Recipes

• 1½ lbs red potatoes
• ½ cup light Italian dressing
• ½ tablespoon spicy brown mustard
• 1 tablespoon fresh parsley, chopped
• 1 teaspoon garlic salt
• ¼ teaspoon black pepper
• ½ cup red bell pepper, chopped
• ½ cup green bell pepper, chopped
• ½ cup green onions, chopped

• Place the potatoes in a pot of boiling water and cook for about 10 minutes, or until tender.
• Drain the potatoes well and let them cool.
• Cut the potatoes into bite-sized pieces and place them in a medium bowl.
• In a small bowl, whisk together the Italian dressing, mustard, parsley, garlic salt, and black pepper.
• Pour the dressing mixture over the potatoes and gently toss to coat.
• Carefully stir in the bell peppers and green onions.
• Cover and refrigerate until ready to serve.

Nutrition Highlight:

• Potatoes provide carbohydrates for energy, potassium, and fiber. Bell peppers add vitamin C and additional fiber.

Make It Your Own:

• Use whatever potatoes or vegetables you have available. Try yellow or russet potatoes, or add carrots, celery, cucumber, or other vegetables for extra crunch. Fresh or dried herbs can be used in place of parsley.

Storage:

• Refrigerate in a covered container for 3–4 days.

• 2 cups green peas, thawed if frozen or drained if canned
• ½ cup green onions, sliced
• ¼ cup cilantro, chopped
• 1 clove garlic, chopped
• 1 ripe avocado, flesh scooped out
• 1 lemon or lime, juiced
• Hot sauce, to taste
• Salt, to taste
• Black pepper, to taste

• Add the peas, green onions, cilantro, and garlic to a food processor.
• Process until mostly smooth.
• Add the avocado, hot sauce, and lemon or lime juice.
• Pulse until the avocado is incorporated and the mixture is slightly chunky.
• Season with salt and black pepper to taste.
• Transfer to a serving bowl and serve.

Nutrition Highlight:

• Green peas provide plant-based protein, fiber, and folate. Avocado adds heart-healthy unsaturated fats and additional fiber, while the herbs and vegetables add flavor and nutrients.

Make It Your Own:

• Use fresh, frozen, or canned peas depending on what you have available. Adjust the lemon or lime juice and hot sauce to taste, or use other fresh herbs such as parsley. Serve with whole-grain pita, tortilla chips, or fresh vegetables such as carrots, radishes, jicama, or bell peppers.

Storage:

• Refrigerate in a covered container for up to 2 days.

• 1 cup plain Greek yogurt
• 1 cup fresh herbs, such as parsley, dill, basil, and/or cilantro
• ½ cup green onions, chopped
• 2 tablespoon lemon juice
• 1 cup ricotta cheese or softened cream cheese
• 1 ripe avocado

• Add the Greek yogurt, herbs, green onions, lemon juice, ricotta, and avocado to a food processor.
• Process until smooth, scraping down the sides as needed.
• Transfer to a serving bowl or use as a sandwich spread.
• Top with chopped tomatoes, if desired.

Nutrition Highlight:

• Greek yogurt and ricotta provide protein and calcium, while avocado adds heart-healthy unsaturated fats and fiber. The fresh herbs, green onions, and tomatoes add vitamins, minerals, and beneficial plant compounds.

Make It Your Own:

• Use whatever fresh herbs you have available. If you do not have ricotta, substitute cream cheese or another soft cheese. Add chopped tomatoes, cucumbers, or other vegetables for extra flavor and nutrients.

Storage:

• Refrigerate in a covered container for up to 3 days.

Recipe Source:

• “Open-Faced Tomato Sandwich” by Meda Kessler, Edible Dallas.

• 12 ounces fresh cranberries
• 1 cup sugar
• 1 cup orange juice

• In a medium saucepan, stir together the sugar and orange juice.
• Place the saucepan over medium heat and stir gently until the sugar has completely dissolved.
• Carefully add the cranberries and stir gently.
• Bring the mixture to a gentle simmer. Cook, stirring occasionally, until most of the cranberries have burst and the sauce has thickened to a jam-like consistency.
• Remove from heat and let cool. The sauce will continue to thicken as it cools.
• Transfer to a covered container and refrigerate until ready to serve.

Nutrition Highlight:

• Cranberries and orange juice provide vitamin C and beneficial plant compounds. Because cranberry sauce contains added sugar, a small portion can add flavor while keeping added sugar in mind.

Make It Your Own:

• Use fresh or frozen cranberries. For a different flavor, add a little orange zest or a pinch of cinnamon while cooking. If you prefer a less sweet sauce, gradually reduce the amount of sugar to taste.

Storage:

• Refrigerate in a covered container for up to 7 days.