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.

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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