What's cooking this season

“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

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: 

THINK PREVENTION! 

• Know your lifestyle-related health risk profile, make personal goals and 

commitments, and take action to promote personal and family health. 

•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. 

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. 

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. 

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

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

est 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 

• Purchase 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 

• Inspect 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. 

• Do 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. 7

SERVING 

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

• Keep 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. 

8 

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

other instructions. 

• Wash produce just before preparation, not before storage.

ecommendations for SPECIFIC TYPES OF PRODUCE 

MELONS 

• 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. 

• 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. 

TOMATOES 

• 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. 

• 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. 

LEAFY GREENS 

• 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. 

• 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 

eating to reduce the risk of illness. 

9

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. 

11

what’s cooking in SPRING 

fresh food 

BLUEBERRY 

OKRA 

SWEET 

BELL 

PEPPER 

HERBS 

Varieties: 

Cilantro, 

Parsley, Basil 

CANTALOUPE 

ASPARAGUS 

Varieties: 

White, Purple 

BROCCOLI 

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 

Varieties: 

Green, Red 

FIG 

Varieties: 

Black Mission, 

Green 

CARROTS 

CORN 

BLACKBERRY 

SWEET 

POTATOES 

BEETS 

Varieties: 

Golden, Red 

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.

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 

BLUEBERRY 

whole-wheat pancakes 

with blueberries 

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. 

PHYTOCHEMICAL BENEFITS: 

urinary tract health, memory 

function & lowers risk of some 

cancers & promotes healthy aging 

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% 

Total Carbohydrate 28g 9% 

Dietary Fiber 3g 12% 

Sugars 11g 

Protein 6g 12% 

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

STORAGE 

HOW 

TO USE 

COLORS 

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 

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. 

14

OKRA 

okra fries 

INGREDIENTS: METHOD: 

SWEET BELL PEPPER 

black bean, peppers 

1 lb. of okra, halved lengthwise 

1 tbsp. olive oil 

1/2 tsp. garlic powder 

1/2 tsp. onion powder 

1/2 tsp. cayenne pepper 

pinch of salt & pepper 


Serving Size 1 cup 







Trans Fat 0g 




Sugars 4g 

Protein 3g 6% 



eye & cell health 

arterial, lung & liver function 

STORAGE 

COLORS HOW TO USE 

1. Toss the okra in olive oil, garlic 

powder, onion powder, and 

cayenne pepper. 

2. Sear on medium-high heat for 

5-8 minutes or until crispy. 

3. Add a pinch of salt and 

pepper. 

Store fresh okra in the refrigerator, 

unwashed, up to 3 days 

• Grill with lemon juice 

• Simmer with minced garlic 

• Slice and sauté with tomatoes 

and onions 

Orange & Green Phytochemicals 

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 


Serving Size 2/3 cup 







Trans Fat 0g 




Sugars 3g 


Potassium 374mg 11% 


INGREDIENTS: 


vision, immunity & heart health, 

lowers the risk of some cancers 

STORAGE 


&corn salad 

METHOD: 

1. In a large bowl, combine salad 

ingredients. 

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). 

3. Pour over the bean mixture and 

toss until all ingredients are 

coated. 

4. If desired, add lime zest. 

Store in a plastic bag in the vegetable 

crisper of the refrigerator 

• 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 

15

HERBS 

fresh basil pesto 

CANTALOUPE 

cantaloupe agua fresca 

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 



Serving Size 1 tsp. 






Saturated Fat 0.5g 3% 

Trans Fat 0g 




Sugars 0g 

Protein 1g 2% 



eye & cell health, 

arterial, lung & liver function, lowers 

the risk of some cancers, promotes 

strong bones & teeth 

STORAGE 


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. 

Store pesto in a jar or airtight container in 

the refrigerator for about a week, or in the 

freezer for about six months 

• 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 

Green Phytochemicals 

INGREDIENTS: 

1 (3 lb.) ripe cantaloupe 

melon, diced 

3 c. cold water 

2 tsp. freshly squeezed lime 

2 tsp. honey or agave 










Trans Fat 0g 




Sugars 6g 

Protein 1g 2% 



vision, immunity & heart health 


STORAGE 


METHOD: 

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. 

2. Strain over a large pitcher, using a 

ladle to press down on solids. 

3. Add the remaining 1 1/2 cups 

of water and stir to combine. 

Refrigerate for 1 hour. 

Leave out on a counter top unwashed until 

ripe, refrigerate unwashed once ripe 

• Sliced and served with yogurt and mint 

• Add to sparkling water for a 

refreshing drink 

Orange Phytochemicals

ASPARAGUS 

asparagus with lemon zest 

&parmesan 

INGREDIENTS: 

1 lb. asparagus spears 

juice of 1/2 lemon 

2 tbsp. grated parmesan cheese 


black pepper to taste 





Calories 70 Calories from Fat 40.5 


Total Fat 4.5g 7% 


Trans Fat 0g 

Sodium 5mg 0% 



Sugars 2g 

Protein 4g 8% 



eye & cell health 


lowers the risk of some cancers & 

promotes strong bones and teeth 

STORAGE 


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. 

