Zucchini Salad

Zucchini Salad

Prep time: 10 minutes
Makes: 6 cups
Serving Size 1 cup

Ingredients

1 teaspoon oil
2 Tablespoons lemon juice
1⁄4 teaspoon dried oregano or basil
1⁄4 teaspoon each salt and pepper
5 cups zucchini rounds (about 4 small zucchini)
1⁄2 cup red or sweet onion (sliced thinly or chopped small)
1⁄4 cup shredded or grated Parmesan cheese

Directions

1. Mix oil, lemon juice, oregano or basil, salt and pepper together in large bowl.
2. Add zucchini, onion and cheese. Mix gently. Cover and chill until ready to serve.
3. Refrigerate leftovers within 2 hours.

Notes

• Freeze extra lemon juice to use later.

Tropical Beets

Tropical Beets

Prep time: 5 minutes
Cooking time: 15 minutes
Makes: 2 cups
Serving Size 1/3 cup

Ingredients

2 Tablespoons brown sugar
1 Tablespoon cornstarch
1⁄4 teaspoon salt
1 can (8.75 ounces) pineapple tidbits in 100% juice
1 Tablespoon margarine or butter
1 1⁄2 cups sliced beets, cooked from fresh (5 beets, 2" diameter sphere) or canned/drained (most of a 15 oz can)

Directions

1. In a small saucepan combine sugar, cornstarch and salt. Stir in pineapple tidbits with juice.
2. Cook over medium heat until mixture boils and thickens, stirring occasionally.
3. Add margarine or butter and beets. Cook until heated through, about 5 minutes. Serve warm or cold.
4. Refrigerate leftovers within 2 hours.

Strawberry Cucumber Salad

Strawberry Cucumber Salad

Prep time: 20 minutes
Makes: 4 cups
Serving Size 2/3 cup

Ingredients

2 Tablespoons nonfat or low-fat plain yogurt
4 teaspoons apple cider vinegar
1 Tablespoon honey or brown sugar
1⁄4 teaspoon onion powder
1⁄4 teaspoon prepared mustard
1⁄4 teaspoon salt
1 Tablespoon lemon juice
1 1⁄2 teaspoons oil
3⁄4 teaspoon poppy seeds (optional)
2 cups strawberries, sliced
2 1⁄2 cups cucumber, sliced thinly into rounds

Directions

1. In a small bowl, combine yogurt, vinegar, honey, onion powder, mustard, salt, lemon juice, oil and poppy seeds (if using). Mix well.
2. Gently mix the dressing with the strawberries and cucumbers until evenly coated.
3. Refrigerate leftovers within 2 hours.

Notes

• Honey is not recommended for children under 1 year old.

Sautéed Zucchini

Sautéed Zucchini

Prep time: 10 minutes
Cooking time: 10 minutes
Makes: 3 cups
Serving Size 3/4 cup

Ingredients

2 medium zucchini
2 teaspoons vegetable oil
1 clove garlic minced or 1/4 teaspoon garlic powder
1⁄8 teaspoon each salt and pepper
1⁄4 teaspoon oregano (optional)

Directions

1. Wash zucchini and cut into ¼-inch thick rounds or sticks.
2. In a medium skillet, heat oil over medium high heat (350 degrees in an electric skillet).
3. Add garlic and zucchini then sprinkle with salt, pepper and oregano, if desired. Cook, stirring occasionally, until zucchini is soft, about 5 to 7 minutes.
4. Refrigerate leftovers within 2 hours.

Sautéed Peppers

Sautéed Peppers

Prep time: 10 minutes
Cooking time: 15 minutes
Makes: 4 cups
Serving Size 2/3 cup

Ingredients

2 bell peppers (greeen, red or yellow - try a mix)
1 medium onion
1 Tablespoon vegetable oil
1⁄4 teaspoon salt
1⁄4 teaspoon pepper

Directions

1. Wash and cut peppers into long strips.  Slice or chop onion.
2. Heat oil in a large skillet over medium heat. Add peppers and onions and sprinkle with salt and pepper.
3. Cook, stirring occasionally, for 8 to 10 minutes, or until onions are clear and peppers are tender.
4. Refrigerate leftovers within 2 hours.

Notes

• Serve as a side dish; add to sandwiches, tacos or wraps; add to cooked pasta or rice bowls.

