

STORAGE

*Percent Daily Values are based on a 2,000 calorie diet.

Store in a pantry, away from onions, up to 3 weeks

HOW TO USE

% Daily Values*

Total Fat 3g 5% Saturated Fat 0g 0% Trans Fat 0g Sodium 113mg 5% 5% Total Carbohydrate 15g Dietary Fiber 3g 12% Sugars 5g Protein 2g 4%

Calories 80

HOW TO USE

Amount Per Serving

Calories from Fat 27

COLORS

Amount Per Serving

Calories 88

BEETS

Orange & Yellow Phytochemicals

prostrate, urinary & DNA health helps prevent some types of cancer & heart disease

23

Summer is the warmest season of the year and the season of home grown tomatoes.

The season brings an abundance of produce and rich flavors with the magnet of sunshine and fresh air. Preferred cooking methods include grilling and barbecuing to awaken our appetites.

What is cooking in summer? Planning dishes for a summer weekend is fun with bountiful produce such as home grown tomatoes, eggplants, zucchini, peaches, and an assortment of lettuces, artichokes, cucumber, shell beans, herbs, and the king of all, watermelon. Cooking ahead of time helps us to prepare for friends and family at home or planning outings where food is the protagonist and memories are made. Fears of having ripe and rotten produce stimulates our imagination to be creative, to cook ahead and freeze meals or use leftovers in a variety of ways. Summer means great sunshine, abounding flavors and happy times.

25

what’s cooking in SUMMER fresh food

ZUCCHINI/ SUMMER SQUASH

HERBS

PEACH

TOMATO

APPLE

Varieties: Dill, Oregano, & Mint

at the market

Choose squash that is heavy for its size with smooth and shiny skin.

A large variety of herbs are available during summer, such as basil, dill, parsley, rosemary, mint, and oregano. Choose herbs that are lively and bright in color.

Avoid bunches that have discolored leaves.

Pick peaches that give when pressed lightly.

Avoid fruits with any holes or bruises.

Choose tomatoes that are rich in color. Tomatoes should have smooth skin, without any wrinkles or soft spots. Ripe tomatoes will yield to slight pressure.

Look for apples that are firm and brightly colored. Green varieties are not as sweet as their red counterparts and are best for cooking.

storage

Store vegetables in a sealed container in the refrigerator.

Wrap herbs with a damp paper towel.

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

Unripe peaches should be stored in a paper bag at room temperature to ripen.

Ripe peaches should be stored carefully in the refrigerator and eaten as soon as possible.

Store tomatoes at room temperature. If overly ripe, store in the refrigerator in an unsealed container.

Store apples in the crisper of the refrigerator. If apples are purchased in bulk, ensure that none are bruised when storing.

Wash vegetables before cutting. Can be eaten raw or cooked.

Rinse herbs before using.

Chop herbs just before using to prevent browning. Fresh herbs can also be dried in a low-temperature oven.

Wash peaches just before eating. Best eaten fresh, but can be cooked as in pies or tarts.

Wash tomatoes just before eating. May be eaten raw or cooked. Avoid cooking tomatoes in aluminum containers, as it may react to the acid in the tomatoes.

Wash apples before eating. May be eaten raw or cooked as in oatmeal or pies.

preparation

ARTICHOKE

POTATO

PEAR

CUCUMBER

FIELD PEAS

EGGPLANT

WATERMELON

Chose those that show no sign of spoilage such as mold or bruises. You may cut damaged area and salvage immediately.

Choose potatoes that are firm, relatively smooth and without any decay. Avoid potatoes that are sprouting or with green spots.

Choose pears that are firm with a smooth skin without bruises.

Allow to ripen if too hard. Pears that are overripe will be very soft.

Cucumbers should be firm, rounded at the ends, and deep green in color.

Choose unshelled peas with flexible, well-filled pods with tender seeds.

They should be a lively green.

Choose eggplants that are glossy, firm and full colored and not streaked by brown.

Choose fruit that is heavy for its size. Skin should be smooth. Choose fruit with a creamy yellow sun spot.

Despite their tough and hard appearance they are surprisingly perishable.

Keep fresh artichokes up to 2 weeks in a plastic bag in the refrigerator.

Store potatoes in a cool, dark place away from sunlight in a paper bag. Store onions separately.

Do not store in the refrigerator.

If pears are not ripe, allow to ripen at room temperature for a few days. Store ripe fruit in the refrigerator.

Store cucumbers in the refrigerator.

Fresh peas should be stored in the refrigerator in a bag. Rinse pods before using.

Whole eggplants will keep well in a well-ventilated place at 50ยบF for up to a week. It is best not to refrigerate eggplants.

They can be frozen and dried.

Uncut watermelon should be stored in a cool place. Once cut, fruit should be stored in the refrigerator to preserve taste, texture, and juiciness.

You may pickle the hearts or steam or bake the whole vegetable according to recipe.

Scrub potatoes well before eating. Remove any eyes or bruises with a paring knife.

Best eaten cooked.

Wash fruit before eating.

Can be eaten raw or cooked.

Wash cucumbers before slicing. If the skin is waxy, peel off. Best eaten raw, but can be cooked.

May be eaten raw, but best cooked. Snap off the top and bottom of the pod and then gently pull off the thread.

Gently open pods and remove the seeds.

Slice fresh eggplants and salt lightly to remove bitterness. Use as indicated in recipe.

Wash watermelon before slicing. Best eaten raw.

ZUCCHINI

zucchini fries with fresh lemon &dill 1 tbsp. fresh lemon juice 1 tbsp. water 1/2 c. whole-wheat bread crumbs 1 tbsp. minced fresh dill 1 tsp. minced lemon zest 1 tsp. garlic salt 1/2 tsp. freshly ground black pepper

2. Cut zucchini in half lengthwise; slice each half into four long spears (you should have 24 fries). Place in large bowl. Add flour; toss to coat.

3. Whisk together egg substitute, lemon juice, and water in shallow bowl.

Combine panko, dill, lemon zest, garlic salt, and pepper in another shallow bowl.

4. Dip a zucchini spear into egg mixture and turn to coat; gently shake off any excess, next, place in breadcrumb mixture and turn to coat; place on prepared pan. Repeat with remaining zucchini, making sure fries do not touch or overlap.

28

5. Spray fries with nonstick spray and bake until brown and crunchy, about 25 minutes. Transfer pan to wire rack and cool several minutes.

Nutrition Facts Serving Size 6 fries Servings Per Container 4 Amount Per Serving

Calories 108

Calories from Fat 18 % Daily Values*

Total Fat 2g 3% Saturated Fat 0g 0% Trans Fat 0g Sodium 138mg 6% 6% Total Carbohydrate 19g Dietary Fiber 3g 12% Sugars 4g Protein 6g 12% *Percent Daily Values are based on a 2,000 calorie diet.

STORAGE

1 egg & 2 egg whites, mixed

1. Preheat oven to 400° F. Line large rimmed baking sheet with silicone baking mat or parchment paper.

HOW TO USE

3 med. zucchini 2 tbsp. whole-wheat flour

METHOD:

PHYTOCHEMICAL BENEFITS: eye & cell health, arterial, lung & liver function, lowers the risk of some cancers, promotes strong bones & teeth

COLORS

INGREDIENTS:

Refrigerate unwashed zucchini in a plastic bag for up to one week

• Grill with lemon and olive oil • Shred and bake into breads • Slice into salads

Yellow & Green Phytochemicals

HERBS

farm to table dill & parsley dressing INGREDIENTS: 1 c. low fat plain greek yogurt 1 tbsp. fresh lemon juice 1 tbsp. minced chives or green onion 1 tbsp. minced shallots 1 tbsp. minced dill 1 tbsp. minced parsley 1/2 tsp. of salt & pepper

PEACH

broiled peaches with yogurt

METHOD:

INGREDIENTS:

METHOD:

1 c. low fat yogurt

1. Grill or broil peaches for 4-5 minutes.

2 tsp. honey

1. For a chunky dressing, combine all ingredients in a bowl and stir well. Chill for at least half an hour before serving.

1/2 tsp. vanilla extract 6 ripe peaches, halved 1/4 c. small mint leaves

2. For a smoother dressing, puree all in a blender until well combined. Chill for half an hour before serving.

Nutrition Facts

Nutrition Facts

Amount Per Serving

Amount Per Serving

Serving Size 2 tbsp.

Servings Per Container 8

*Percent Daily Values are based on a 2,000 calorie diet.

• Use on salads • Use as garnish on fresh cut vegetables

PHYTOCHEMICAL BENEFITS:

% Daily Values*

*Percent Daily Values are based on a 2,000 calorie diet.

Green Phytochemicals

vision, immunity & heart health, lowers the risk of some cancers

Peaches can be stored in the refrigerator for up to a week • Bake into pies, cakes, breads, or cobblers • Slice fresh into a salad • Blend and use in chutney, ice creams, and smoothies Yellow & Orange Phytochemicals

PHYTOCHEMICAL BENEFITS: COLORS

eye & cell health, arterial, lung & liver function, lowers the risk of some cancers, promotes strong bones & teeth

Calories from Fat 10

Total Fat 1g 2% Saturated Fat 0g 0% Trans Fat 0g Sodium 10mg 0% 7% Total Carbohydrate 20g Dietary Fiber 2g 8% Sugars 18g Protein 3g 6%

STORAGE

Calories 90

Pour into a bottle or jar and refrigerate for up to 2 weeks

HOW TO USE

Total Fat 0g 0% Saturated Fat 0g 0% Trans Fat 0g Sodium 20mg 1% 0% Total Carbohydrate 1g Dietary Fiber 0g 0% Sugars 1g Protein 1g 0%

COLORS

% Daily Values*

STORAGE

Calories from Fat 0

3. Set broiled peaches in center of plate. Spread dressing on peaches, scatter mint over dressing.

Serving Size 1/2 peach Servings Per Container 12

HOW TO USE

Calories 10

2. Whisk together first 3 ingredients in a medium bowl. Set aside.

29

TOMATO

APPLE

roasted tomato &asparagus wraps INGREDIENTS:

36 lg. stalks of asparagus, tough ends removed 54 cherry tomatoes 1 med. sweet onion, thinly sliced 2 tbsp. chopped garlic 1 tbsp. extra-virgin olive oil 2 tsp. dried oregano 1 tbsp. balsamic vinegar 6 whole-wheat tortillas 1 c. hummus 3/4 c. reduced fat cheese, grated

apple salsa

METHOD:

1. Preheat oven to 400° F. Combine first six ingredients in a large bowl; toss until vegetables are well coated with oil.

2. Roast on a foil-lined baking sheet for 20 minutes; remove from oven, sprinkle with vinegar and toss; set aside to cool.

3. When vegetables are at room temperature, assemble wraps: spread about two tablespoons of hummus on each tortilla, and then arrange roasted vegetables on top of the hummus; top vegetable with cheese, about two tablespoons; and roll up like a jelly roll.

INGREDIENTS:

2 c. diced gala apple (about 3/4 lb.)