May be stored in an airtight container 

in refrigerator for up to 5 days 

• Grill with lemon and garlic 

• Cut into salads 


17

18 

INGREDIENTS: 

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 

BROCCOLI 

broccoli & sage penne pasta 

salad with asparagus 

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. 


eye & cell health, arterial, lung & liver 

function, lowers the risk of some 

cancers, promotes strong 

bones & teeth 









Trans Fat 0g 




Sugars 3g 



STORAGE 


Refrigerate and use within 2-3 days 

• Cut into florets and add to salads 

• Sauté in a stir fry 

• Eat fresh as a healthy snack 

Yellow, Green, & Orange Phytochemicals

ONIONS 

spring onion & potato soup 

CABBAGE 

sauted cabbage & jalapeno 

INGREDIENTS: 

METHOD: 

INGREDIENTS: 

METHOD: 

2 bunches spring onions or 

scallions, trimmed 


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 

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. 

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 

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! 









Trans Fat 0g 




Sugars 2g 




heart health, 

promotes healthy cholesterol levels, 


STORAGE 


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. 

Refrigerate unwashed onions, wrapped lightly in 

plastic wrap or foil, up to 5-7 days 

• Sauté onions and add to rice or main dishes 

• Slice fresh into salads 

White Phytochemicals 









Trans Fat 0g 




Sugars 6g 

Protein 2g 5% 




arterial, lung & liver function, 

lowers the risk of some cancers, 

promotes strong bones & teeth 

STORAGE 


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 


19

FIGS 

CARROT 

INGREDIENTS: 

12” thick whole-wheat pizza crust 

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 

caramelized onion, fig 

& walnut pizza 

orange carrot juice 

METHOD: 

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. 

2. Preheat oven to 400° F. Assemble 

pizza: Spread the caramelized 

onions on top of crust. Spread the 

mozzarella evenly throughout the top. 

INGREDIENTS: 

1 c. freshly squeezed 

orange juice 

2 lg. organic carrots, 

washed, peeled & 

chopped 

ice to chill if desired 

METHOD: 

1.Combine the orange juice 

and carrots in a high powered 

blender. Add ice if desired. 

2. Blend until smooth. 

Serve and enjoy. 


Serving Size 1 slice 







Trans Fat 0g 




Sugars 0g 




urinary tract health, 

memory function, 

promotes healthy aging, 

lowers risk of some cancers 

STORAGE 


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. 

Store figs in a plastic bag for up to 2 days 

• Slice into a salad 

• Garnish with honey 

• Serve on crostini 










Trans Fat 0g 

Sodium 0mg 0% 



Sugars 15g 

Protein 2g 4% 





STORAGE 


Carrots can keep in the 

refrigerator for up to three months 

• Carrots can be sautéd 

• Baked into cakes 

• Cooked in soups and stews 


Phytochemicals

CORN 

spring corn couscous salad 

INGREDIENTS: 

METHOD: 

3 med. ears sweet corn, 

husks removed 

1 c. reduced-sodium chicken 

broth or vegetable broth 

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. lemon juice 

1 tsp. dried oregano 

3/4 tsp. ground cumin 

1/2 tsp. garlic salt 


1. Place corn in a Dutch oven; 

cover with water. Bring to a 

boil; cover and cook for 6-9 

minutes or until tender. 

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. 









Trans Fat 0g 




Sugars 4g 





lowers the 

22risk of some cancers 

STORAGE 


Refrigerate ears unhusked in a bag. 

Corn is best within 24 hours of purchasing, or 

no more than 3 days 

Corn can be used in salsa, salads, soup, 

casserole, cake, fritters, and puddings 

Yellow & Orange Phytochemicals 

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) 

4 oz. water 

METHOD: 

1.Peel and properly wash 

ingredients. 

2. Blend ingredients on high 

until smooth. 

3. Serve immediately. 




22 






Trans Fat 0g 




Sugars 31g 




urinary tract health, 

memory function, 

lowers risk of some cancers, 

promotes healthy aging 

STORAGE 


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 

BEETS 

sweet potatoes & beets 

beet & parsley salad 

INGREDIENTS: 

METHOD: 

INGREDIENTS: 

METHOD: 

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 


3/4 tsp. ground black pepper 









Trans Fat 0g 




Sugars 5g 

Protein 2g 4% 





STORAGE 


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. 

Store in a pantry, away from onions, 

up to 3 weeks 

• Slice roasted sweets into salads 

• Grill with vegetables 

• Puree into a savory soup 

Orange & Yellow Phytochemicals 

2 med. beets without greens 

1 c. packed fresh flat-leaf 

parsley leaves 

1/4 tsp. sugar, or to taste 

1/8 tsp. black pepper 

2 tsp. extra-virgin olive oil 

2 tsp. balsamic vinegar 









Trans Fat 0g 




Sugars 5g 

Protein 2g 4% 



prostrate, urinary & DNA health 

helps prevent some types of cancer 

& heart disease 

STORAGE 


1. Trim and peel raw beets, then 

cut into very thin slices 

with slicer. 

