Recipes

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Watermelon Lemonade

Ingredients:

1/2 cup watermelon puree, strained to remove seeds
1/4 cup lemon juice
3 Tbsp simple syrup*3/4 cup cold water

Instructions:

Blend watermelon chunks in a blender to puree, and strain to remove seeds.
Add lemon juice, simple syrup, and water.
Stir to combine.
Enjoy.
*Simple Syrup - combine equal parts sugar and water, heat until dissolved and well combined.
Store remainder in the refrigerator for up to a month.

Vegetable Pancakes

Ingredients:

2 eggs
1/2 teaspoon salt
3/4 cup all-purpose flour
1/2 cup Ice water1-1/2 cups mixed vegetables
2 teaspoons vegetable oil
2 tablespoons rice vinegar
2 tablespoons low-sodium soy sauce
1 teaspoon sugar
1 pinch red pepper flakes
2 eggs
1/2 teaspoon salt
3/4 cup all-purpose flour
1/2 cup Ice water1-1/2 cups mixed vegetables
2 green onions, cut into 1-inch pieces
2 teaspoons vegetable oil

Instructions:

In a small bowl, stir together all ingredients for dipping sauce.
Set aside.
In a medium bowl, whisk eggs and salt until frothy.
Add flour and water.
Stir to make a thick batter, then gently stir in vegetables and green onions.
In a small skillet, heat half the oil over medium heat.
Spoon in half the batter to make a pancake.
Cook until crisp and golden, 4 to 5 minutes per side.
Repeat with remaining oil and batter.
Cut pancake into quarters and serve with dipping sauce.
vegetable pancake
Pancakes:
Dipping Sauce:

Youtube Tutorial

Turkey Zucchini Boats

Ingredients:

1 pound lean ground turkey
1/2 medium onion
2 medium zucchini1-1/2 cup marinara sauce
2 Tbsp parmesan
2 Tbsp mozzarella

Instructions:

Preheat oven to 400 degrees.
In a large non-stick skillet over medium-high heat, add onion and turkey.
Season with salt and pepper.
Cook for 10 minutes, breaking apart as it cooks.
Add marinara sauce and cook for 2-3 minutes.
Cut the zucchini lengthwise.
Use a spoon to scoop the seeds and center out of each zucchini half, leaving about a 1/4-inch thick zucchini boat.
Place the zucchini in a 9 x 13 baking dish.
Spoon the turkey mixture into the 4 zucchini boats.
Sprinkle cheese on each boat.
Cover dish with foil and bake for 20-30 minutes.

Tuna Apple Salad

Ingredients:

12 ounces Tuna canned water packed, drained
2 tablespoons Onion, finely chopped
1 Apple, cored and chopped
1/4 cup Celery chopped
3 tablespoons salad dressing of your choice

Instructions:

In a small bowl, stir together tuna, onion, apple, celery, and 2 tablespoons of dressing.
Serve on whole wheat bread, in a whole wheat pita, or with mixed salad greens.
Tuna is a great source of protein, omega-3 fatty acids, and many other nutrients important for heart, brain, muscle, skin, & immune health!

Okra

Okra is a great source of: Fiber - Fiber helps with healthy digestion and keeps us feeling full. Eating enough fiber has been shown to keep our hearts healthy, too.Vitamins A, B, C, & K, which are vital for immune health and healing.Folate, or folic acid, helps our tissues grow and our cells work. Especially important for pregnant women.

Instructions:

Choose okra that is bright green and firm.
Avoid okra that is moldy, limp, or dried out.
Keep okra in a plastic bag in fridge for 2-3 days.
Before cooking, wash with cold water.
Toss okra with a small amount of olive oil and salt before roasting, grilling, baking, broiling, or air frying.
Use in gumbo, curries, sautes. soups, or as a side dish.

Mango

Mangoes are great sources 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, helps build muscle and keeps your heart healthy.

Instructions:

How to Prepare: Clean mangoes by rinsing under cool running water and scrubbing with a brush or rubbing with your hands.
Dry with paper towels or air dry.
While holding the mango with the stem at the top, slice down just to the side of the stem.
Then make another slice, parallel to the first, on the other side of the stem.
Your goal is to create two halves, leaving the pit in the center slice.
Next, add vertical and horizontal cuts to each half to create a grid, without slicing all the way through the skin.
Finally, use a knife, spoon, or glass to scoop out the cubes of mango.
OR: You can also remove the skin by using the tip of a sharp knife to make 4-6 shallow cuts in the skin from the top almost to the stem end of the mango.
Peel back the skin as you would a banana and eat around the pit.

Lentils

Lentils are great sources of: Fiber Folate, or folic acidIron Protein

Instructions:

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.
Lentils are quick and easy to cook and don't require soaking.
Wash lentils and pick out any debris.
Drain and put them into a pot.
Use a ratio of 1 cup of lentils to 2 cups of water.
Add seasonings if desired, but don't add salt yet.
Bring to a rapid simmer over med-high heat and then reduce to a low simmer.
Cook uncovered for 20-30 minutes.
Lentils are done as soon as they're tender.
Strain and add salt, if desired.
Serve them warm over brown rice or cold over a green salad.

Hot Peppers

Hot peppers are great sources 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:

Look for firm, shiny, bright colored peppers with no browning or soft spots.
Store peppers in plastic bag in refridgerator for 3-4 days.
Cut off the stem and halve the pepper; remove seeds and membrane to decrease the heat.
Sauté or roast.
You can also microwave peppers in covered dish with a little water for 4-6 min or until tender.
Jalapeño, Habanero, Serrano, Anaheim, Chilies