1/2 c. diced red bell pepper 1/3 c. fresh lime juice 1/4 c. diced red onion 1/4 c. minced fresh cilantro 1 tbsp. honey 1/4 tsp. freshly ground black pepper

METHOD:

1. Combine all ingredients, stirring well.

2. Serve on tacos, with baked corn chips or as a spicy garnish for any food.

1 jalapeño pepper, seeded & minced pinch of salt & pepper

Nutrition Facts

prostate, urinary & DNA health, helps prevent cancer & heart disease

Total Fat 10g 15% Saturated Fat 3g 15% Trans Fat 0g Sodium 296mg 12% 10% Total Carbohydrate 29g Dietary Fiber 7g 28% Sugars 0g Protein 11g 22% *Percent Daily Values are based on a 2,000 calorie diet.

Calories 22

Calories from Fat 0 % Daily Values*

Total Fat 0g 0% Saturated Fat 0g 0% Trans Fat 0g Sodium 24mg 1% 2% Total Carbohydrate 6g Dietary Fiber 1g 4% Sugars 5g Protein 0g 0% *Percent Daily Values are based on a 2,000 calorie diet.

PHYTOCHEMICAL BENEFITS:

Red Phytochemicals

heart health, promotes healthy cholesterol levels, lowers the risk of some cancers

STORAGE

% Daily Values*

PHYTOCHEMICAL BENEFITS:

• Slice into a salad • Sauté with onions and potatoes • Stuff with sliced zucchini and bake

Calories from Fat 90

COLORS

Calories 238

Amount Per Serving

Apples should be stored in a breathable bag in the refrigerator

HOW TO USE

Amount Per Serving

Store in an air tight container, in the refrigerator for 2-3 days

• Slice into salads • Eat whole • Bake with cinnamon for a healthy sweet treat

COLORS

Serving Size 1 wrap Servings Per Container 6

STORAGE

Nutrition Facts

HOW TO USE

Serving Size 1/4 cup Servings Per Container 12

White & Red Phytochemicals

ARTICHOKE

grilledwithartichoke yogurt sauce INGREDIENTS:

4 lg. artichokes 2 tbsp. olive oil

METHOD:

1. Working with 1 artichoke at a time, trim off outer leaves, then cut in half lengthwise through stem.

1 lemon, halved

2. Cook artichokes in a large pot of lightly salted (no more than a tablespoon) boiling water until almost tender but not falling apart, 10-15 minutes. Drain.

1/2 c. low fat yogurt

3. Brush artichokes with oil and season with pepper.

pinch of pepper

1 tbsp. of chopped fresh dill

4. Grill cut side down until charred in spots and hearts are tender, about 5 minutes on medium heat.

5. Remove from grill and squeeze lemon juice on top.

Nutrition Facts

6. Whisk in yogurt and dill to make the sauce.

Serving Size 1 cup Servings Per Container 4

7. Serve the grilled artichokes with the yogurt sauce.

% Daily Values*

*Percent Daily Values are based on a 2,000 calorie diet.

PHYTOCHEMICAL BENEFITS:

heart health, promotes healthy cholesterol levels, lowers the risk of some cancers

STORAGE

Calories from Fat 36

Total Fat 4g 6% Saturated Fat 1g 5% Trans Fat 0g Sodium 48mg 2% 2% Total Carbohydrate 7g Dietary Fiber 4g 16% Sugars 4g Protein 3g 6%

Store unwashed in a plastic bag for up to a week

HOW TO USE

Calories 65

• Bake with lemon and olive oil • Use the chokes for salads and soups

COLORS

Amount Per Serving

White & Green Phytochemicals

31

INGREDIENTS: 3 lb. sm. red potatoes 1/3 c. chopped fresh chives 3 tbsp. chopped fresh parsley 2 tbsp. chopped fresh basil 1 tbsp. chopped fresh tarragon 3 tbsp. fresh lemon juice 2 tbsp. water 2 tbsp. extra virgin olive oil 1/4 tsp. kosher salt & freshly ground pepper 2 tbsp. water

METHOD: 1. To prepare salad, place potatoes in a large sauce pan and cover with water; bring it a boil.

2. Reduce heat and simmer 18 minutes or until tender. Drain.

3. Cut potatoes into quarters and place in a large bowl. Set aside.

4. To prepare dressing, combine chives and remaining ingredients in a small bowl; stir with a whisk.

5. Pour dressing over potato mixture, tossing gently to combine.

6. Serve salad warm or chilled.

32

Nutrition Facts Serving Size 1/2 cup Servings Per Container 6-8 Amount Per Serving

Calories 200

STORAGE

heart health, promotes healthy cholesterol levels, lowers the risk of some cancers

HOW TO USE

red potato salad with herbs

PHYTOCHEMICAL BENEFITS:

Calories from Fat 40

Store in a cool, dark place in the pantry, away from onions

Potato can be cooked by itself or mixed with other vegetables and herbs in different ways, baked, mashed, poached and roasted

% Daily Values*

Total Fat 4.5g 7% Saturated Fat 0.5g 3% Trans Fat 0g Sodium 210mg 9% 13% Total Carbohydrate 38g Dietary Fiber 4g 16% Sugars 3g Protein 5g 12% *Percent Daily Values are based on a 2,000 calorie diet.

COLORS

POTATO

White Phytochemicals

PEAR

CUCUMBER

caramelized pears with pecans

cucumber-mint yogurt dip

INGREDIENTS: 2 pears 2 tbsp. water 1/2 tbsp. unsalted butter, melted 1 tbsp. light brown sugar 1/4 c. orange juice 1/8 tsp. cinnamon 1 tsp. cardamom 1/4 c. pecans, chopped

Nutrition Facts

METHOD: 1. Cut pears in fourths, lengthwise and deseed.

3. Combine melted butter, brown sugar, and orange juice. Pour butter mixture over pears and sprinkle with cinnamon and cardamom.

4. Sprinkle pecans on top and cover with foil and bake at 375° F for 20 minutes.

1 c. yogurt 1 tsp. white vinegar 1 tsp. fresh spearmint, chopped 1/2 tsp. sugar 2 tsp. scallions, chopped

METHOD: 1. Place all ingredients in a large mixing bowl and combine.

2. Allow to chill in the refrigerator for at least one hour for best results.

3. Serve as a dip for vegetables, a spread for crackers, or a side dish on its own.

Nutrition Facts Serving Size 1/4 cup Servings Per Container 4

Pears can be used in salads, pies, purees, pizza topping, breads, soups, cakes, cobblers, preserve, and smoothies.

Calories from Fat 5 % Daily Values*

Total Fat 0.5g 1% Saturated Fat 0g 0% Trans Fat 0g Sodium 30mg 1% 3% Total Carbohydrate 9g Dietary Fiber 2g 8% Sugars 6g Protein 4g 8% *Percent Daily Values are based on a 2,000 calorie diet.

Wrap each cucumber individually in a paper towel, store inside a plastic bag in the refrigerator. Store up to 1 week Cucumbers can be used in salads, salsa, sandwiches, and lemonades

Green Phytochemicals

PHYTOCHEMICAL BENEFITS:

COLORS

PHYTOCHEMICAL BENEFITS:

eye and cell health, arterial, lung & liver function, lowers the risk of some cancers, promotes strong bones and teeth

Calories 60

HOW TO USE

*Percent Daily Values are based on a 2,000 calorie diet.

Pears can be stored in pantry up to 4 days or until ripe. For longer period (5-7days) pears should be stored in a plastic bag in refrigerator

COLORS

Total Fat 6g 9% Saturated Fat 1g 5% Trans Fat 0g Sodium 2mg 0% 6% Total Carbohydrate 18g Dietary Fiber 3g 16% Sugars 12g Protein 1g 2%

STORAGE

% Daily Values*

HOW TO USE

Calories from Fat 54

STORAGE

Amount Per Serving

Amount Per Serving

Calories 124

2 cucumbers, peeled & shredded

2. Lay pear slices in pie dish and pour water over pears.

5. Cooking time may vary depending on the ripeness of the pears.

Serving Size 1/2 pear Servings Per Container 4

INGREDIENTS:

Green Phytochemicals

eye and cell health, arterial, lung & liver function, lowers the risk of some cancers, promotes strong bones and teeth

33

INGREDIENTS:

1 lb. yellow squash or zucchini (or mixture of both, about 4 sm.)

1 med. onion, diced 1 tbsp. extra virgin olive oil 1 tbsp. fresh lemon juice or red wine vinegar 1/4 tsp. black pepper 1/4 tsp. garlic or onion powder 1 tsp. chopped fresh parsley or basil 1 tbsp. grated parmesan cheese (optional)

Serving Size 1 squash Servings Per Container 4

Total Fat 4g 6% Saturated Fat 1g 5% Trans Fat 0g Sodium 45mg 2% 1% Total Carbohydrate 4g Dietary Fiber 1g 4% Sugars 2g Protein 2g 4% *Percent Daily Values are based on a 2,000 calorie diet.

HOW TO USE

% Daily Values*

STORAGE

Amount Per Serving

Calories from Fat 40

1. Slice the squash into very thin slices (you can use a vegetable peeler to make ribbons, use a mandolin to make thin slices, or julienne with a knife). Set aside in a medium bowl.

2. In a small bowl, combine oil, lemon juice or vinegar, pepper, garlic or onion powder, and parsley and whisk to combine. Whisk in parmesan.

3. Add the dressing to the squash and toss to coat.

Let stand 10 minutes and serve.

Nutrition Facts Calories 60

METHOD:

Store unwashed squash in a bag; place in the vegetable drawer of the refrigerator

• Roast with root vegetables • Puree into a soup

rainbow green bean salad INGREDIENTS:

METHOD:

2 c. fresh green beans, cut into 1”

1. Steam green beans in a steamer basket for 5 minutes.

2 c. black beans, drained & rinsed

2. Press garlic.

2 cloves garlic, pressed

1 lg. tomato 1/2 c. thinly sliced carrots 1/2 c. thinly sliced or chopped yellow bell pepper 2 tbsp. fresh basil, chopped

3. Chop tomato, carrots, and bell peppers.

4. Combine all ingredients in a bowl.

5. Refrigerate for at least 30 minutes.

1 tbsp. fresh oregano, chopped 1 tbsp. fresh parsley, chopped juice of 1 lemon 3 tbsp. extra virgin olive oil

Nutrition Facts

pinch of sea salt & pepper

Serving Size 1 cup Servings Per Container 8 Amount Per Serving

Store in an air tight container or a bag in refrigerator for 4-5 days

STORAGE

simple summer squash

BEANS

Pears can be used in salads, pies, purees, pizza topping, breads, soups, cakes, cobblers, preserve, and smoothies

HOW TO USE

SQUASH

Calories from Fat 45 % Daily Values*

Total Fat 5g 8% Saturated Fat 1g 5% Trans Fat 0g Sodium 66mg 3% 4% Total Carbohydrate 12g Dietary Fiber 5g 20% Sugars 0g Protein 4g 8% *Percent Daily Values are based on a 2,000 calorie diet.

PHYTOCHEMICAL BENEFITS: Yellow, Orange, & Green Phytochemicals

Green Phytochemicals

COLORS

COLORS

PHYTOCHEMICAL BENEFITS: vision, immunity & heart health, lowers the risk of some cancers

Calories 107

eye and cell health, arterial, lung & liver function, lowers the risk of some cancers, promotes strong bones and teeth

INGREDIENTS:

2 med. eggplants, thinly sliced (about 1/2”) 1 tbsp. canola oil 2 lg. onions, finely chopped 6 cloves garlic, peeled & coarsely chopped 3 eggs 1 1/2 lb. (about 3 c.) small curd, low fat cottage cheese 1 c. parmesan cheese, finely grated 1/4 c. fresh basil, finely chopped (or 2 tsp. dried) 1 tsp. black pepper 6 c. tomato sauce 1/2 lb. mozzarella cheese, reduced fat, grated

METHOD:

1. Spray grill (or grill pan) with non-stick spray; preheat to medium heat. Grill each slice of eggplant for about two minutes on each side or until nicely browned grill marks appear. Remove to plate and cool covered with a paper towel.