2.Make small stacks of slices 

and cut each stack with a 

sharp knife into very thin 

strips. 

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. 


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 


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 

Varieties: 

Dill, Oregano, 

& Mint 

PEACH 

TOMATO 

APPLE 

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 



Wrap herbs with a 

damp paper towel. 

Seal in a plastic bag in 

the refrigerator for up 

to 1 week. 

Unripe peaches 


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. 

preparation 

Wash vegetables 

before cutting. Can 


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.

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 


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 50ºF 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 

INGREDIENTS: 

METHOD: 

28 

3 med. zucchini 

2 tbsp. whole-wheat flour 

1 egg & 2 egg whites, mixed 

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 


Line large rimmed baking sheet 

with silicone baking mat or 

parchment paper. 

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. 

5. Spray fries with nonstick spray and 

bake until brown and crunchy, about 

25 minutes. Transfer pan to wire rack 

and cool several minutes. 


Serving Size 6 fries 







Trans Fat 0g 




Sugars 4g 








STORAGE 


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 

PEACH 

broiled peaches with yogurt 


INGREDIENTS: 

1 c. low fat plain greek yogurt 


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 

METHOD: 

1. For a chunky dressing, 

combine all ingredients in a 

bowl and stir well. Chill for 

at least half an hour before 

serving. 

2. For a smoother dressing, 

puree all in a blender until well 

combined. Chill for half an 

hour before serving. 

1 c. low fat yogurt 

2 tsp. honey 

1/2 tsp. vanilla extract 

6 ripe peaches, halved 

1/4 c. small mint leaves 

1. Grill or broil peaches for 

4-5 minutes. 

2. Whisk together first 3 

ingredients in a medium 

bowl. Set aside. 

3. Set broiled peaches in 

center of plate. Spread 

dressing on peaches, scatter 

mint over dressing. 


Serving Size 2 tbsp. 







Trans Fat 0g 




Sugars 1g 

Protein 1g 0% 







STORAGE 


Pour into a bottle or jar and refrigerate 

for up to 2 weeks 

• Use on salads 

• Use as garnish on fresh cut vegetables 



Serving Size 1/2 peach 







Trans Fat 0g 




Sugars 18g 

Protein 3g 6% 





STORAGE 


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 



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 

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 

1 jalapeño pepper, seeded & minced 


apple salsa 

METHOD: 

1. Combine all 

ingredients, 

stirring well. 

2. Serve on tacos, 

with baked corn 

chips or as a 

spicy garnish for 

any food. 

PHYTOCHEMICAL 

BENEFITS: 

prostate, urinary & DNA 

health, helps prevent 

cancer & heart disease 


Serving Size 1 wrap 







Trans Fat 0g 




Sugars 0g 



STORAGE 


Store in an air tight 

container, in the 

refrigerator for 2-3 days 

• Slice into a salad 

• Sauté with onions and potatoes 

• Stuff with sliced zucchini 

and bake 

Red Phytochemicals 









Trans Fat 0g 




Sugars 5g 

Protein 0g 0% 



heart health, 



STORAGE 


Apples should be stored 

in a breathable bag in the 

refrigerator 


• Eat whole 

• Bake with cinnamon for 

a healthy sweet treat 

White & Red 

Phytochemicals

ARTICHOKE 

grilled artichoke 

with yogurt sauce 

INGREDIENTS: 

4 lg. artichokes 


pinch of pepper 

1 lemon, halved 

1/2 c. low fat yogurt 

1 tbsp. of 

chopped fresh dill 









Trans Fat 0g 




Sugars 4g 

Protein 3g 6% 



heart health, 



STORAGE 


METHOD: 

1. Working with 1 artichoke at a time, trim off outer 

leaves, then cut in half lengthwise through stem. 

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. 

3. Brush artichokes with oil and season with pepper. 

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. 

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

7. Serve the grilled artichokes with the yogurt sauce. 

Store unwashed in a plastic bag for 

up to a week 

• Bake with lemon and olive oil 

• Use the chokes for salads and soups 

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 


2 tbsp. water 


1/4 tsp. kosher salt & freshly 

ground pepper 

2 tbsp. water 

POTATO 

red potato salad with herbs 

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. 


heart health, promotes healthy 

cholesterol levels, lowers the 

risk of some cancers 



Servings Per Container 6-8 






Trans Fat 0g 




Sugars 3g 



STORAGE 


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 


6. Serve salad warm or chilled. 

32

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 


Serving Size 1/2 pear 







Trans Fat 0g 

Sodium 2mg 0% 



Sugars 12g 

Protein 1g 2% 



eye and cell health, arterial, 

lung & liver function, lowers the risk 

of some cancers, promotes strong 

bones and teeth 

STORAGE 


METHOD: 

1. Cut pears in fourths, lengthwise and 

deseed. 

