Recipes

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Apple Crisp

Prep Time: 15 minutes

Cook Time: 20 minutes

Servings: 6

Ingredients:

4 medium apples
¼ cup quick-cooking oats
¼ cup all-purpose flour
½ cup brown sugar
1 tablespoon cinnamon
¼ cup margarine

Instructions:

Wash your hands with soap and water.
Preheat the oven to 350°F.
Lightly grease the bottom and sides of a 9 × 9-inch baking pan.
Remove the cores from the apples and slice them.
Arrange the sliced apples evenly in the bottom of the baking pan.
Cut the margarine into small pieces and place in a medium bowl.
Add the oats, flour, brown sugar, and cinnamon.
Use two knives or a pastry cutter to cut the margarine into the mixture until it resembles small crumbs.
Sprinkle the oat mixture evenly over the apples.
Bake for about 20 minutes, or until the apples are tender and the topping is lightly browned.
Allow to cool slightly before serving.

Nutrition Highlight:

Apples and oats provide fiber, which supports digestive health and can help with fullness. Using oats in the topping adds whole-grain nutrients while apples provide vitamins, minerals, and beneficial plant compounds.

Make It Your Own:

Use any variety of apples you have available. Add a pinch of nutmeg or pumpkin pie spice for extra flavor. Substitute whole-wheat flour for some or all of the all-purpose flour. Add chopped nuts or seeds to the topping for extra crunch and healthy fats. Fresh or frozen apples can be used; frozen apples may require a little additional baking time.

Storage:

Refrigerate leftovers in a covered container and use within 3–4 days. Reheat in the oven or microwave before serving.

Air Fryer Zucchini

Prep Time: 15 minutes

Cook Time: 20–25 minutes

Servings: 4

Ingredients:

2 medium zucchini, sliced into sticks
1½ cups crushed crackers, such as plain, whole-grain, or cheese-flavored crackers
½ cup all-purpose flour
2 eggs
½ teaspoon garlic powder
½ teaspoon paprika
¼ teaspoon black pepper
½ cup marinara sauce, for dipping

Instructions:

Preheat the oven to 425°F. Line a baking sheet with parchment paper or lightly grease it.
Place the crushed crackers in a shallow bowl. In a separate bowl, combine the flour, garlic powder, paprika, and black pepper. In a third bowl, whisk the eggs.
Coat each zucchini stick in the seasoned flour, then dip it in the egg, and finally coat it with the crushed crackers.
Arrange the zucchini in a single layer on the prepared baking sheet, leaving space between each piece.
Bake for 10–12 minutes, then carefully flip the zucchini. Continue baking for another 10–13 minutes, or until golden and crisp.
Serve with marinara sauce for dipping.

Nutrition Highlight:

Zucchini provides fiber, vitamin C, and potassium while the egg adds protein. Using a vegetable as the base and a crunchy cracker coating makes it an easy way to add more vegetables to a meal or snack.

Make It Your Own:

Use any type of crackers you have on hand, including whole-grain, plain, or cheese-flavored crackers.
Try different seasonings such as Italian seasoning, chili powder, or dried herbs.
Use ranch dressing, yogurt dip, or another favorite dipping sauce instead of marinara.
Yellow summer squash can be used in place of zucchini.

Storage:

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or toaster oven to help restore crispness.

Beans

Beans are a great source of:

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

● Protein – Helps build and maintain our bones, muscles, cartilage, skin, and blood. Protein provides nutrients that are essential for the health and maintenance of our bodies.

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

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

● Magnesium – Helps with muscle function and energy production.

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Instructions

How to store:

● Keep dry beans in an airtight container in a cool, dry, dark place.

● Dry beans can last up to 1 year.

● Store cooked beans in a covered container in the refrigerator for up to 5 days.

● Cooked beans can also be frozen in an airtight container for up to 6 months.

How to prepare:

● If cooking dry beans, soak them for 6–8 hours (overnight) to reduce cooking time.

● Drain the beans well.

● Put beans in a large pot with 2 inches of water covering them.

● Bring to a boil and skim off any foam that forms.

● Once the water is boiling, reduce the heat to a simmer.

● Cook for 1–2 hours. When the beans are easily mashed with a fork, they're done.

● Add bay leaves, cumin, salt, or other spices to flavor the beans.

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Tomatoes

Tomatoes are a great source of:

● Vitamins A & C – Help our bodies heal and stay healthy.

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

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

● Lycopene – Gives tomatoes their red color. It helps keep our eyes healthy and protects our cells from damage caused by normal body functions and environmental factors.

Instructions

How to store:

● Choose tomatoes with a bright redcolor and smooth skin.

● Store tomatoes in a cool, darkplace, stem-side down.

● Tomatoes are best left on thecounter.

● Storing tomatoes in the refrigerator can change their flavor and texture.

● When ripe, tomatoes will keep for several days.

How to prepare:

● Rinse well in clean water before eating or cooking.

● Use a serrated knife to cut tomatoes and remove the core and stem.

● Eat tomatoes raw, baked, broiled, grilled, or sautéed.

● Microwave covered for 3–4 minutes.

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Summer Squash

Summersquash is a great source of:

● Fiber – Helps with healthy digestion andkeeps us feeling full.

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

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

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

● Magnesium – Helps support healthy muscles andnerves.

Instructions

How to store:

● Choose squash that is small tomedium in size with shiny, tight skin.

● Store summer squash at roomtemperature on the counter rather than in the refrigerator.

● Summer squash will stay good for 1–4days.

How to prepare:

● Summer squash comes in a widevariety of types and can be substituted for each other in cooking.

● Unlike winter squash, the skin andseeds can be eaten.

● Wash and trim the ends when ready toeat.

● Summer squash can be eaten raw,grilled, boiled, steamed, sautéed, or roasted.

● Toss lightly with canola or oliveoil, salt, and pepper before cooking.

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Stone Fruit

Stone fruits are a great source of:

● Fiber – Helps with healthy digestion andkeeps us feeling full. Eating enough fiber has also been shown to support hearthealth.

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

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

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

Instructions

How to store:

● Let firm stone fruit ripen on thecounter.

● Once fruit is ripe, store it in therefrigerator for up to 1 week.

How to prepare:

● Wash before eating.

● Stone fruits can be eaten raw.

● Remove the pit before eating.

● Roast in the oven at 350°F for 15–20minutes.

● Top with cinnamon and vanilla yogurtfor a delicious dessert.

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