Nutrition Facts Serving Size 1/2 cup Servings Per Container 4 Amount Per Serving

Calories 190

Calories from Fat 63 % Daily Values*

Total Fat 7g 11% Saturated Fat 3g 15% Trans Fat 0g Sodium 190mg 8% 4% Total Carbohydrate 13g Dietary Fiber 5g 20% Sugars 6g Protein 19g 38%

STORAGE HOW TO USE

eggplant lasagna with fresh basil

PHYTOCHEMICAL BENEFITS:

urinary tract health, memory function, lowers risk of some cancers, promotes healthy aging

COLORS

EGGPLANT

Wrap in a plastic wrap and refrigerate 5-7 days, blanched eggplant can be frozen 3-4 months Eggplant can be used in different ways such as in stir fry, sandwiches, dips, cutlets, baked, fries, mash, and curries Blue & Purple Phytochemicals

*Percent Daily Values are based on a 2,000 calorie diet.

2. While eggplant is cooling, add canola oil to a large skillet and bring to medium heat. Add onions and cook for about three minutes, stirring often.

Add garlic and cook an additional two minutes, stirring constantly; remove from heat.

3. Put eggs in medium-sized bowl and beat well with a fork. Add cottage cheese, parmesan cheese, basil, and black pepper to beaten eggs combine ingredients well and set aside.

4. Layer ingredients in a 9” x 13” pan in the following order: tomato sauce, eggplant slices, cheese and repeat.

5. Bake at 350° F for 45 minutes.

Cool for 15 minutes.

35

INGREDIENTS:

METHOD:

Nutrition Facts Serving Size 2 tbsp.

Servings Per Container 12

Calories 81

1 c. sugar cinnamon, stick or powder 1-2 tbsp. lemon juice

1. Properly clean and peel the fruit if needed.

2. Cut fruit into medium dice.

3. Combine fruit with sugar and cinnamon in a pot or saucepan 4. Bring to boil. Reduce heat to low and simmer until the liquid is almost evaporated.

5. Remove from heat and stir in 1 tablespoon lemon juice into mixture.

6. Cool and store in an airtight container in the refrigerator.

36

Store fresh, at room temperature, until ripe. Refrigerate up to 1 week. • Use preserves in parfaits and a top whole grain breads • Combine with balsamic vinegar or olive oil for a salad dressing Yellow, Orange & Purple Phytochemicals

Amount Per Serving

Calories from Fat 0 % Daily Values*

3 c. whole fresh fruit (peaches, pears, or figs)

STORAGE

vision, immunity, urinary tract, heart health, lowers the risk of some cancers, improves memory function, healthy aging

HOW TO USE

old fashioned fruit preserve

PHYTOCHEMICAL BENEFITS:

COLORS

PEACH

Total Fat 0g 0% Saturated Fat 0g 0% Trans Fat 0g Sodium 0mg 0% 7% Total Carbohydrate 21g Dietary Fiber 1g 4% Sugars 20g Protein 0g 0% *Percent Daily Values are based on a 2,000 calorie diet.

EGGPLANT

traditional baba ghanoush INGREDIENTS:

METHOD:

1. Preheat oven to 400° F. Arrange oven racks so you have one low and one high in the oven.

1 lg. eggplant 1 1/2 tbsp. tahini sauce 4 cloves garlic, smashed 1 lemon, juiced 1/2 tsp. red pepper flakes (optional) black pepper to taste 1 tbsp. olive oil, or to taste 1 pinch dried parsley flakes

2. Cut a shallow slit along the side of the eggplant and place into a baking dish.

3. Roast in preheated oven on the lower rack until the eggplant is completely shrunken and soft, about 40 minutes.

Move dish to higher rack and continue baking until the skin is charred, about 5 minutes more. Let eggplant cool until cool enough to handle.

Nutrition Facts Serving Size 1/4 cup Servings Per Container 4

4. Peel and discard skin from eggplant.

Put eggplant into a bowl; add tahini, garlic, lemon juice, and red pepper flakes. Stir until ingredients are evenly mixed. Drizzle.

Amount Per Serving

Calories from Fat 63 % Daily Values*

1. Squeeze tomato quarters into a wire mesh strainer over a 4 cup measuring cup. Place squeezed tomatoes into strainer, and firmly press with back of a spoon, pressing until liquid measures 3 cups.

6 c. 1” seeded ripe watermelon chunks 1/4 c. maple syrup 2 tbsp. fresh lemon juice

2. Process half of tomato juice, half of watermelon mixture and half of maple syrup in a blender until smooth. Repeat with remaining tomato juice, watermelon and maple syrup. Stir in lemon juice.

3. Place in a shallow dish and put in freezer. Stir with a fork every 10 to 15 minutes until frozen and ready to serve.

Nutrition Facts Serving Size 1 cup Servings Per Container 6 Amount Per Serving

Calories 107

Calories from Fat 9

Sauté and toss into salads add cubed eggplant into a stir fry or bake into pasta dish

COLORS

Blue & Purple Phytochemicals

Total Fat 1g 2% Saturated Fat 0g 0% Trans Fat 0g Sodium 10mg 0% 9% Total Carbohydrate 26g Dietary Fiber 2g 8% Sugars 7g Protein 2g 4% *Percent Daily Values are based on a 2,000 calorie diet.

STORAGE

Wrap in a plastic wrap and refrigerate 5-7 days, blanched eggplant can be frozen 3-4 months

PHYTOCHEMICAL BENEFITS: urinary tract health, memory function, lowers risk of some cancers, promotes healthy aging

METHOD:

HOW TO USE

STORAGE

*Percent Daily Values are based on a 2,000 calorie diet.

INGREDIENTS:

6 ripe lg. tomatoes, quartered

% Daily Values*

HOW TO USE

Total Fat 7g 11% Saturated Fat 1g 5% Trans Fat 0g Polyunsaturated Fat 2g Monounsaturated Fat 4g Cholesterol 0mg 0% 5% Potassium 158mg 0% Sodium 8mg 2% Total Carbohydrate 6g Dietary Fiber 2g 8% Sugars 1g Protein 2g 4%

tomato-watermelon sorbet

PHYTOCHEMICAL BENEFITS: prostate, urinary & DNA health, helps prevent cancer & heart disease

COLORS

Calories 83

WATERMELON

When storing a halved melon, leave the seeds in to help keep it fresh.

Once you’ve cut into a melon, wrap the remainder in plastic and it should keep in the refrigerator for about 3 days Watermelon can be used in salads, drinks, jellies, teas, and popsicles Red Phytochemicals

37

Fall is a bittersweet season with the last breath of summer tomatoes, peppers and corn and the arrival of the lovely pumpkin.

Fall colors bring the appetite for exotic spices as fresh herbs of summer dry. The soothing pace of simmering on the stove or braising in the oven suits the ingredients in the fall. Sweet bell peppers, cauliflowers, remnants of summer squash, honeydew melons, radishes, oranges, sweet potatoes, pumpkins, plums and pomegranates respond to the question of what is cooking in fall. One may be inclined to make bone or vegetable stocks by layering ingredients and spices, and simmering them in a pot. Using water to extract flavors from bones and vegetables makes the cook a magician in the kitchen. Fall is the time to induce fall fruits to release their natural sugars and wed exotic spices.

You may become a fall gardener taking advantage of cooler weather. In warmer parts of the country like Texas, broccoli, kale, collards, spinach, Swiss chard, and herbs like cilantro grow as well in the fall as they do in the spring. Fall is the season of waiting. “Fall is the bittersweet season with the mellow, messy, leaf-kicking, making the perfect pause between the opposing miseries of summer and winter�

(Carol Bishop Hipps).

39

what’s cooking in FALL fresh food

SWEET BELL PEPPER

CAULIFLOWER ZUCCHINI/ SUMMER SQUASH

CELERY

HONEYDEW MELON

RADISH

at the market

Choose peppers that are bright in color with smooth, firm skin.

Stems should be green and fresh.

Pick cauliflower that has white florets with clusters that are together, not separated. Heads that are surrounded with lots of green leaves are freshest.

Choose squash that is heavy for its size with smooth and shiny skin.

Choose celery that is crisp and snaps easily.

The leaves should be pale to light green in color and free from yellow patches.

Choose fruits that are heavy for their size. When you tap against the fruit, it should sound deep as a sign of ripeness. When pressing against the stem, it should give slightly. The ripe fruit should also smell like honeydew melons.

Radishes can be white, red, purple or black and of various shapes. Look for plump, firm bulbs and bright green crisp leaves.

storage

Store bell peppers in the refrigerator.

Sliced bell peppers should be stored in a sealed container or plastic bag and used within 5 days.

Store cauliflower in a plastic bag in the refrigerator with the stem side down.

Store vegetables in a sealed container in the refrigerator.

Store celery in plastic grocery bag, sealed tightly in the refrigerator.

Store ripe fruits directly in the refrigerator for 3-4 days. Unripe fruits can be stored at room temperature for a few days to allow ripening. Cut fruit should be stored in a sealed container in the refrigerator.

Store in the refrigerator unwashed and loose in a plastic bag with plenty of circulation for up to 5 days.

preparation

Wash bell peppers before using. Can be eaten raw or cooked.

Slice bell pepper in half and remove the seeds before using.

Rinse cauliflower before using. May be eaten raw or cooked, but avoid overcooking cauliflower. Trim away any brown spots.

Wash vegetables before cutting.

Can be eaten raw or cooked.

Remove stalks as needed from the base.

Rinse celery before use.

May be eaten raw or cooked. Use the leaves in place of other herbs.

Wash fruits before slicing. Cut off a small section from the top and bottom to make a stable base. Slice the rind off, cut in half and remove seeds. Cut fruits into pieces or slices. Best eaten raw.

Radishes are mostly eaten raw in salads as a crunchy vegetable; they may be roasted as well. Both leaves and vegetable are edible.

ORANGES

PUMPKIN

SWEET POTATO

SPINACH

POMEGRANATE

PLUM

HERBS Varieties: Basil, Mint, Oregano

Avoid oranges that have soft spots or mold. Choose oranges that have smooth skin and are firm and heavy for their size.

Those that are thin-skinned and smaller in size will generally be juicier than larger oranges.

Pumpkins should have a hard shell with shiny skin. Check for firm, fresh stems. Choose small pumpkins rather than large, as the larger ones can have a bitter taste.

Choose firm, small to medium sized sweet potatoes with firm skin.

Choose spinach that has vibrant green leaves, without any yellowing. The leaves should look fresh and tender.

Pick fruits that are a rich red color, heavy for its size, without any wrinkles or dark spots. The skin should be smooth.

Look for plums that are free of blemishes, discoloration, and soft spots. If fruit is not ripe, the process can be completed at home.

A variety of herbs are available during fall, such as basil, mint, and oregano.

Choose herbs that are lively and bright in color.

Avoid bunches that have discolored leaves.