Sautéed Onions

Sautéed Onions

Prep time: 5 minutes
Cooking time: 15 minutes
Makes: 1 cup
Serving Size 1/2 cup

Ingredients

1 medium onion, sliced or chopped
1 teaspoon oil, margarine, or butter

Directions

1. Heat oil in a wide bottomed skillet or pan over medium-high heat.
2. Add chopped or sliced onion and cook, stirring frequently, until desired softness and color are reached. Reduce the heat as needed to prevent burning.
3. 3-5 minutes – onions will be crisp-tender and a clear white
4. Longer cooking will start to brown the onions. They will become softer and sweeter.
5. Cooking for a long time (30 minutes or more) at a lower heat will turn onions a rich golden brown.
6. Refrigerate leftovers within 2 hours.

Notes

• When sauteing more than one onion, avoid crowding them in the pan.

Sautéed Cabbage

Sautéed Cabbage

Prep time: 10 minutes
Cooking time: 10 minutes
Makes: 5 cups
Serving Size 3/4 cup

Ingredients

1 Tablespoon margarine or butter
1⁄2 head cabbage, shredded (about 6 cups)
2 medium carrots, grated (about 1 1/2 cups)
1⁄2 teaspoon salt
1⁄4 teaspoon pepper

Directions

1. In a large skillet heat margarine until foamy. Add cabbage and carrots.
2. Sauté over high heat until tender but crisp, about 4-6 minutes. 
3. Add salt and pepper and serve warm.
4. Refrigerate leftovers within 2 hours.

Notes

• Enjoy the sweet mild flavor of cooked cabbage or spice it up with your favorite seasoning!

Roasted Zucchini

Roasted Zucchini

Prep time: 10 minutes
Cooking time: 15 minutes
Makes: 3 cups
Serving Size 1/2 cup

Ingredients

1 1⁄4 pounds zucchini, whole
2 teaspoons vegetable oil
1⁄4 teaspoon garlic powder
1⁄4 teaspoon dried oregano
1⁄8 teaspoon salt
1⁄8 teaspoon black pepper

Directions

1. Preheat oven to 400 degrees F.
2. Wash zucchini and cut into 3-inch lengths.Then cut each 3-inch section into ½-inch thick sticks.
3. In a bowl or plastic bag, combine zucchini sticks with oil, garlic powder, oregano, salt, and pepper. Place in a single layer onto a large baking sheet. Be careful to not crowd the pieces of zucchini. Lining the baking sheet with foil or parchment will help with cleanup.
4. Bake in the preheated oven for 12 to 15 minutes, or until lightly browned but still tender-crisp.
5. Refrigerate leftovers within 2 hours.

Roasted Green Beans

Roasted Green Beans

Prep time: 10 minutes
Cooking time: 20 minutes
Makes: 3 cups
Serving Size 1/2 cup

Ingredients

1 pound fresh green beans
1 Tablespoon olive oil or vegetable oil
1⁄8 teaspoon salt
1⁄8 teaspoon black pepper

Directions

1. Snap the ends off the green beans and rinse the beans in water.
2. Lay the green beans on a metal baking sheet.
3. Drizzle the oil, salt and pepper over the beans. Toss to coat.
4. Roast in a 425 degree oven for 15 to 18 minutes. Stir the beans a couple times while roasting.
5. Refrigerate leftovers within 2 hours.

Roasted Brussels Sprouts

Roasted Brussels Sprouts

Prep time: 5 minutes
Cooking time: 20 minutes
Makes: 6 cups
Serving Size 1/2 cup

Ingredients

1 1⁄4 pounds Brussels sprouts
1 Tablespoon oil
1⁄8 teaspoon salt
1⁄8 teaspoon black pepper
1 teaspoon lemon juice

Directions

1. Preheat oven to 400 degrees F.
2. Wash and trim Brussels sprouts. Cut large Brussels sprouts in half from top to bottom; leave small Brussels sprouts whole.
3. In a large bowl, toss Brussels sprouts with the oil, salt, and pepper.
4. Place Brussels sprouts in a single layer on a large baking sheet.  Lining the baking sheet with foil or baking parchment will help with clean-up.
5. Roast for 20 to 30 minutes, stirring once after 10 to 15 minutes.  Sprouts should be tender and browned.
6. Remove from oven and drizzle with lemon juice.
7. Refrigerate leftovers within 2 hours.

