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.

Butternut Squash

Butternut squash is a great source of:

● Fiber – Supports digestion and helps you feel full

● Vitamin C – Supports immune function

● Potassium – Supports healthy muscles andnerves

● Magnesium – Supports muscles, nerves, and energy production

● Folate – Supports cell growth and development

Instructions

How to store:

● Store whole butternut squash in a cool, dry place.

● Once cut, cover and refrigerate.

● Use cut squash within several days.

How to prepare:

● Slice the squash in half and scoop out the seeds.

● Peel the skin or leave it on and scoop out the flesh after baking.

● Cut the squash into cubes of roughlythe same size.

● Toss with olive oil, salt, and anyother seasoning you'd like to add.

● Arrange on a lined oven tray in asingle layer.

● Roast at 400°F for 40 minutes,giving the cubes a stir halfway through.

● Butternut squash can be roasted, baked, or pureed for soups, sauces, and casseroles.

● Use butternut squash in salads, pasta dishes, breads, and desserts.

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Avocado

Avocados are 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.

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

● Vitamin K – Helps our bodies heal quickly.

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

● Healthy fats – Are good for our skin and brain and help us feel satisfied after a meal.

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Instructions

How to store:

● Choose avocados that are firm but give slightly when pressed with a finger. These are ripe and ready to eat.

● If you buy a hard avocado, leave it on the counter for a couple of days to allow it to ripen.

● Store unripe avocados at room temperature on the counter for 2–4 days.

● Refrigerate ripe avocados for up to 5 days.

How to prepare:

● Cut the avocado in half lengthwise around the pit.

● Remove and discard the pit.

● Cube or slice each half, then scoop out with a spoon or knife.

● Eat as is or add to salads, sandwiches, or spread on toast.

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Acorn Squash

Acorn squash is a great source of:

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

● Vitamin B6 – Helps our bodies use and store energy from food.

● Vitamin C – Helps keep our immune system strong.

● Magnesium – Helps support healthy muscles and nerves.

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

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Instructions

How to store:

● Keep whole squash at room temperature for up to 2 weeks if you plan to eat it soon.

● For longer storage, keep squash in a cool, dry place such as a basement, pantry, or cellar at 50–55°F. It can last up to 2 months.

How to prepare:

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

● Bake skin-side down in a 400°F oven for 45–60 minutes.

● Squash is ready when a knife easily pierces through.

● Scoop out the flesh and mash with butter and salt, or fill the center and eat like a baked potato.

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Rambutan

Rambutans are a great source of:

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

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

● Calcium – Helps keep our bones and teethstrong.

● Copper – Helps our bodies make red bloodcells and use iron.

● Iron – Helps our bodies make healthy blood cells.

● Phosphorus – Helps keep our bones and teeth healthy.

Instructions

How to store:

● Store rambutans in the refrigerator to help keep them fresh.

● Keep them in a breathable bag or container.

● Use within several days for the best quality.

How to prepare:

● Use a sharp knife to cut a shallow sliver into the rind or chop off the tip where the stem connects.

● Gently tear the skin open to expose the fruit and squeeze it out of the shell.

● Avoid the large, bitter seed in the middle.

● You can bite the flesh off the pit, or use a knife to cut around the diameter of the fruit and peel the fruit off the pit. This can be helpful when using rambutan in recipes.

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