Store at room temperature or in the refrigerator.

Store pumpkins in a cool, dark place.

Ensure there are no holes in the pumpkin.

Store in a dark, dry place. Do not store alongside onions.

Store spinach with a paper towel wrapped around it. Seal in a plastic bag in the refrigerator until ready to use.

Once seeds have been removed, store in a sealed container in the refrigerator. Line the container with a paper towel to absorb any extra moisture.

Do not store in the refrigerator until they are fully ripe. Afterwards they can be kept in the refrigerator for a few days.

Wrap herbs with a damp paper towel.

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

Wash oranges before eating. May be eaten raw or cooked.

Wash pumpkins well before slicing. Cut off the stem, then in half to scoop out seeds. Can be roasted or steamed.

Bake, boiled, or stewed.

Can be eaten peeled or unpeeled.

Place spinach in a bowl and fill with water. Allow to soak for five minutes to let dirt fall to the bottom.

Rinse spinach again. May be eaten raw or cooked.

Rinse pomegranate before slicing. Cut in quarters; remove seeds by tapping out seeds into a bowl filled with water. Or, scoop out seeds carefully with fingers. Best eaten raw.

Fresh plums may be used in salads or desserts. Dried plums are called prunes and they may be consumed as such or included in sweet and savory stews.

Rinse herbs before using. Chop herbs just before using to prevent browning. Fresh herbs can also be dried in a low-temperature oven.

SWEET BELL PEPPER

CAULIFLOWER

confetti bean salad INGREDIENTS:

easy cauliflower

METHOD:

INGREDIENTS:

1. Combine the beans with the vegetables and cilantro or parsley.

1 16 oz. can garbanzo or white beans, rinsed and drained 1/4 red onion, finely diced

1/2 lg. head of cauliflower 2 tbsp. olive oil 1/4 tsp. of sea salt

2. Season with salt and pepper.

3 baby carrots or 1 med. carrot, thinly sliced

1 garlic clove, minced

3. Drizzle in olive oil and lemon juice. Stir well to combine.

Let sit for half hour to let the flavors combine well.

Serve chilled or at room temperature.

1/2 red bell pepper, finely diced 1/2 yellow bell pepper, finely diced 1/4 c. dried cranberries 1/4 c. cilantro or parsley, chopped

1 sm. bunch of chives, chopped zest & juice of 1 lemon 1 tbsp. freshly grated parmesan

1/2 tsp. pepper

pinch of pepper

2 tbsp. extra virgin olive oil

Amount Per Serving

Amount Per Serving

Calories 132

Calories from Fat 54 % Daily Values*

Calories from Fat 9 % Daily Values*

*Percent Daily Values are based on a 2,000 calorie diet.

Total Fat 1g 2% Saturated Fat 0g 0% Trans Fat 0g Sodium 50mg 2% 3% Total Carbohydrate 8g Dietary Fiber 3g 12% Sugars 3g Protein 3g 6% *Percent Daily Values are based on a 2,000 calorie diet.

PHYTOCHEMICAL BENEFITS:

PHYTOCHEMICAL BENEFITS:

Total Fat 6g 9% Saturated Fat 1g 5% Trans Fat 0g Sodium 148mg 6% 6% Total Carbohydrate 17g Dietary Fiber 4g 16% Sugars 6g Protein 4g 8%

vision, immunity & heart health, lowers the risk of some cancers

4. Remove from the heat, and stir in the chives, lemon zest, and juice. Sprinkle with freshly grated parmesan cheese and a pinch of pepper.

Serving Size 1/2 cup Servings Per Container 12

Calories 45

heart health, promotes healthy cholesterol levels, lowers the risk of some cancers

3. Wait until the cauliflower gets slightly brown on the bottom, then toss it with the spatula. Continue browning, and add the garlic. Sauté until the pieces are deeply golden.

STORAGE

STORAGE HOW TO USE COLORS

Grill and add to a sandwich or rice dish Chop finely and add to a pizza, green salad, stir fry, or pasta dish

42

Nutrition Facts

Serving Size 1/2 cup Servings Per Container 6

Store in a plastic bag in the vegetable crisper of the refrigerator

Yellow & Orange Phytochemicals

Nutrition Facts

2. Heat the olive oil in a large skillet over medium-high heat. When hot, add the cauliflower and salt and stir until the florets are coated.

Refrigerated in loosely wrapped plastic for up to 2 weeks

HOW TO USE

1/2 tsp. salt

1. Cut the cauliflower into florets.

Rinse under running water, set aside.

• Roast with garlic and oil • Mash into mashed potatoes

COLORS

juice 1/2 lemon

METHOD:

White, Green, & Yellow Phytochemicals

METHOD:

1 head cauliflower cut into florets

1. Preheat the oven to 425° F.

1 butternut squash, peeled, innards removed, cut into 2” pieces 6-10 whole garlic cloves, sliced 1/4 c. extra virgin olive oil 1/2 tsp. pepper 2 tbsp. fresh rosemary, chopped 1/4 c. parmesan cheese pinch of salt & pepper

2. Place the cauliflower, squash, and garlic into a large bowl.

Drizzle olive oil over the vegetables, save some to add as they roast. Add salt, pepper, and the herbs and parmesan cheese (if using) and then toss everything well to combine.

Nutrition Facts Serving Size 1 cup Servings Per Container 4 Amount Per Serving

Calories 65

Calories from Fat 36 % Daily Values*

Total Fat 4g 6% Saturated Fat 1g 5% Trans Fat 0g Sodium 48mg 2% 2% Total Carbohydrate 7g Dietary Fiber 4g 16% Sugars 4g Protein 3g 6%

STORAGE

INGREDIENTS:

vision, immunity & heart health, lowers the risk of some cancers

Store unwashed squash in a bag; place in the vegetable drawer of the refrigerator

HOW TO USE

roasted butternut squash &cauliflower

PHYTOCHEMICAL BENEFITS:

• Roast with root vegetables • Puree into a soup

COLORS

SQUASH

Orange & Yellow Phytochemicals

*Percent Daily Values are based on a 2,000 calorie diet.

3. Put all the vegetables in a metal or glass roasting pan or baking dish. Put the pan in the oven and roast for 20-25 minutes.

4. After about 20 minutes, the top should be browning a bit. Turn the vegetables in the pan and roast for an additional 10-15 minutes or until the squash pieces are tender enough to stick a fork in them. If the vegetables seem dry, drizzle with additional oil.

43

CELERY

celery sunshine smoothie INGREDIENTS:

METHOD: 1. Add all ingredients to a powerful blender. If your blender isn’t powerful, coarsely chop ingredients and then blend.

inside leafy part of a celery head, halved 1 med. sized tomato 1 english cucumber, cut into 4 pieces juice of 1/2 lemon

Nutrition Facts Serving Size 1 cup Servings Per Container 2

% Daily Values*

*Percent Daily Values are based on a 2,000 calorie diet.

Whole celery last 3-4 weeks, refrigerate

HOW TO USE

Calories from Fat 0

Total Fat 0g 0% Saturated Fat 0g 0% Trans Fat 0g Sodium 44mg 2% 2% Total Carbohydrate 5g Dietary Fiber 2g 8% Sugars 3g Protein 1g 2%

Slice into salads, eat whole with a yogurt dip or purĂŠe for a refreshing soup

COLORS

Calories 96

STORAGE

Amount Per Serving

Green Phytochemicals

PHYTOCHEMICAL BENEFITS: eye, and cell health, arterial, lung & liver function, lowers the risk of some cancers, promotes strong bones and teeth

HONEY DEW MELON

melon salad with fresh mint & cilantro INGREDIENTS:

4 c. honey dew melon, chunks 1/3 c. fresh mint, chopped 1/3 c. fresh cilantro leaves, chopped

METHOD:

1. Combine all of the ingredients in a bowl and toss together.

2. Chill for at least two hours.

1 tbsp. of fresh lime juice

RADISH

roasted&radishes,carrots peppers INGREDIENTS:

6 radishes, sliced into 1/4” rounds 4 carrots, peeled & cut into 1/4” rounds 1 red bell pepper, thinly sliced 1 green onion, thinly chopped 2 tbsp. extra virgin olive oil 1/4 c. balsamic vinegar salt & pepper to taste

Nutrition Facts

Nutrition Facts

Amount Per Serving

Amount Per Serving

Serving Size 1 cup Servings Per Container 4

Calories 96

Store in an air tight container in the refrigerator for 1-2 days Honey dew melon can be used in different ways such as smoothies, salads, popsicles, and sorbets

eye & cell health, arterial, lung & liver function, lowers the risk of some cancers, promotes strong bones & teeth

% Daily Values*

*Percent Daily Values are based on a 2,000 calorie diet.

Store unwashed in a plastic bag in the refrigerator

• Grill with onions • Slice fresh into a salad

White, Red & Green Phytochemicals

PHYTOCHEMICAL BENEFITS:

COLORS

PHYTOCHEMICAL BENEFITS:

Calories from Fat 63

Total Fat 7g 11% Saturated Fat 1g 5% Trans Fat 0g Sodium 57mg 2% 3% Total Carbohydrate 8g Dietary Fiber 1.5g 6% Sugars 5g Protein 1g 2%

STORAGE

*Percent Daily Values are based on a 2,000 calorie diet.

3. Drizzle the veggies with balsamic vinegar and return to the oven.

Roast for an additional 5 minutes.

Toss well and then transfer to a serving bowl.

HOW TO USE

Total Fat 0g 0% Saturated Fat 0g 0% Trans Fat 0g Sodium 32mg 1% 5% Total Carbohydrate 16g Dietary Fiber 1g 4% Sugars 14g Protein 1g 2%

2. Roast for 25-30 minutes, stirring once or twice until tender.

COLORS

% Daily Values*

STORAGE

Calories from Fat 0

1. Preheat the oven to 400° F. Combine the radish, carrots, red peppers, green onion and olive oil on a nonstick baking sheet.

Season well with salt and pepper.

Serving Size 1 cup Servings Per Container 4

HOW TO USE

Calories 64

METHOD:

Green Phytochemicals

heart health, promotes healthy cholesterol levels, lowers the risk of some cancers

45

PUMPKIN

ORANGES

citrus salad with feta INGREDIENTS:

METHOD:

5 honey tangerines, murcotts, or satsumas

1. Squeeze juice from one citrus fruit into a large bowl.

1 oz. (about 1/4 c.) feta cheese crumbles

2. Add feta cheese and vinaigrette and mix with a fork, mashing the cheese to make a dressing.

4 c. mixed salad greens 2 tbsp. of balsamic vinaigrette

3 c. sliced celery

4. Add salad greens, celery leaves, and celery and toss well.

Nutrition Facts

Yellow, Orange, & Green Phytochemicals

Calories from Fat 45 % Daily Values*

Total Fat 5g 8% Saturated Fat 1g 5% Trans Fat 0g Sodium 227mg 9% 7% Total Carbohydrate 21g Dietary Fiber 2g 8% Sugars 5g Protein 4g 8% *Percent Daily Values are based on a 2,000 calorie diet.

STORAGE

• Press juice for citrus infused water • Slice into salads or add to marinades

Calories 138

vision, immunity & heart health, lowers the risk of some cancers

PHYTOCHEMICAL BENEFITS: vision, immunity & heart health, lowers the risk of some cancers

COLORS

*Percent Daily Values are based on a 2,000 calorie diet.