2.Lay pear slices in pie dish and pour 

water over pears. 

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. 

5. Cooking time may vary depending 

on the ripeness of the pears. 

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 

Pears can be used in salads, pies, purees, 

pizza topping, breads, soups, cakes, cobblers, 

preserve, and smoothies. 


INGREDIENTS: 

2 cucumbers, peeled & shredded 

1 c. yogurt 

1 tsp. white vinegar 

1 tsp. fresh spearmint, chopped 

1/2 tsp. sugar 

2 tsp. scallions, chopped 









Trans Fat 0g 




Sugars 6g 

Protein 4g 8% 



eye and cell health, arterial, 

lung & liver function, lowers the risk 

of some cancers, promotes strong 


STORAGE 


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. 

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 


33

SQUASH 

BEANS 

simple summer squash 

rainbow green bean salad 

INGREDIENTS: 

1 lb. yellow squash or zucchini 

(or mixture of both, about 4 sm.) 

1 med. onion, diced 


1 tbsp. fresh lemon juice or 

red wine vinegar 


1/4 tsp. garlic or onion powder 

1 tsp. chopped fresh parsley or basil 

1 tbsp. grated parmesan cheese (optional) 


Serving Size 1 squash 







Trans Fat 0g 




Sugars 2g 

Protein 2g 4% 





STORAGE 


METHOD: 

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. 

Store unwashed squash in a bag; place in 

the vegetable drawer of the refrigerator 

• Roast with root vegetables 

• Puree into a soup 

Yellow, Orange, & Green Phytochemicals 

INGREDIENTS: 

2 cloves garlic, pressed 

2 c. fresh green beans, cut into 1” 

2 c. black beans, drained & rinsed 

1 lg. tomato 

1/2 c. thinly sliced carrots 

1/2 c. thinly sliced or chopped 

yellow bell pepper 

2 tbsp. fresh basil, chopped 

1 tbsp. fresh oregano, chopped 

1 tbsp. fresh parsley, chopped 

juice of 1 lemon 


pinch of sea salt & pepper 

Store in an air tight container or a bag in 


Pears can be used in salads, pies, purees, 

pizza topping, breads, soups, cakes, cobblers, 

preserve, and smoothies 


STORAGE 


METHOD: 

1. Steam green beans in a steamer 

basket for 5 minutes. 

2. Press garlic. 

3. Chop tomato, carrots, and bell 

peppers. 

4. Combine all ingredients in a bowl. 

5. Refrigerate for at least 30 minutes. 









Trans Fat 0g 




Sugars 0g 

Protein 4g 8% 



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 

EGGPLANT 

eggplant lasagna with 

fresh basil 

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. 

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. 


urinary tract health, memory function, 

lowers risk of some cancers, 

promotes healthy aging 









Trans Fat 0g 




Sugars 6g 



STORAGE 

HOW 

TO USE 

COLORS 

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 


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: 

3 c. whole fresh fruit 

(peaches, pears, or figs) 

1 c. sugar 

cinnamon, 

stick or powder 

1-2 tbsp. lemon juice 

PEACH 

old fashioned fruit preserve 

METHOD: 

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. 


vision, immunity, urinary tract, 

heart health, lowers the risk of 

some cancers, improves memory 

function, healthy aging 


Serving Size 2 tbsp. 







Trans Fat 0g 

Sodium 0mg 0% 



Sugars 20g 

Protein 0g 0% 


STORAGE 


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 

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

EGGPLANT 

traditional baba ghanoush 

WATERMELON 

tomato-watermelon sorbet 

INGREDIENTS: 

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 









Trans Fat 0g 

Polyunsaturated Fat 2g 

Monounsaturated Fat 4g 

Cholesterol 0mg 0% 

Potassium 158mg 5% 

Sodium 8mg 0% 



Sugars 1g 

Protein 2g 4% 




function, lowers risk of some 

cancers, promotes healthy aging 

STORAGE 

HOW 

TO USE 

COLORS 

METHOD: 

1. Preheat oven to 400° F. Arrange oven 

racks so you have one low and one 

high in the oven. 

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. 

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. 

Wrap in a plastic wrap and refrigerate 

5-7 days, blanched eggplant can be 

frozen 3-4 months 

Sauté and toss into salads add cubed 

eggplant into a stir fry or bake into 

pasta dish 


INGREDIENTS: 

6 ripe lg. tomatoes, 

quartered 

6 c. 1” seeded ripe 

watermelon chunks 

1/4 c. maple syrup 










Trans Fat 0g 




Sugars 7g 

Protein 2g 4% 



prostate, urinary & DNA health, 

helps prevent cancer & 

heart disease 

STORAGE 

HOW 

TO USE 

COLORS 

METHOD: 

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. 

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. 

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 


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 


Sliced bell peppers 



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 


Store in the 

refrigerator 

unwashed and 

loose in a plastic 

bag with plenty of 

circulation for up 

to 5 days. 

preparation 

Wash bell peppers 



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. 



Seal in a plastic bag 

in the refrigerator for 

up to 1 week. 

