Recipes

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Herbed Potato Salad

Prep Time: 10 minutes

Cook Time: 10 minutes

Servings: 6

Ingredients:

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

Instructions:

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.

Green Pea Guacamole

Prep Time: 10 minutes

Cook Time: None

Servings: 6

Ingredients:

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

Instructions:

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.

Youtube Tutorial

Green Goddess Ricotta Spread

Prep Time: 10 minutes

Cook Time: None

Servings: 8

Ingredients:

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

Instructions:

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.

Cranberry Sauce

Prep Time: 5 minutes

Cook Time: 10–15 minutes

Servings: 8

Ingredients:

12 ounces fresh cranberries
1 cup sugar
1 cup orange juice

Instructions:

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.

Spaghetti Squash

Spaghetti squash is a great source of:

● Fiber – Helps with healthy digestion and keeps us feeling full.

● B Vitamins – Help our bodies use energy fromfood.

● Vitamin C – Helps keep our immune system strong and helps our bodies heal quickly.

● Beta-carotene – Converts to vitamin A, which helps keep our eyes working, our immune system strong, and our cells growing.

● Manganese – Helps support healthy bones andhelps our bodies use nutrients from food.

● Potassium – A type of electrolyte that helps build muscle and keeps your heart healthy.

Instructions

How to store:

● Keep whole spaghetti squash in acool, dry place.

● Store away from direct sunlight.

● Once cut, cover and store in the refrigerator.

● Use cut squash within several days.

How to prepare:

● Wash the squash, cut it in half lengthwise, and scoop out the seeds with a spoon.

● For oven cooking, drizzle the insidewith a little olive oil and sprinkle with salt and pepper.

● Place the halves cut-side down on abaking sheet and roast at 400°F for about 30–45 minutes, until tender.

● For microwave cooking, place the squash cut-side down in a microwave-safe dish with ½ cup of water. Microwave for about 15 minutes, or until the flesh is tender.

● Once cooked and slightly cooled, use a fork to gently pull out the spaghetti-like strands.

● Do not overcook, or the squash maybecome soggy.

● Use spaghetti squash in place ofpasta.

● Serve with tomato sauce, pesto, cheese, or meatballs.

● Stuff the squash shell with cheese, vegetables, or chicken and bake again.

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Okra

Okra is a great source of:

● Fiber – Helps with healthy digestion and keeps us feeling full. Eating enough fiber has also been shown to support heart health.

● Vitamins A, B, C, and K – Help support healthy immune function, healing, and other important body functions.

● Folate – Helps our tissues grow and ourcells work. It is especially important during pregnancy.

Instructions

How to store:

● Choose okra that is bright green andfirm.

● Avoid okra that is moldy, limp, ordried out.

● Keep okra in a plastic bag in the refrigerator for 2–3 days.

How to prepare:

● Wash okra with cold water before cooking.

● Toss okra with a small amount of Olive oil and salt before roasting, grilling, baking, broiling, or air frying.

● Use okra in gumbo, curries, sautés, soups, or as a side dish.

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Mango

Mangoes are a great source of:

● Vitamin A – Keeps our eyes working, our immune system strong, and our cells growing.

● Vitamin C – Keeps our immune system strong and helps our bodies heal quickly.

● Vitamin E – Protects cells in our body from damage and keeps our immune system healthy.

● Potassium – A type of electrolyte that helps build muscle and keeps your heart healthy.

Instructions

How to store:

● Store unripe mangoes at room temperature until they are ripe.

● Once ripe, mangoes can be stored inthe refrigerator for several days.

● Store cut mango in a covered container in the refrigerator.

How to prepare:

● Rinse mangoes under cool runningwater and scrub with a brush or rub with your hands.

● Dry with paper towels or let airdry.

● Hold the mango with the stem at the top and slice down just to the side of the stem.

● Make another slice parallel to the first on the other side of the stem, creating two halves with the pit in the center.

● Make vertical and horizontal cuts ineach half to create a grid, without cutting through the skin.

● Use a knife, spoon, or glass to scoop out the mango cubes.

● Alternatively, use the tip of a sharp knife to make 4–6 shallow cuts in the skin from the top almost to the stem end.

● Peel back the skin like a banana and eat around the pit.

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Lentils

Lentils are a great source of:

● Fiber – Helps with healthy digestion and keeps us feeling full.

● Protein – Helps build and maintain muscles, bones, skin, and other tissues.

● Folate – Helps tissues grow and cells work.

● Iron – Helps our bodies make healthy blood cells.

Instructions

How to store:

● Store dried lentils in an airtight container in a cool, dry, dark place.

● Dried lentils can last for up to 1 year.

● Store cooked lentils in an airtight container in the refrigerator for up to 1 week.

How to prepare:

● Lentils are quick and easy to cookand do not require soaking.

● Wash lentils and pick out anydebris.

● Drain and put them into a pot.

● Use a ratio of 1 cup of lentils to 2cups of water.

● Add seasonings if desired, but donot add salt yet.

● Bring to a rapid simmer over medium-high heat, then reduce to a low simmer.

● Cook uncovered for 20–30 minutes.

● Lentils are done as soon as they aretender.

● Strain and add salt, if desired.

● Serve warm over brown rice or coldover a green salad.

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