PHYTOCHEMICAL BENEFITS:

METHOD:

1. Preheat oven to 400° F. 2. Combine the pumpkin puree, milk, eggs, olive oil and honey in a bowl.

Whisk well to combine.

3. Place the cornmeal into a second bowl. Sift in the flour, baking soda, baking powder, and salt.

4. Stir the dry ingredients into the wet and stir just until combined. Do not over mix.

5. Add butter to the batter and stir gently to combine.

6. Scrape the batter into the skillet or dish and bake for 35-40 minutes. Let cool for 20 minutes before serving.

HOW TO USE

STORAGE HOW TO USE

Amount Per Serving

Fresh oranges last 2-3 weeks on the counter

COLORS

Total Fat 2g 3% Saturated Fat 1.5g 8% Trans Fat 0g Cholesterol 10mg 3% 9% Sodium 210mg 7% Total Carbohydrate 20g Dietary Fiber 5g 20% Sugars 14g Protein 4g 8%

Serving Size 1 slice Servings Per Container 12

Amount Per Serving % Daily Values*

1 c. pumpkin puree 1 c. low-fat milk 2 eggs 2 tbsp. extra virgin olive oil 2 tbsp. clover honey 1 1/2 c. stone ground corn meal 1/2 c. whole-wheat flour 1 tbsp. baking powder 1/4 tsp. salt 1 tbsp. unsalted butter

Nutrition Facts

Serving Size 1/2 cup Servings Per Container 4

Calories from Fat 18

INGREDIENTS:

3. Peel remaining citrus and separate into segments.

Transfer to bowl with dressing.

1 c. roughly chopped celery leaves

Calories 110

pumpkin cornbread

Cover cut pumpkin in foil or plastic wrap, store in refrigerator, up to 2-4 days. Pureed pumpkin can be frozen, up to 3 months • Add puree to pancakes or bread mixes • Dice into casseroles or rice dishes for a savory fall dish Yellow, Orange, & Green Phytochemicals

2 med. sweet potatoes, peeled 1 tsp. cinnamon 1/2 tsp. nutmeg salt & pepper, to taste 1/2 tsp. olive oil 1 c. low fat yogurt 1/4 c. pecans 2 eggs 2 baby nectarines, diced into chunks 4 tbsp. maple syrup olive oil cooking spray

METHOD: 1. To create the noodles coarsely grate the freshly washed and peeled sweet potatoes with a cheese grater, vegetable peeler, mandolin board or spiralizer.

You will want to have ribbons the size of thick spaghetti.

Nutrition Facts Serving Size 1 pancake Servings Per Container 4 Amount Per Serving

Calories 418

Calories from Fat 207 % Daily Values*

Total Fat 23g 35% Saturated Fat 3g 15% Trans Fat 0g Cholesterol 96mg 32% 4% Sodium 99mg 16% Total Carbohydrate 47g Dietary Fiber 7g 28% Sugars 26g Protein 11g 22%

STORAGE

INGREDIENTS:

vision, immunity & heart health, lowers the risk of some cancers

Store fresh sweet potatoes in a pantry, away from onions, up to 3 weeks. Sliced or spiralized up to 3 days in the refrigerator

HOW TO USE

cinnamon nutmeg sweet potato noodle pancakes with yogurt & fruit

PHYTOCHEMICAL BENEFITS:

• Slice roasted sweets into salads • Serve with grilled vegetables or puree into a savory soup

COLORS

SWEET POTATO

Yellow, Orange & Green Phytochemicals

*Percent Daily Values are based on a 2,000 calorie diet.

2. Place a large skillet over medium-low heat and put in olive oil.

3. Place in the sweet potato noodles and cook, seasoned with salt and pepper, stirring frequently, for about 6-8 minutes or until sweet potato noodles have softened and turned a brighter orange. Three minutes into cooking, add in the cinnamon and nutmeg.

4. Once done, place your noodles into a large bowl and add in the egg. Mix to combine thoroughly, making sure all noodles are coated.

5. Place a large skillet over medium-low heat and spray with cooking spray.

6. Take a handful of the noodles (you may have to cut the noodles) and place it on the skillet. Let sit for about 3 minutes and then flip over. Cook for another 2 minutes.

7. When pancake is formed, place on a plate and top with 1/4 cup yogurt per pancake, a few pecans and baby nectarine slices, and 1 tbsp maple syrup.

Enjoy the mess!

47

SPINACH

savory spinach muffins INGREDIENTS: 2 3/4 c. whole-wheat flour 1 tsp. baking powder 1 tsp. paprika 3/4 c. low-fat buttermilk 1/2 c. vegetable oil 2 large eggs 1 c. thinly sliced spinach leaves 3/4 c. feta cheese

METHOD: 1. Preheat oven to 375° F. Spray a standard muffin pan with nonstick spray.

2. In a large bowl, whisk buttermilk, oil, eggs. In a separate bowl, whisk flour, baking powder, and paprika in a medium bowl. Add the dry ingredients to the wet, whisk until blended.

3. Fold in spinach and feta to incorporate evenly.

Nutrition Facts

4. Divide batter into cups, cups should be filled

Amount Per Serving

5. Bake muffins 25-28 minutes.

Cool for 5 minutes.

Serving Size 1 muffin Servings Per Container 12

% Daily Values*

*Percent Daily Values are based on a 2,000 calorie diet.

STORAGE

Calories from Fat 117

Total Fat 13g 20% Saturated Fat 3g 15% Trans Fat 0g Cholesterol 44mg 15% 10% Sodium 228mg 6% Total Carbohydrate 17g Dietary Fiber 3g 12% Sugars 1g Protein 7g 14%

Store unwashed spinach in a plastic bag in the vegetable drawer

HOW TO USE

Calories 218

Toss freshly washed leaves into a salad, or sauté with garlic and olive oil

eye and cell health, arterial, lung & liver function, lowers the risk of some cancers, promotes strong bones and teeth

COLORS

PHYTOCHEMICAL BENEFITS:

Green Phytochemicals

POMEGRANATE

pomegranate & mint yogurt INGREDIENTS: 1/2 c. nonfat greek yogurt (such as fage) 1/3 c. pomegranate arils (the pulpy seeds) 2 tsp. thinly sliced fresh mint (about 5 leaves)

PUMPKIN

pumpkin applesauce INGREDIENTS:

METHOD:

1/2 c. pumpkin puree

1. Fold mint into yogurt.

1 c. unsweetened applesauce

2. Layer yogurt mixture and pomegranate arils in a clear dessert dish.

3. Serve immediately.

1/2 tsp. vanilla extract pinch of cinnamon 1/4 tsp. ground nutmeg granola

Nutrition Facts

Calories from Fat 5 % Daily Values*

Total Fat 0g 0% Saturated Fat 0g 0% Trans Fat 0g Cholesterol 0mg 0% 0% Sodium 0mg 4% Total Carbohydrate 13g Dietary Fiber 3g 12% Sugars 9g Protein 1g 2%

Cover cut pumpkin in foil or plastic wrap, store in refrigerator, up to 2-4 days. Pureed pumpkin can be frozen, up to 3 months • Add puree to pancakes or bread mixes • Dice into casseroles or rice dishes for a savory fall dish

Red Phytochemicals

PHYTOCHEMICAL BENEFITS: vision, immunity & heart health, lowers the risk of some cancers

COLORS

*Percent Daily Values are based on a 2,000 calorie diet.

COLORS

prostate, urinary & DNA health, helps prevent cancer & heart disease

Calories 50

STORAGE

• Toss with root vegetables for a savory treat • Simmer with apple cider and cinnamon for a refreshing take on a fall favorite

*Percent Daily Values are based on a 2,000 calorie diet.

PHYTOCHEMICAL BENEFITS:

3. Enjoy this naturally sweet snack.

HOW TO USE

STORAGE

Total Fat 1.5g 2% Saturated Fat 0g 0% Trans Fat 0g Cholesterol 0mg 0% 2% Sodium 45mg 10% Total Carbohydrate 31g Dietary Fiber 6g 24% Sugars 24g Protein 4g 24%

Refrigerate, whole and unwashed for up to 3 weeks

HOW TO USE

Amount Per Serving % Daily Values*

2. Sprinkle granola on top, if desired.

Serving Size 1/2 cup Servings Per Container 3

Amount Per Serving

Calories from Fat 15

1. In a bowl mix together: pumpkin puree, applesauce, vanilla extract cinnamon and nutmeg.

Nutrition Facts

Serving Size 1 Servings Per Container 1

Calories 180

METHOD:

Orange Phytochemicals

49

PLUM

plum whole grain crisp

INGREDIENTS:

METHOD:

4 c. plums, sliced

1. Preheat oven to 375° F. Toss plums and blueberries with brown sugar.

Pour into a baking dish.

3 c. blueberries 1/4 c. brown sugar 1/2 c. whole-wheat flour 3/4 c. oats 1/2 tsp. cinnamon 1 tsp. vanilla extract 1/3 c. coconut oil 1/4 c. slivered almonds

2. In a separate bowl, mix together the whole-wheat flour, oats, and brown sugar. Add the cinnamon, vanilla, and almonds and stir together.

Add in the coconut oil and mix well.

3. Top the fruit with the oat mixture.

4. Bake, uncovered, for 20-25 minutes, until the oats are golden.

Nutrition Facts Serving Size 1/2 cup Servings Per Container 12-15

% Daily Values*

*Percent Daily Values are based on a 2,000 calorie diet.

PHYTOCHEMICAL BENEFITS:

50

urinary tract health, memory function, lowers risk of some cancers, promotes healthy aging

STORAGE

Calories from Fat 45

Total Fat 5g 9% Saturated Fat 4.5g 23% Trans Fat 0g Cholesterol 0mg 0% 0% Sodium 0mg 7% Total Carbohydrate 20g Dietary Fiber 2g 8% Sugars 12g Protein 2g 4%

Store fresh at room temperature, until ripe. Refrigerate up to 1 week

Eat fresh plums with yogurt for a healthy and easy breakfast

COLORS

Calories 140

HOW TO USE

Amount Per Serving

Blue & Purple Phytochemicals

HERBS

purple basil lemonade INGREDIENTS: 4 c. water 1/2 c. fresh lemon juice 1/2 c. loosely packed purple basil leaves (about 1/4 oz.)

6 tbsp. sugar 4 c. ice 4 purple basil sprigs

METHOD:

1. Combine 4 cups water and juice in a large bowl.

2. Place 1/2 cup basil and sugar in a mortar; pound with pestle until a paste forms.

3. Add sugar mixture to juice mixture; stir until sugar dissolves.

4. Strain mixture through a sieve over a bowl; discard solids.

5. Place 1 cup ice in each of 4 glasses.

6. Pour about 1 cup lemonade into each glass; garnish each serving with 1 basil sprig.

Nutrition Facts Serving Size 8 oz Servings Per Container 4

% Daily Values*

*Percent Daily Values are based on a 2,000 calorie diet.