Wash oranges 

before eating. May 


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.


confetti bean salad 

CAULIFLOWER 

easy cauliflower 

INGREDIENTS: 

1 16 oz. can garbanzo or white 

beans, rinsed and drained 

1/4 red onion, finely diced 

3 baby carrots or 1 med. 

carrot, thinly sliced 

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 



juice 1/2 lemon 

1/2 tsp. salt 

Store in a plastic bag in the vegetable 

crisper of the refrigerator 

Grill and add to a sandwich or rice dish 

Chop finely and add to a pizza, 

green salad, stir fry, or pasta dish 

42 



STORAGE 


METHOD: 

1. Combine the beans with the 

vegetables and cilantro or 

parsley. 

2. Season with salt and pepper. 

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. 









Trans Fat 0g 




Sugars 6g 

Protein 4g 8% 





INGREDIENTS: 

1/2 lg. head of cauliflower 


1/4 tsp. of sea salt 

1 garlic clove, minced 

1 sm. bunch of chives, 

chopped 

zest & juice of 1 lemon 

1 tbsp. freshly 

grated parmesan 










Trans Fat 0g 




Sugars 3g 

Protein 3g 6% 



heart health, 



STORAGE 


METHOD: 

1. Cut the cauliflower into florets. 

Rinse under running water, set aside. 

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. 

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. 

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. 

Refrigerated in loosely wrapped plastic for 

up to 2 weeks 

• Roast with garlic and oil 

• Mash into mashed potatoes 

White, Green, & Yellow Phytochemicals

SQUASH 




STORAGE 

Store unwashed squash in a bag; place in 

the vegetable drawer of the refrigerator 

roasted butternut squash 

&cauliflower 

INGREDIENTS: 

1 head cauliflower 

cut into florets 

1 butternut squash, peeled, 

innards removed, 

cut into 2” pieces 

6-10 whole garlic cloves, 

sliced 

1/4 c. extra virgin olive oil 


2 tbsp. fresh rosemary, 

chopped 

1/4 c. parmesan cheese 


METHOD: 

1. Preheat the oven to 425° F. 

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. 

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. 









Trans Fat 0g 




Sugars 4g 

Protein 3g 6% 



• Roast with root vegetables 

• Puree into a soup 

Orange & Yellow Phytochemicals 

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: 

inside leafy part of a 

celery head, halved 

1 med. sized tomato 

1 english cucumber, 

cut into 4 pieces 

juice of 1/2 lemon 

METHOD: 

1. Add all ingredients to a 

powerful blender. If your 

blender isn’t powerful, 

coarsely chop ingredients 

and then blend. 









Trans Fat 0g 




Sugars 3g 

Protein 1g 2% 



eye, and cell health, arterial, lung 




STORAGE 


Whole celery last 3-4 weeks, refrigerate 

Slice into salads, eat whole with a 

yogurt dip or purée for a refreshing soup 

Green Phytochemicals

HONEY DEW MELON 

RADISH 

melon salad with 

fresh mint & cilantro 

roasted radishes, carrots 

& peppers 

INGREDIENTS: 

METHOD: 

INGREDIENTS: 

METHOD: 

4 c. honey dew melon, chunks 

1/3 c. fresh mint, chopped 

1/3 c. fresh cilantro 

leaves, chopped 

1 tbsp. of fresh lime juice 









Trans Fat 0g 




Sugars 14g 

Protein 1g 2% 







STORAGE 


1. Combine all of the 

ingredients in a bowl and 

toss together. 

2. Chill for at least two hours. 

Store in an air tight container in the 


Honey dew melon can be used in 

different ways such as smoothies, 

salads, popsicles, and sorbets 


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 


1/4 c. balsamic vinegar 

salt & pepper to taste 









Trans Fat 0g 



Dietary Fiber 1.5g 6% 

Sugars 5g 

Protein 1g 2% 



heart health, 



STORAGE 



Combine the radish, carrots, red 

peppers, green onion and olive 

oil on a nonstick baking sheet. 

Season well with salt and pepper. 

2. Roast for 25-30 minutes, stirring 

once or twice until tender. 

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. 

Store unwashed in a plastic bag in the 

refrigerator 

• Grill with onions 

• Slice fresh into a salad 

White, Red & Green 


45

ORANGES 

PUMPKIN 

citrus salad with feta 

pumpkin cornbread 

INGREDIENTS: 

METHOD: 

INGREDIENTS: 

METHOD: 

5 honey tangerines, 

murcotts, or satsumas 

1 oz. (about 1/4 c.) 

feta cheese crumbles 

4 c. mixed salad greens 

2 tbsp. of balsamic vinaigrette 

1 c. roughly chopped 

celery leaves 

3 c. sliced celery 









Trans Fat 0g 





Sugars 14g 

Protein 4g 8% 





STORAGE 


1. Squeeze juice from one citrus 

fruit into a large bowl. 

2. Add feta cheese and 

vinaigrette and mix with a fork, 

mashing the cheese to make a 

dressing. 