Roasted Asparagus

Roasted Asparagus

Prep time: 10 minutes
Cooking time: 15 minutes
Makes: 6 cups
Serving Size 1/2 cup

Ingredients

3 pounds fresh asparagus spears
1 Tablespoon oil
1⁄8 teaspoon salt
1⁄8 teaspoon pepper

Directions

1. Preheat oven to 400 degrees F.
2. Wash asparagus spears and trim off tough ends. Leave whole or cut into shorter lengths
3. In a large bowl, toss spears with the oil, salt, and pepper.
4. Place spears in a single layer on a large baking sheet.  Lining the baking sheet with foil or baking parchment will help with clean-up.
5. Roast for 12 to 15 minutes or until the asparagus pieces are lightly browned.  Thick spears will take a longer baking time.
6. Refrigerate leftovers within 2 hours.

Honey Mustard Green Beans

Honey Mustard Green Beans

Prep time: 10 minutes
Cooking time: 15 minutes
Makes: 4 cups
Serving Size 2/3 cup

Ingredients

1 Tablespoon yellow mustard
3 Tablespoons honey
3 Tablespoons vinegar
4 cups green beans, canned, frozen or cooked from fresh

Directions

1. For fresh green beans, cook until tender.
2. Heat a medium saucepan or skillet over medium-low heat. Add mustard, honey and vinegar and mix well. Cook until sauce boils and becomes thick, about 10 minutes.
3. Add green beans and stir to coat evenly. Cook until beans are heated through. Serve warm.
4. Refrigerate leftovers within 2 hours.

Notes

• 4 cups of green beans is about 1½ pounds fresh or 16 ounces frozen or 2 cans (15 ounces each) drained.
• Honey is not recommended for children under 1 year old.

Glazed Carrots and Pea Pods

Glazed Carrots and Pea Pods

Prep time: 5 minutes
Cooking time: 20 minutes
Makes: 3 cups
Serving Size 3/4 cup

Ingredients

2 cups baby carrots
2 cups snow peas
1 Tablespoon butter
1⁄2 teaspoon cornstarch
2 Tablespoons brown sugar

Directions

1. Bring a pan of water to a boil. Boil carrots for 7 to 9 minutes and remove from water. Boil pea pods for 2 to 3 minutes and remove from water.
2. Melt butter in a large skillet. Add the cornstarch to the butter and stir together.
3. Add the cooked carrots, snow peas and brown sugar to the skillet. Heat and stir for 1 to 2 minutes.
4. Refrigerate leftovers within 2 hours.
    

Baked Tortilla Chips

Baked Tortilla Chips 

Prep time: 5 minutes
Cooking time: 10 minutes
Makes: 16 chips
Serving Size 8 chips

Ingredients

2 whole grain corn tortillas (6 to 8 inches)
1⁄8 teaspoon salt (optional)
1⁄4 teaspoon oil (optional) or cooking spray (optional)
1⁄8 teaspoon seasoning (try garlic powder, onion powder, cumin, chili powder or a mixture) (optional)

Directions

1. Choose a baking temperature (between 375 and 450 degrees) and preheat oven.
2. Choose your version:
   Plain - Sprinkle with salt or other seasonings, if desired.
   Cooking spray – Spray lightly with cooking spray. Sprinkle with salt or other seasonings, if desired.
   Oil – Brush oil on one side of each tortilla. Sprinkle with salt or other seasonings, if desired.
3. Cut each tortilla into 8 wedges. Arrange in a single layer on a baking sheet.
4. Bake for 5 to 10 minutes depending on oven temperature.  Watch closely to avoid burning.

Baked Tomatoes with Cheese

Baked Tomatoes with Cheese

Prep time: 5 minutes
Cooking time: 10 minutes
Makes: 8 1-inch slices
Serving Size 2 1-inch slices

Ingredients

2 large tomatoes cut into thick slices (about 1 inch)
1⁄3 cup shredded cheese (try parmesan, Swiss, or cheddar)
1 teaspoon dried oregano
1⁄4 teaspoon each salt and pepper
1⁄4 teaspoon garlic powder (1 clove garlic, minced)

Directions

1. Preheat oven to 400 degrees. Place tomato slices in a single layer in a shallow baking dish.
2. In a small bowl, combine cheese, oregano, salt, pepper and garlic powder. Sprinkle mixture over tomatoes.
3. Bake 5 to 10 minutes, or until cheese turns golden brown and starts to bubble. Serve warm.
4. Refrigerate leftovers within 2 hours.