PHYTOCHEMICAL BENEFITS: urinary tract health, memory function, lowers risk of some cancers, promotes healthy aging

STORAGE

Calories from Fat 0

Total Fat 0g 0% Saturated Fat 0g 0% Trans Fat 0g Cholesterol 0mg 0% 0% Sodium 0mg 3% Total Carbohydrate 10g Dietary Fiber 2g 8% Sugars 9g Protein 0g 0%

1. Trim the ends and place basil in a glass containing about one inch of water 2. Cover with a loose-fitting plastic bag and leave at room temperature 3. Replace water when it gets cloudy Basil can be used in salads, sauces, dips, drinks, and seasonings

COLORS

Calories 40

HOW TO USE

Amount Per Serving

Blue & Purple Phytochemicals

51

Winter is a season to enjoy the planting and harvesting of previous seasons.

Winter and the flavor of some winter vegetables speak of unforgettable lands. Some winter vegetables, particularly cabbage and brussels sprouts –known as miniature cabbages– originated in Europe while kale, a leafy vegetable, came from the Middle East. All these winter vegetables have their own appeal and challenge the cook at the same time.

Slow cooking is part of the winter’s mood –roasting, baking a casserole or the simmering of stew requires caution and patience.

The season’s produce cries for attention and requires slow cooking before releasing its bitterness and turning sweet. Baby kale is becoming popular with children who may be invited to prepare the most daring salads, mixing it with nuts, winter fruits such as grapefruits and dry fruits.

What is cooking in winter also includes spinach, more herbs, broccoli, cauliflower, mushrooms and more leafy greens. Fruits available in the winter include oranges, lemons and grapefruits with a mix of tropical fruits from other lands available in the markets. The winter season creates an appetite that may extend from the personal to the more social to encourage all to cook a satisfying meal during the holidays.

53

what’s cooking in WINTER fresh food

GRAPEFRUIT

SPINACH

Varieties: White, Pink, Red

HERBS

TURNIPS

Varieties: Cilantro, Rosemary, Mint

GREENS Varieties: Collard Greens, Arugula, Mustard Greens, Assortment of Lettuce

at the market

Choose grapefruits that are bright and with a thin rind. Choose fruit that feels heavy for their size.

Choose spinach that has vibrant green leaves, without any yellowing. The leaves should look fresh and tender.

A variety of herbs are available during winter, such as parsley, rosemary, cilantro, mint, and oregano. Choose herbs that are lively and bright in color. Avoid bunches that have discolored leaves.

Choose smaller, younger turnips for their sweetness and delicate flavor. They should be heavy for their size, with firmly attached roots and unblemished skin.

Choose greens that are a rich, dark green with vibrant leaves. Avoid any bunches that show wilting or yellowing leaves.

storage

Store in the refrigerator for up to 2-3 weeks.

Store spinach with a paper towel wrapped around it. Seal in a plastic bag in the refrigerator until ready to use.

Wrap herbs with a damp paper towel.

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

Store in a cool, dry place or the refrigerator for up to 2 weeks.

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

preparation

Wash grapefruit before slicing. Best eaten raw, at room temperature.

Place spinach in a bowl and fill with water. Allow to soak for five minutes to let dirt fall to the bottom. Rinse spinach again. May be eaten raw or cooked.

Rinse herbs before using.

Chop herbs just before using to prevent browning. Fresh herbs can also be dried in a low-temperature oven.

Roast or bake.

Remove leaf and root ends, wash, and peel before cooking.

Leaves can also be cooked.

Wash greens just before using. Let soak in cool water so that dirt drops to the bottom. Rinse. Can be eaten raw or lightly cooked.

BROCCOLI

CAULIFLOWER

KALE

SWISS CHARD

Varieties: Curly, Tuscan, & Lacinato

MUSHROOMS

CRANBERRY

Varieties: Portobello, Shiitake, Crimini, Button

Choose heads with compact florets, with a dark rich green color. Avoid any heads with yellowing or browning. The stalk and stems should be firm, without soft spots or bruising.

Pick cauliflower that has white florets with clusters that are together, not separated. Heads that are surrounded with lots of green leaves are freshest.

Choose small, crisp and deeply colored leaves. Avoid any bunches with yellowing leaves. Bunches with smaller sized leaves will have a more delicate flavor.

Look for leaves that have a vivid green color with crisp stalks.

Avoid any leaves that are yellowing or with holes.

Purchase fresh or dried. Choose firm, unblemished caps without mold or wet spots.

Sold fresh packed in plastic bags. Make sure bag is not open and that the fruit is firm and red in color to indicate that it is ripe.

Seal broccoli in a plastic bag and store in the refrigerator for up to 10 days.

Store cauliflower in a plastic bag in the refrigerator with the stem side down.

Store in the refrigerator crisper, wrapped in a plastic bag. Best if used within five days of purchase.

Store Swiss chard wrapped tightly in a plastic bag in the refrigerator for up to 1 week.

Store loose mushrooms in the refrigerator in an open bag or packaged mushrooms in original packaging for up to 5 days.

Store according to directions, in the refrigerator when fresh for a couple of weeks and in the freezer if frozen. Dried cranberries may be stored in the pantry, refrigerator or frozen.

Wash broccoli before using. Can be eaten raw or cooked, but avoid overcooking.

Rinse cauliflower before using. May be eaten raw or cooked, but avoid overcooking cauliflower. Trim away any brown spots.

Wash and remove the tough rib and steam before eating or cooking.

Can be eaten raw or cooked.

Rinse leaves just before using. Can be eaten raw or cooked.

Rub caps with a damp paper towel to get rid of any dirt. May be eaten raw or cooked.

A complement of many recipes during the holidays, and available fresh, frozen, dry or processed into juice or sauce.

GRAPEFRUIT

grapefruit &avocado salad INGREDIENTS:

2 lg. red grapefruits 4 ripe hass avocados 1 tbsp. dijon mustard 1/4 c. freshly squeezed lemon juice 3/4 tsp. freshly ground black pepper 1/2 c. good olive oil

METHOD:

1. Place the mustard, lemon juice, and pepper in a small bowl. Slowly whisk in the olive oil until the vinaigrette is emulsified.

2. Before serving, cut avocados in half, remove the seeds, and carefully peel off the skin.

Cut each half into 4 thick slices. Toss the avocado slices in the vinaigrette to prevent them from turning brown. Use a large, sharp knife to slice the peel off the grapefruits (be sure to remove all the white pith), then cut between the membranes to release the grapefruit segments.

3. Arrange the avocado slices around the edge of a large platter. Arrange the grapefruit segments in the center. Spoon the vinaigrette on top, sprinkle with pepper, and serve.

Nutrition Facts Serving Size 1 cup Servings Per Container 4

% Daily Values*

*Percent Daily Values are based on a 2,000 calorie diet.

Grapefruit will keep at room temperature for a week when stored in a bowl or basket with good air circulation. Kept in an airtight bag in the refrigerator’s crisper drawer, it can be stored for up to two months

HOW TO USE

Calories from Fat 432

Total Fat 48g 74% Saturated Fat 7g 35% Trans Fat 0g Sodium 29mg 1% 7% Total Carbohydrate 20g Dietary Fiber 11g 44% Sugars 7g Protein 3g 6%

Grapefruit can be used in salads, cocktail drinks, salsa, smoothies, and pies

COLORS

Calories 494

STORAGE

Amount Per Serving

Yellow & Orange Phytochemicals

PHYTOCHEMICAL BENEFITS:

56

vision, immunity & heart health, lowers the risk of some cancers

HERBS

SPINACH

spinach strawberry salad seasonal herbs whole-wheat pizza crust INGREDIENTS:

METHOD:

1. In a large salad bowl, layer the following ingredients: spinach, strawberries, and chopped walnuts or almonds.

 4 c. baby spinach, washed 1 c. strawberries, washed & sliced 1/4 c. chopped walnuts or slivered almonds 2 tbsp. fresh mint, chopped (optional)

2. In a small jar, shake together the balsamic vinegar, red onion, mint and olive oil.

1/4 red onion, thinly sliced 2 tbsp. extra virgin olive oil 3 tsp. balsamic vinegar

Serving Size 1 cup Servings Per Container 6

drop of honey

2 c. of all purpose flour 2 c. whole-wheat flour

1/4 tsp. garlic salt

2. Add the flour and garlic salt and begin to mix.

3. With an electric mixer, knead on low for two minutes, medium for five minutes, then low for two minutes. Form into a large ball.

Dough should feel like a soft sponge. More water may be needed.

4. Coat the ball of dough with a little olive oil.

Cover with a towel and let it rise in a warm place for 1 1/2 - 2 hours.

Amount Per Serving

6. Put to one side until needed, add fresh but herbs into the dough when ready to use.

Calories 446

Calories from Fat 18 % Daily Values*

Total Fat 2g 3% Saturated Fat 0g 0% Trans Fat 0g Sodium 74mg 3% 31% Total Carbohydrate 94g Dietary Fiber 10g 40% Sugars 2g Protein 16g 32% *Percent Daily Values are based on a 2,000 calorie diet.

eye and cell health, arterial, lung & liver function, lowers the risk of some cancers, promotes strong bones and teeth

COLORS

COLORS

1. Mix the warm water, yeast, and honey in a large bowl. Let stand for a few minutes.

The mixture should be frothy.

5. Cut into 4 smaller balls. Dust them with flour and cover and let rise for another hour.

PHYTOCHEMICAL BENEFITS:

Green Phytochemicals

METHOD:

Nutrition Facts STORAGE

Toss freshly washed leaves into a salad, or sautĂŠ with garlic and olive oil

PHYTOCHEMICAL BENEFITS:

eye and cell health, arterial, lung & liver function, lowers the risk of some cancers, promotes strong bones and teeth

1/2 tsp. yeast

HOW TO USE

STORAGE

*Percent Daily Values are based on a 2,000 calorie diet.

Store unwashed spinach in an air tight container in refrigerator for 1-2 days

HOW TO USE

Calories from Fat 72

Total Fat 8g 12% Saturated Fat 0g 0% Trans Fat 0g Cholesterol 0mg 0% 1% Sodium 17mg 2% Total Carbohydrate 5g Dietary Fiber 1g 4% Sugars 2g Protein 2g 4%

Serving Size 1 slice Servings Per Container 4

Amount Per Serving % Daily Values*

1 1/2 c. + 2 tbsp. warm water

3. Pour vinaigrette over salad and toss lightly.

Nutrition Facts Calories 91

INGREDIENTS:

fresh oregano, rosemary & thyme, chopped

Place fresh herbs in a plastic bag up to 3 days. Fresh dough can be refrigerated up to 5 days, or frozen for 3 months. Herbs can be grown indoors during winter months Use fresh herbs to flavor all dishes naturally without the addition of salt. Pizza dough can be used to make bread, margarita pizza, and dinner rolls Green Phytochemicals

57

TURNIP

MUSTARD GREENS

roasted turnip & squash wedges

mustard green quiche

1 sm. red onion 2 tbsp. extra virgin olive oil 1/2 tsp. garlic salt

2. Slice turnips and squash crosswise into 3/4” thick slices.

3. Combine oil, garlic salt, onions and pepper in a large bowl with wedges until well coated.

1/4 tsp. pepper

4. Divide between 2 large rimmed baking sheets and spread into even layer.

Nutrition Facts

5. Roast the turnips and squash for 10 minutes, carefully transfer back to the bowl. Return the vegetables to the baking sheets; roast, stirring once halfway through and rotating the pans top to bottom and front to back, until tender, 15 to 20 minutes more.