3. Peel remaining citrus and 

separate into segments. 

Transfer to bowl with dressing. 

4. Add salad greens, celery 

leaves, and celery and 

toss well. 

Fresh oranges last 2-3 weeks on 

the counter 

• Press juice for citrus infused water 

• Slice into salads or add to marinades 

Yellow, Orange, & Green 


1 c. pumpkin puree 

1 c. low-fat milk 

2 eggs 


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 









Trans Fat 0g 




Sugars 5g 

Protein 4g 8% 





STORAGE 



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. 

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

INGREDIENTS: 

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 

SWEET POTATO 

cinnamon nutmeg sweet potato noodle 

pancakes with yogurt & fruit 

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. 

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! 





Serving Size 1 pancake 







Trans Fat 0g 





Sugars 26g 



STORAGE 


Store fresh sweet potatoes in a 

pantry, away from onions, up to 3 

weeks. Sliced or spiralized up to 3 

days in the refrigerator 

• Slice roasted sweets into salads 

• Serve with grilled vegetables or 

puree into a savory soup 

Yellow, Orange & Green 


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 


Serving Size 1 muffin 







Trans Fat 0g 





Sugars 1g 




eye and cell health, arterial, lung & 

liver function, lowers the risk of some 

cancers, promotes strong bones 

and teeth 

STORAGE 


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. 

4. Divide batter into cups, 

cups should be filled 

5. Bake muffins 25-28 minutes. 

Cool for 5 minutes. 

Store unwashed spinach in a plastic 

bag in the vegetable drawer 

Toss freshly washed leaves into a 

salad, or sauté with garlic and olive oil 


POMEGRANATE 

PUMPKIN 

pomegranate & mint yogurt 

pumpkin applesauce 

INGREDIENTS: 

METHOD: 

INGREDIENTS: 

METHOD: 

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) 

1. Fold mint into yogurt. 

2. Layer yogurt mixture and 

pomegranate arils in a clear 

dessert dish. 


1/2 c. pumpkin puree 

1 c. unsweetened 

applesauce 

1/2 tsp. vanilla extract 

pinch of cinnamon 

1/4 tsp. ground nutmeg 

granola 

1. In a bowl mix together: 

pumpkin puree, 

applesauce, vanilla extract 

cinnamon and nutmeg. 

2. Sprinkle granola on top, 

if desired. 

3. Enjoy this naturally 

sweet snack. 


Serving Size 1 







Trans Fat 0g 





Sugars 24g 




prostate, urinary & DNA health, 

helps prevent cancer & heart disease 

STORAGE 


Refrigerate, whole and unwashed for up 

to 3 weeks 

• Toss with root vegetables for a savory treat 

• Simmer with apple cider and cinnamon for 

a refreshing take on a fall favorite 










Trans Fat 0g 


Sodium 0mg 0% 



Sugars 9g 

Protein 1g 2% 





STORAGE 


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 

Orange Phytochemicals 

49

PLUM 

plum whole grain crisp 

INGREDIENTS: 

4 c. plums, sliced 

3 c. blueberries 

1/4 c. brown sugar 


3/4 c. oats 

1/2 tsp. cinnamon 

1 tsp. vanilla extract 

1/3 c. coconut oil 

1/4 c. slivered almonds 

METHOD: 

1. Preheat oven to 375° F. Toss plums 

and blueberries with brown sugar. 

Pour into a baking dish. 

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. 



Servings Per Container 12-15 

50 






Trans Fat 0g 


Sodium 0mg 0% 



Sugars 12g 

Protein 2g 4% 






STORAGE 


Store fresh at room temperature, 

until ripe. Refrigerate up to 1 week 

Eat fresh plums with yogurt for a healthy 

and easy breakfast 

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 


Serving Size 8 oz 







Trans Fat 0g 


Sodium 0mg 0% 



Sugars 9g 

Protein 0g 0% 






STORAGE 


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. 

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 


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 

at the 

market 

GRAPEFRUIT 

Varieties: 

White, Pink, Red 

Choose grapefruits 

that are bright and with 

a thin rind. Choose 

fruit that feels heavy for 

their size. 

SPINACH 

Choose spinach that 

has vibrant green 

leaves, without any 

yellowing. The leaves 

should look fresh 

and tender. 

HERBS 

Varieties: 

Cilantro, Rosemary, 

Mint 

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. 

TURNIPS 

Choose smaller, 

younger turnips for their 

sweetness and delicate 

flavor. They should be 

heavy for their size, with 

firmly attached roots and 

unblemished skin. 

GREENS 

Varieties: 

Collard Greens, Arugula, Mustard 

Greens, Assortment of Lettuce 

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. 



Seal in a plastic bag in 

the refrigerator for up 

to 1 week. 

Store in a cool, 

dry place or the 


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 

Varieties: 

Curly, Tuscan, 

& Lacinato 

SWISS CHARD 

MUSHROOMS 

Varieties: 

Portobello, Shiitake, 

Crimini, Button 

CRANBERRY 

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 


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 



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 



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 

56 

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 









Trans Fat 0g 




Sugars 7g 

Protein 3g 6% 





STORAGE 


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. 

