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.

Hot Peppers

Hot Peppers 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.

Instructions

How to store:

● Look for firm, shiny, brightly colored peppers with no browning or soft spots.

● Store peppers in a plastic bag in the refrigerator for 3–4 days.

How to prepare:

● Cut off the stem and halve the pepper.

● Remove the seeds and membrane to decrease the heat.

● Sauté or roast.

● Microwave peppers in a covered dish with a little water for 4–6 minutes, or until tender.

● Hot peppers include jalapeño, habanero, serrano, Anaheim, and other chilies.

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Carrots

Carrots 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.

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

● Vitamin K – Helps our bodies heal quickly.

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

● Antioxidants – Help protect our cells from damage due to normal body functions and environmental factors.

Instructions

How to store:

● Carrots can be stored for severalweeks.

● Store them in the coolest part ofthe refrigerator in a plastic bag or wrapped in a paper towel.

● Keep them away from apples, pears, potatoes, and other fruits and vegetables.

● Don't store carrots on the counter at room temperature.

How to prepare:

● Rinse carrots well and scrub or peel before eating or cooking.

● Cut off the top and bottom ends.

● Eat carrots raw as a snack or add them to salads.

● Slice or chop carrots and add themto soups, stews, or stir-fry.

● Roast carrots in the oven with a little olive oil and your favorite seasonings.

● Carrots can also be steamed, boiled, or sautéed.

Cantaloupe

Cantaloupe is a great source of:

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

● 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.

● Folate – Helps our tissues grow and our cells work.

● Potassium – An electrolyte that helps build muscle and keeps your heart healthy.

Instructions

How to store:

● Keep ripe cantaloupe in the refrigerator at 36–41°F.

● Store cantaloupe in the refrigerator crisper to help prevent drying.

● Whole store-bought melons last about 5 days. Freshly harvested melons can last 5–15 days, depending on ripeness.

● Keep cut or diced cantaloupe cold inthe refrigerator.

How to prepare:

● Cantaloupe is ready to eat when the color is light yellow-orange with little to no green.

● Ripe cantaloupe should smell sweetand a little musky.

● Cut the cantaloupe in half lengthwise.

● Scoop out and discard the seeds.

● Remove the rind with a knife and cut into medium-small chunks.

● Serve chilled.

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Cabbage

Cabbage is a great source of:

● Vitamin C – Helps keep our immune system strong.

● Vitamin K – Helps our bodies heal quickly.

Instructions

How to store:

● Keep cabbage in the refrigerator drawer.

● Store covered or wrapped in plastic wrap, especially after cutting.

● Cabbage can be kept for several weeks. Discard it if it becomes brown or mushy.

How to prepare:

● Cabbage can be eaten raw.

● Use cabbage in salads or coleslaw.

● Remove the outer leaves and rinse the head of cabbage before cutting.

● If cabbage becomes wilted, freshen it by soaking it in cold water before cooking.

● Sauté in a skillet, roast in the oven, or add to soups, stews, or stir-fry.

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