Calories 124

Calories from Fat 63 % Daily Values*

Total Fat 7g 11% Saturated Fat 1g 5% Trans Fat 0g Sodium 133mg 6% 5% Total Carbohydrate 16g Dietary Fiber 3g 12% Sugars 0g Protein 2g 4%

Turnip roots can be stored in a refrigerator crisper drawer for several months

There are many ways to use turnips such as mashed, stir fried, soups, curries, fries, stews and salad

*Percent Daily Values are based on a 2,000 calorie diet.

heart health, promotes healthy cholesterol levels, lowers the risk of some cancers

5. Add in mustard greens and onion to your cream mixture and combine well.

6. Pour into your par baked pie shell and place in oven for 25 – 30 minutes at 375° F.

Serving Siz 1 slice Servings Per Container 8

7. Once baked let cool slightly and serve.

Calories from Fat 130 % Daily Values*

Total Fat 14g 22% Saturated Fat 6g 30% Trans Fat 0g Sodium 310mg 13% 4% Total Carbohydrate 11g Dietary Fiber 1g 4% Sugars 1g Protein 7g 14% *Percent Daily Values are based on a 2,000 calorie diet.

Refrigerate unwashed greens in a plastic bag, up to 1 week

Chop and add to omelets, soups, or rice dishes

Green Phytochemicals

PHYTOCHEMICAL BENEFITS: COLORS

PHYTOCHEMICAL BENEFITS:

4. Add cheese while reserving enough for top.

Nutrition Facts Calories 200

STORAGE

Amount Per Serving

3. In a separate bowl combine eggs and cream whisk together.

Amount Per Serving

HOW TO USE

Serving Size 1 cup Servings Per Container 4

2. Sauté onions in butter, when onions brown, add fresh dried mustard greens and nutmeg.

STORAGE

1 sm. butternut squash, peeled and seeded

1. Preheat oven to 450° F.

1. Prick pie shell and par bake according to package instructions.

1 whole-wheat pie shell 2 tbsp. diced yellow onion 5 oz. frozen spinach or mustard greens (3/4 c. finely chopped) 1 1/2 tbsp. butter pinch nutmeg 2 lg. eggs 1 c. light whipping cream 1 c. low fat cheddar cheese, shredded

HOW TO USE

4 turnips

METHOD:

METHOD:

COLORS

INGREDIENTS:

INGREDIENTS:

White Phytochemicals

eye and cell health, arterial, lung & liver function, lowers the risk of some cancers, promotes strong bones and teeth

1 package whole-wheat macaroni, cooked 2 c. broccoli florets, fresh 1 1/2 c. butternut squash, cut into small cubes, boiled & pureed 1 c. low fat milk 1 tbsp. olive oil 3 tbsp. non-fat greek yogurt 1 c. shredded part-skim cheddar (preferably sharp) 1/2 c. shredded part-skim jack cheese 1/4 tsp. black pepper 1/4 c. shredded parmesan, or garnish pinch of pepper

METHOD:

1. Cook the pasta according to the instructions on the packet, when the pasta is almost cooked, add the broccoli florets and cook for 5 minutes, don’t cook any longer or the broccoli will become mushy.

2. Preheat the oven to 400° F. 3. Put butternut squash puree in a large pan over a medium-high heat. Add the milk, olive oil, and yogurt and continue to stir until incorporated.

Serving Size 1 cup Servings Per Container 8 Amount Per Serving

Calories 210

STORAGE

INGREDIENTS:

Nutrition Facts

Refrigerate and use within 2-3 days

HOW TO USE

cheesy broc & mac

PHYTOCHEMICAL BENEFITS: vision, immunity, cell & heart health, lowers the risk of some cancers, arterial, lung & liver function

• Cut into florets and add to salads • Sauté in a stir fry • Eat fresh as a healthy snack

COLORS

BROCCOLI

Yellow, Green, & Orange Phytochemicals

Calories from Fat 54 % Daily Values*

Total Fat 6g 9% Saturated Fat 3g 15% Trans Fat 0g Sodium 211mg 9% 9% Total Carbohydrate 28g Dietary Fiber 3g 12% Sugars 3g Protein 13g 26% *Percent Daily Values are based on a 2,000 calorie diet.

4. When the puree begins to simmer, slowly start adding the cheeses, mixing the entire time. When all of the cheese has melted and the sauce begins to thicken, add a pinch of pepper.

5. Start to add the cooked macaroni a small amount at a time until all of the pasta is used.

6. Once all of the pasta is covered with the cheese sauce carefully mix in the cooked broccoli.

7. Transfer the mixture to an oven safe dish, sprinkle with parmesan on top. Bake for 20 minutes.

Serve and Enjoy!

59

CABBAGE

vegetable stir fry with cabbage INGREDIENTS: 3 c. of vegetables: cabbage, bell peppers, green onions 1/4 c. cooked brown rice 10 oz. extra firm tofu 1 tbsp. sesame oil 2 tbsp. garlic cloves, minced 6 tbsp. soy sauce, low sodium 1 tsp. crushed red pepper flakes 1/4 c. peanuts, chopped (optional) 1/2 tbsp. butter for tofu 1/2 tbsp. lime juice

METHOD: 1. Carefully rinse tofu.

2. Sauté garlic in sesame seed oil till translucent on medium low heat.

3. Add tofu and sauté until golden, approximate 10-12 minutes.

4. Remove tofu and place on napkin.

5. Cook cabbage, green onions, and bell peppers pieces in the pan until tender.

6. Add tofu back in with soy sauce, crushed red pepper, and lime juice.

Let simmer for 3 minutes.

60

Nutrition Facts Serving Size 1 cup Servings Per Container 4 Amount Per Serving

Calories 290

To store, mist the heads, wrap loosely in damp paper towels, and refrigerate. Use within 2 to 3 days.

Calories from Fat 150 % Daily Values*

Total Fat 16g 25% Saturated Fat 2g 10% Trans Fat 0g Sodium 210mg 9% 7% Total Carbohydrate 20g Dietary Fiber 4g 16% Sugars 3g Protein 15g 30% *Percent Daily Values are based on a 2,000 calorie diet.

HOW TO USE

eye and cell health, arterial, lung & liver function, lowers the risk of some cancers, promotes strong bones and teeth

COLORS

PHYTOCHEMICAL BENEFITS:

STORAGE

7. Serve mixture over prepared rice and top with chopped peanuts, if desired.

Cabbage can be used in stews, casseroles, stir fries, curries, salads, and pies

Green Phytochemicals

CAULIFLOWER

KALE

cauliflower & broccoli salad with feta

kale citrus salad

INGREDIENTS:

1 head cauliflower, chopped 1 head broccoli, chopped 2 c. cherry tomatoes 1/4 c. reduced fat feta cheese 2 tbsp. olive oil 2 tbsp. vinegar zest of one lemon

METHOD:

1. I n a large bowl, combine the cauliflower, broccoli, cherry tomatoes and feta cheese.

2. A dd olive oil, vinegar, lemon zest and toss.

3. R efrigerate overnight.

Serving Size 1 cup Servings Per Container 2

PHYTOCHEMICAL BENEFITS:

heart health, promotes healthy cholesterol levels, lowers the risk of some cancers

Calories from Fat 207 % Daily Values*

Total Fat 23g 35% Saturated Fat 8g 40% Trans Fat 0g Sodium 151mg 6% 10% Total Carbohydrate 29g Dietary Fiber 4g 16% Sugars 18g Protein 12g 24% *Percent Daily Values are based on a 2,000 calorie diet.

STORAGE

Calories 352

HOW TO USE

Cauliflower can be used in stews, casseroles, stir fries, curries, salads, and pies

Amount Per Serving

METHOD:

1. Grab bunches of the kale leaves and use a sharp knife to thinly slice them. Keep going until you have a big pile of finely shredded kale.

2. To make the dressing, combine the orange juice, olive oil, garlic and pepper in a small mason jar. Shake vigorously until all combined, then add the sour cream or yogurt and shake again until it’s nice and creamy.

3. Toss the kale in half the dressing for a minute or so, then add the jalapeño slices and citrus pieces. Toss again until combined. Add a little more dressing if it needs it (extra dressing can be stored in the refrigerator and used for any salad.

4. At the last minute, break the goat cheese into chunks with a fork and toss it into the salad. Serve!

To store, keep kale refrigerated in an airtight bag, unwashed, up to 5 days Kale can be used in so many ways in salads, soups, stir fry, roasted, and smoothies.

PHYTOCHEMICAL BENEFITS: White & Green Phytochemicals

eye and cell health, arterial, lung & liver function, lowers the risk of some cancers, promotes strong bones and teeth

COLORS

*Percent Daily Values are based on a 2,000 calorie diet.

STORAGE

% Daily Values*

Total Fat 7g 11% Saturated Fat 2g 10% Trans Fat 0g Sodium 135mg 6% Total Carbohydrate 14g 5% Dietary Fiber 5g 20% Sugars 5g Protein 6g 12%

To store, mist the heads, wrap loosely in damp paper towels, and refrigerate.

Use within 2 to 3 days. Do not store cauliflower in a sealed plastic bag

COLORS

Calories from Fat 63

HOW TO USE

Serving Size 1 1/2 cup Servings Per Container 6

Calories 125

1 clove of garlic 1 jalapeño, sliced 1 bunch of kale 3 tangerines or clementines, peeled 2 tbsp. olive oil 1/4 c. orange juice 2 oz. goat cheese, crumbled 1 tbsp. plain greek yogurt 1/4 tsp. pepper

Nutrition Facts

Nutrition Facts Amount Per Serving

INGREDIENTS:

Green Phytochemicals

61

SWISS CHARD

swiss chard saute with cranberries & almonds INGREDIENTS:

METHOD:

1. Bring a large pot of water to a boil. Add chard and let cook for 2 minutes.

1 lb. swiss chard, washed 1/4 c. dried cranberries or golden raisins 2 garlic cloves, minced 1/4 c. slivered almonds zest of juice of 1 lemon 1 tbsp. extra virgin olive oil 1/4 tsp. salt & pepper

2. Remove chard from water and chop into medium sized pieces.

3. Heat boil over medium heat. Add garlic and cook until fragrant. Add cranberries or golden raisins and stir. Add chopped chard and stir to combine.

BROCCOLI

broccoli, fruit & walnut slaw INGREDIENTS:

METHOD:

2 c. broccoli slaw

1. Combine slaw, walnut pieces, and dried fruit in a medium bowl.

1/4 c. chopped walnuts

2. Add dressing and finish with freshly ground black pepper.

1/4 c. dried cranberries 1/4 c. ken’s light vidalia onion salad dressing

3. Toss to coat.

1/2 tsp. freshly ground pepper

4. Chill at least 2 hours before serving.

4. Stir in the zest of and juice of lemon.

Season with salt and pepper.

% Daily Values*

Total Fat 7g 11% Saturated Fat 1g 5% Trans Fat 0g Sodium 184mg 8% 3% Total Carbohydrate 9g Dietary Fiber 2g 8% Sugars 5g Protein 2g 4% *Percent Daily Values are based on a 2,000 calorie diet.

Place chard in a plastic storage bag, unwashed, squeezing out as much of the air from the bag as possible.

Place in refrigerator where it will keep fresh for up to 5 days Chard can be added to salads, pastas, soups, quiches, dips, and pies

PHYTOCHEMICAL BENEFITS:

Calories from Fat 45 % Daily Values*

Total Fat 5g 8% Saturated Fat 0g 0% Trans Fat 0g Sodium 115mg 5% 4% Total Carbohydrate 12g Dietary Fiber 3g 12% Sugars 6g Protein 2g 4% *Percent Daily Values are based on a 2,000 calorie diet.