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 

Grapefruit can be used in salads, cocktail 

drinks, salsa, smoothies, and pies 

Yellow & Orange Phytochemicals

spinach strawberry salad 


4 c. baby spinach, washed 

1 c. strawberries, 

washed & sliced 

1/4 c. chopped walnuts or 

slivered almonds 

2 tbsp. fresh mint, 

chopped (optional) 

1/4 red onion, thinly sliced 


3 tsp. balsamic vinegar 









Trans Fat 0g 





Sugars 2g 

Protein 2g 4% 







SPINACH 

STORAGE 


1. In a large salad bowl, 

layer the following 

ingredients: spinach, 

strawberries, and 

chopped walnuts or 

almonds. 

2. In a small jar, shake 

together the balsamic 

vinegar, red onion, mint 

and olive oil. 

3. Pour vinaigrette over 

salad and toss lightly. 

Store unwashed spinach 

in an air tight container in 


Toss freshly washed leaves 

into a salad, or sauté with 

garlic and olive oil 


HERBS 

seasonal herbs whole-wheat pizza crust 


fresh oregano, rosemary 

& thyme, chopped 

1 1/2 c. + 2 tbsp. 

warm water 

1/2 tsp. yeast 

drop of honey 

2 c. of all purpose flour 

2 c. whole-wheat flour 










Trans Fat 0g 




Sugars 2g 








STORAGE 


1. Mix the warm water, yeast, and honey in 

a large bowl. Let stand for a few minutes. 

The mixture should be frothy. 

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. 

5. Cut into 4 smaller balls. Dust them with 

flour and cover and let rise for another hour. 

6. Put to one side until needed, add fresh but 

herbs into the dough when ready to use. 

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 


57

INGREDIENTS: 

4 turnips 

1 sm. butternut squash, 

peeled and seeded 

1 sm. red onion 




TURNIP 

roasted turnip & 

squash wedges 









Trans Fat 0g 




Sugars 0g 

Protein 2g 4% 




cholesterol levels, lowers the risk of 

some cancers 

METHOD: 


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. 

4. Divide between 2 large rimmed baking sheets 

and spread into even layer. 

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. 

STORAGE 


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 


INGREDIENTS: 

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 

MUSTARD GREENS 

mustard green quiche 


Serving Siz 1 slice 







Trans Fat 0g 




Sugars 1g 








STORAGE 


METHOD: 

1. Prick pie shell and par bake according to 

package instructions. 

2. Sauté onions in butter, when onions 

brown, add fresh dried mustard greens 

and nutmeg. 

3. In a separate bowl combine eggs and 

cream whisk together. 

4. Add cheese while reserving enough 

for top. 

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. 

7. Once baked let cool slightly and serve. 

Refrigerate unwashed greens in 

a plastic bag, up to 1 week 

Chop and add to omelets, 

soups, or rice dishes 


INGREDIENTS: 

BROCCOLI 

cheesy broc & mac 

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 


3 tbsp. non-fat greek yogurt 

1 c. shredded part-skim cheddar 

(preferably sharp) 

1/2 c. shredded part-skim 

jack cheese 


1/4 c. shredded parmesan, 

or garnish 


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. 


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. 

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. 


vision, immunity, cell & heart health, 











Trans Fat 0g 




Sugars 3g 



STORAGE 


Refrigerate and use within 2-3 days 

• Cut into florets and add to salads 

• Sauté in a stir fry 

• Eat fresh as a healthy snack 

Yellow, Green, & Orange Phytochemicals 

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. 

7. Serve mixture over prepared rice and 

top with chopped peanuts, if desired. 

60 

PHYTOCHEMICAL 

BENEFITS: 

eye and cell health, 

arterial, lung & liver 

function, lowers the 

risk of some cancers, 

promotes strong 










Trans Fat 0g 




Sugars 3g 


STORAGE 

HOW TO 

USE 

COLORS 

To store, mist the heads, wrap loosely in damp paper 

towels, and refrigerate. Use within 2 to 3 days. 

Cabbage can be used in stews, casseroles, stir 

fries, curries, salads, and pies 


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

CAULIFLOWER 

KALE 

cauliflower & broccoli 

salad with feta 

INGREDIENTS: 

1 head cauliflower, chopped 

1 head broccoli, chopped 

2 c. cherry tomatoes 

1/4 c. reduced fat feta cheese 


2 tbsp. vinegar 

zest of one lemon 


Serving Size 1 1/2 cup 







Trans Fat 0g 




Sugars 5g 





cholesterol levels, lowers the risk of 

some cancers 

STORAGE 

HOW TO USE 

COLORS 

METHOD: 

1. In a large bowl, combine the 

cauliflower, broccoli, cherry 

tomatoes and feta cheese. 

2. Add olive oil, vinegar, 

lemon zest and toss. 