Summer Cucumbers

Summer Cucumbers

Prep time: 10 minutes
Makes: 6 servings
Serving Size 2/3 cup

Ingredients

5 cups sliced cucumbers
1⁄2 cup sliced red onion
1⁄2 teaspoon salt
1⁄4 teaspoon black pepper
2 Tablespoons red wine vinegar

Directions

1. Combine cucumbers, onion, salt, black pepper and vinegar together.
2. Refrigerate leftovers within 2 hours.

Radish and Cucumber Salad

Radish and Cucumber Salad

Prep time: 10 minutes
Makes: 6 servings
Serving Size 3/4 cup
Chill Time: 15 minutes

Ingredients

1⁄4 cup nonfat plain yogurt
1⁄4 teaspoon garlic powder
1⁄4 teaspoon each salt and pepper
10 radishes, washed and thinly sliced (about 1 bunch)
1 cucumber, washed and cut into thin rounds

Directions

1. In a large bowl, mix together yogurt, garlic, salt and pepper. Add radishes and cucumbers and stir to combine.
2. Cover and refrigerate for at least 15 minutes before serving.
3. Refrigerate leftovers within 2 hours.

Quinoa Salad

Quinoa Salad

Prep time: 15 minutes
Cooking time: 15 minutes
Makes: 9 servings
Serving Size 2/3 cup

Ingredients

SALAD
1 cup quinoa (dry)
2 cups water or low-sodium vegetable broth
2 large carrots, peeled and diced
3 large celery stalks, diced
1 large red bell pepper, seeded and diced
3 green onions, sliced
3 Tablespoons minced parsley

DRESSING
1⁄2 cup rice vinegar
2 Tablespoons water
1 Tablespoon vegetable oil
2 cloves garlic, finely chopped or 1/2 teaspoon garlic powder

Directions

1. Rinse the quinoa in a fine-mesh wire strainer under running water for 1 minute.
2. Bring the water or broth and quinoa to a boil in a 2-3 quart saucepan. Lower the heat, cover, and simmer for 15 minutes. Refrigerate until cool.
3. Meanwhile, combine all the vegetables in a salad bowl.
4. In a small bowl, mix together the dressing Ingredients. Add to the vegetables.
5. Add quinoa and stir gently to combine.
6. Refrigerate leftovers within 2 hours.

Kiwi Pineapple Slaw

Kiwi Pineapple Slaw

Prep time: 15 minutes
Makes: 8 servings
Serving Size 1/2 cup

Ingredients

1 cup pineapple in juice, undrained
3 cups cabbage, finely shredded (1/2 head)
1 1⁄2 cups kiwi, peeled and chopped (about 3 medium kiwi)
1⁄2 cup celery, chopped (about 1 stalk)
1⁄4 cup raisins
1⁄4 cup light mayonnaise

Directions

1. Drain pineapple, reserving 3 Tablespoons juice. Cut pinepple into bite-sized pieces, if needed.
2. Combine drained pineapple, cabbage, kiwi, celery, and raisins in a large bowl.
3. Stir reserved pineapple juice into mayonnaise until smooth. Add to cabbage mixture, tossing gently.
4. Refrigerate leftovers within 2 hours.

Cauliflower Salad

Cauliflower Salad

Prep time: 20 minutes
Makes: 10 servings
Serving Size 1/2 cup

Ingredients

4 cups mixed cauliflower and broccoli florets (fresh or frozen)
1 cup celery, diced
1⁄2 cup onion, diced
1⁄4 cup sweet bell pepper, any color
1⁄3 cup lite mayonnaise
1⁄3 cup nonfat plain yogurt
1 Tablespoon prepared mustard
1⁄8 teaspoon each salt and pepper
1⁄4 teaspoon dried dill weed

Directions

1. Thaw frozen cauliflower and broccoli and drain liquid. If using fresh vegetables, cook first until barely tender.
2. Combine cauliflower, broccoli, celery, onion and bell pepper in serving bowl.
3. In a small bowl, mix mayonnaise, yogurt, mustard, salt, pepper and dill.
4. Stir dressing gently into salad. Chill before serving.
5. Refrigerate leftovers within 2 hours.