PHYTOCHEMICAL BENEFITS: COLORS

eye and cell health, arterial, lung & liver function, lowers the risk of some cancers, promotes strong bones and teeth

Amount Per Serving

Calories 10

Green Phytochemicals

eye and cell health, arterial, lung & liver function, lowers the risk of some cancers, promotes strong bones and teeth

COLORS

Calories from Fat 63

HOW TO USE

Calories 96

STORAGE

Amount Per Serving

Nutrition Facts

Serving Size 2/3 cup Servings Per Container 4

STORAGE

5. Garnish with toasted slivered almonds and serve.

Serving Size 1/4 cup Servings Per Container 4

HOW TO USE

Nutrition Facts

To store, mist the heads, wrap loosely in damp paper towels, and refrigerate.

Use within 2 to 3 days. Do not store broccoli in a sealed plastic bag Broccoli can be used in stews, casseroles, stir fries, curries, salads, and pies Green Phytochemicals

8 oz. of mushrooms, sliced

2 tsp. extra virgin olive oil 1 white onion, diced 1 minced garlic clove 1 serrano pepper 2 poblano peppers, charred, peeled, seeded, diced 3 potatoes 5 c. low sodium chicken broth 1 c. fat free evaporated milk

METHOD:

1. In large saucepan, heat olive oil over medium-high heat, add onions and sauté for 2-3 minutes.

2. Add mushrooms and sauté for 2-3 minutes. Add garlic and peppers, sauté for another minute.

Nutrition Facts Serving Size 6 oz.

Servings Per Container 10 Amount Per Serving

Calories 140

STORAGE

INGREDIENTS:

eye and cell health, arterial, lung & liver function, lowers the risk of some cancers, promotes strong bones and teeth

Whole mushrooms last 7-10 days, sliced 5-7 days in the refrigerator

HOW TO USE

creamy mushroom potato poblano soup

PHYTOCHEMICAL BENEFITS:

• Slice into salads • Grill with onions • Fold into an omelet

COLORS

MUSHROOMS

White Phytochemicals

Calories from Fat 80 % Daily Values*

Total Fat 9g 14% Saturated Fat 5g 25% Trans Fat 0g Sodium 310mg 13% 4% Total Carbohydrate 13g Dietary Fiber 2g 8% Sugars 3g Protein 4g 4% *Percent Daily Values are based on a 2,000 calorie diet.

3. Now add potatoes and chicken broth. Reduce heat, cover and simmer for 15 minutes or until potatoes are tender.

4. Add evaporated milk. Scoop out 1 1/2 cups of the vegetables and puree in a blender.

5. Return puree to the soup and stir well.

6. Reheat soup to a simmer.

Season to taste with pepper and serve.

63

INGREDIENTS: 1 c. brown sugar, not packed 1 stick butter, softened 1 egg 1 tbsp. vanilla 1/4 c. water 1/2 c. whole-wheat flour

1/2 c. white flour

1/2 tsp. salt

1/2 tsp. baking soda

1 tsp. cinnamon

3 c. oats (quick or old fashioned)

1/2 tsp. ginger

1 c. dried cranberries

1 c. macadamia nuts, coarsely chopped

1/2 c. semi-sweet chocolate chips

METHOD: 1. Preheat oven to 350° F. 2. In a large bowl, beat sugar and butter until creamy; add egg, vanilla, and water; beat well. Add flour, salt, baking soda, cinnamon, and ginger; stir just until ingredients are combined. Add oats and stir well; add cranberries, nuts, and chocolate chips and stir again.

3. Drop by rounded teaspoonful onto parchment-lined cookie sheets. Bake 11 to 13 minutes or until edges are slightly brown.

4. Allow cookies to cool one minute on cookie sheet before removing.

64

STORAGE

Serving Size 1 small cookie Servings Per Container 4 Amount Per Serving

Calories 90

Store dried cranberries in a plastic bag, up to two months. Freeze up to 3 months

Calories from Fat 45 % Daily Values*

Total Fat 5g 8% Saturated Fat 2g 9% Trans Fat 0g Sodium 60mg 2% 4% Total Carbohydrate 12g Dietary Fiber 1g 5% Sugars 6g Protein 2g 4% *Percent Daily Values are based on a 2,000 calorie diet.

HOW TO USE

san antonio food bank cranberry cookie

Nutrition Facts

Dice cranberries into baked goods, oatmeal, or salads

COLORS

CRANBERRY

Red Phytochemicals

Nutrition Facts Serving Size 1 cup Servings Per Container 9

INGREDIENTS:

METHOD:

Amount Per Serving

1 lb. kale, washed

1. Cut kale along the stem and chop the leaves into thin pieces.

Total Fat 5g 8% Saturated Fat 1g 5% Trans Fat 0g Sodium 118mg 5% 4% Total Carbohydrate 13g Dietary Fiber 3g 12% Sugars 0g Protein 6g 12%

2 garlic cloves, minced 1/4 tsp. red pepper flakes (optional) 1 tbsp. toasted sesame oil 1/4 tsp. low sodium soy sauce squeeze of lime (optional) toasted sesame seeds, for garnish

2. Heat sesame oil over medium heat. Add garlic and cook until fragrant. Add the red pepper flakes, if using.

Calories 106

STORAGE

crispy sesame kale

eye and cell health, arterial, lung & liver function, lowers the risk of some cancers, promotes strong bones and teeth

To store, keep kale refrigerated in an airtight bag, unwashed, up to 5 days

HOW TO USE

PHYTOCHEMICAL BENEFITS:

Kale can be used so many ways in salads, soups, stir fry, roasted, and smoothies

COLORS

KALE

Green Phytochemicals

Calories from Fat 45 % Daily Values*

*Percent Daily Values are based on a 2,000 calorie diet.

3. Add chopped kale and cook until the leaves are almost wilted. Season with soy sauce and let cook until the sauce is thickened.

4. Garnish with sesame seeds.

65

index

APPLE apple salsa.......................................................................pg. 30 ARTICHOKE

grilled artichoke with yogurt sauce....................................pg. 31

ASPARAGUS

asparagus with lemon & parmesan...................................pg. 17

BEAN

rainbow green bean salad................................................pg. 34

BEET

beet & parsley salad.........................................................pg. 23

BLACKBERRY

blackberry & orange smoothie..........................................pg. 22

BLUEBERRY

whole-wheat pancakes with blueberries...........................pg. 14

BROCCOLI

broccoli & sage penne pasta salad with asparagus...................................................pg. 18 cheesy broc & mac...........................................................pg. 59 broccoli, fruit & walnut slaw..............................................pg. 62

CABBAGE

sautéed cabbage & jalapeño............................................pg. 19 vegetable stir fry with cabbage.........................................pg. 60

CRANBERRY san antonio food bank cranberry cookie...........................pg. 64 CUCUMBER

PLUM

cucumber-mint yogurt dip................................................pg. 33

EGGPLANT eggplant lasagna with fresh basil......................................pg. 35

traditional baba ghanoush................................................pg. 37

FIG caramelized onion, fig & walnut pizza................................pg. 20 GRAPEFRUIT

grapefruit & avocado salad...............................................pg. 56

HERBS fresh basil pesto...............................................................pg. 16

farm to table dill & parsley dressing...................................pg. 29 purple basil lemonade.......................................................pg. 51 seasonal herb whole-wheat pizza crust.............................pg. 57

HONEYDEW MELON melon salad with fresh mint & cilantro...............................pg. 45 KALE

kale citrus salad................................................................pg. 61 crispy sesame kale...........................................................pg. 65

MUSHROOM creamy mushroom potato poblano soup..........................pg. 63 MUSTARD GREEN

mustard green quiche.......................................................pg. 58

CANTALOUPE cantaloupe agua fresca....................................................pg. 16 CARROT orange carrot juice............................................................pg. 20 CAULIFLOWER easy cauliflower................................................................pg. 42

OKRA

PEACH

cauliflower & broccoli salad with feta.................................pg. 61

CELERY celery sunshine smoothie.................................................pg. 44 CORN spring corn couscous salad..............................................pg. 21

66

okra fries...........................................................................pg. 15

ONION

spring onion & potato soup..............................................pg. 19

ORANGE

citrus salad with feta.........................................................pg. 46 broiled peaches with yogurt..............................................pg. 29 old fashioned fruit preserve...............................................pg. 36

PEAR caramelized pears with pecans.........................................pg. 33

plum whole grain crisp......................................................pg. 50

POMEGRANATE pomegranate & mint yogurt..............................................pg. 49

POTATO

red potato salad with herbs..............................................pg. 32

PUMPKIN

pumpkin cornbread..........................................................pg. 46 pumpkin apple sauce.......................................................pg. 49

RADISH

roasted radishes, carrots, & peppers................................pg. 45

SPINACH

savory spinach muffins......................................................pg.48 spinach strawberry salad..................................................pg. 57

SWEET BELL PEPPER

black bean, peppers & corn salad......................................pg.15

confetti bean salad...........................................................pg. 42

SWEET POTATO

sweet potatoes & beets....................................................pg. 23 cinnamon nutmeg sweet potato noodle pancakes with yogurt & fruit.........................................pg. 47

SWISS CHARD swiss chard sauté with cranberries

& almonds...................................................................pg. 62

TOMATO

roasted tomato & asparagus wraps..................................pg. 30

TURNIP

roasted turnip & squash wedges......................................pg. 58

WATERMELON

tomato-watermelon sorbet...............................................pg. 37

ZUCCHINI/SUMMER SQUASH zucchini fries with fresh lemon & dill..................................pg. 28

simple summer squash.....................................................pg. 34 roasted butternut squash & cauliflower.............................pg. 43

abbreviations These are some common abbreviations you will find in the recipes.

c. . . ..................................... CUP tsp............................TEASPOON tbsp......................TABLESPOON lb. .. .................................POUND oz................................... OUNCE sm..................................SMALL med. . . .......................... MEDIUM lg. . . ................................ LARGE

resources

For Recommendations For Handling Fresh Produce

Council for Agricultural Science and Technology.

Food Safety and Fresh Produce: An Update Available at: www.cast-science.org/publications.asp

Food and Drug Administration.

Draft Guidance for Tomatoes, Leafy Greens, and Melons Available at: www.fda.gov/Food/FoodSafety/Product-SpecificInformation/ FruitsVegetablesJuices/FDAProduceSafetyActivities/ucm174086.htm

Food and Drug Administration.

Safe Handling of Raw Produce and Fresh-Squeezed Fruit and Vegetable Juices Available at: www.cfsan.fda.gov/~dms/prodsafe.html

67

www.safoodbank.org This material is funded by the USDA Food Stamp Program & Designed by the San Antonio Food Bank Nutrition, Health & Wellness Program. “This institution is an equal opportunity provider & employer.� To file a complaint of discrimination, write USDA, Director of Civil Rights. Room 326-W, Whitten Building, (1400 Independence Avenue, SW Washington, DC 20250) or call (202) 720-5964. The USDA Food Stamp Program provides nutrition assistance to people with low-income.

It can help you buy nutritious food for a better diet. To find out more, contact the SAN ANTONIO FOOD BANK (210) 337-3663