3. Refrigerate overnight. 

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 

Cauliflower can be used in stews, 

casseroles, stir fries, curries, salads, 

and pies 

White & Green Phytochemicals 

kale citrus salad 

INGREDIENTS: 

1 clove of garlic 

1 jalapeño, sliced 

1 bunch of kale 

3 tangerines or clementines, peeled 


1/4 c. orange juice 

2 oz. goat cheese, crumbled 

1 tbsp. plain greek yogurt 










Trans Fat 0g 




Sugars 18g 








STORAGE 

HOW TO USE 

COLORS 

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. 


61

SWISS CHARD 

BROCCOLI 

swiss chard saute with 

cranberries & almonds 

INGREDIENTS: 

1 lb. swiss chard, washed 

1/4 c. dried cranberries or 

golden raisins 


1/4 c. slivered almonds 

zest of juice of 1 lemon 


1/4 tsp. salt & pepper 










STORAGE 

HOW TO USE 

COLORS 

METHOD: 

1. Bring a large pot of water to a boil. Add 

chard and let cook for 2 minutes. 

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. 

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

Season with salt and pepper. 

5. Garnish with toasted slivered almonds 

and serve. 

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 


broccoli, fruit & walnut slaw 

INGREDIENTS: 

2 c. broccoli slaw 

1/4 c. chopped walnuts 

1/4 c. dried cranberries 

1/4 c. ken’s light vidalia onion 

salad dressing 

1/2 tsp. freshly ground 

pepper 





Calories 96 Calories from Fat 63 Calories 10 Calories from Fat 45 

% Daily Values* % Daily Values* 





Trans Fat 0g 


Trans Fat 0g 






Sugars 5g 

Protein 2g 4% 

Sugars 6g 

Protein 2g 4% 








STORAGE 

HOW TO USE 

COLORS 

METHOD: 

1. Combine slaw, walnut pieces, 

and dried fruit in a medium bowl. 

2. Add dressing and finish with 

freshly ground black pepper. 

3. Toss to coat. 

4. Chill at least 2 hours before 

serving. 

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 


creamy mushroom potato 

poblano soup 

INGREDIENTS: 

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 

MUSHROOMS 

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. 

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. 







Serving Size 6 oz. 







Trans Fat 0g 




Sugars 3g 

Protein 4g 4% 


STORAGE 


Whole mushrooms last 7-10 days, 

sliced 5-7 days in the refrigerator 


• Grill with onions 

• Fold into an omelet 


5. Return puree to the 

soup and stir well. 

6. Reheat soup to a simmer. 

Season to taste with 

pepper and serve. 

63

CRANBERRY 

san antonio food bank 

cranberry cookie 

INGREDIENTS: 

1 c. brown sugar, not packed 

1 stick butter, softened 

1 egg 

1 tbsp. vanilla 

1/4 c. water 


1/2 c. white flour 

1/2 tsp. salt 

1/2 tsp. baking soda 

1 tsp. cinnamon 

1/2 tsp. ginger 

3 c. oats (quick or old fashioned) 

1 c. dried cranberries 

1 c. macadamia nuts, 

coarsely chopped 

1/2 c. semi-sweet chocolate chips 

METHOD: 


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. 


Serving Size 1 small cookie 







Trans Fat 0g 




Sugars 6g 

Protein 2g 4% 


STORAGE 


Store dried cranberries in a plastic 

bag, up to two months. Freeze up to 

3 months 

Dice cranberries into baked 

goods, oatmeal, or salads 


4. Allow cookies to cool 

one minute on cookie 

sheet before removing. 

64

crispy sesame kale 

INGREDIENTS: 

1 lb. kale, washed 


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 

KALE 

METHOD: 

1. Cut kale along the 

stem and chop 

the leaves into thin 

pieces. 

2. Heat sesame oil over 

medium heat. Add 

garlic and cook until 

fragrant. Add the red 

pepper flakes, 

if using. 

3. Add chopped kale 

and cook until the 

leaves are almost 

wilted. Season with 

soy sauce and let 

cook until the sauce is 

thickened. 














Trans Fat 0g 




Sugars 0g 



STORAGE 


To store, keep kale refrigerated in an airtight 

bag, unwashed, up to 5 days 

Kale can be used so many ways in salads, 

soups, stir fry, roasted, and smoothies 


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 

CANTALOUPE 

cantaloupe agua fresca....................................................pg. 16 

CARROT 

orange carrot juice............................................................pg. 20 

CAULIFLOWER 

easy cauliflower................................................................pg. 42 

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

CELERY 

celery sunshine smoothie.................................................pg. 44 

CORN 

spring corn couscous salad..............................................pg. 21 

66 

CRANBERRY 

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

CUCUMBER 

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 

OKRA 

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

ONION 

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

ORANGE 

citrus salad with feta.........................................................pg. 46 

PEACH 

broiled peaches with yogurt..............................................pg. 29 

old fashioned fruit preserve...............................................pg. 36 

PEAR 

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

PLUM 

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 


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

What's cooking this season

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