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.

Simple Syrup Instructions
- 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:

Dipping Sauce:
- In a small bowl, stir together all ingredients for dipping sauce.
- Set aside.

Pancakes:
- 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.

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!

Beans

Beans are great sources of: Fiber helps with healthy digestion and keeps us feeling full. Eating enough fiber has been shown to keep our hearts healthy too. - Folate, or folic acid, helps our tissues grow and our cells work. Especially important for pregnant women. - Proteins are building blocks for our bones, muscles, cartilage, skin, and blood. They provide a variety of nutrients that are essential for health and maintenance of your body. - Potassium, a type of electrolyte, helps build muscle and keeps your heart healthy. - Magnesium helps with muscle function and energy production.

Instructions:

How to Store:
- Keep beans in an airtight container in a cool, dry, dark place.
- Beans can last up to 1 year.
- Store cooked beans in a covered container in the refrigerator for up to 5 days.
- You can also freeze cooked beans in an airtight container for up to 6 months.
How to Cook:
- If cooking dry beans, soaking them for 6-8 hours (overnight) before cooking will reduce cooking time.
- Drain well
- Put beans in a large pot with 2 inches of water to cover them
- Bring to a boil and skim off any foam that forms.
- Once the water is boiling, reduce heat to a simmer.
- Cook for 1-2 hours; when the beans are easily mashed with a fork, they're done.
- Don't add salt as this toughens the beans.
- You can add bay leaves, cumin, or other spices to flavor the beans.

Avocado

Avocados are great sources of: 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, helps build muscle and keeps your heart healthy. - Fiber helps with healthy digestion and keeps us feeling full. Eating enough fiber has been shown to keep our hearts healthy too. - Healthy fats are good for our skin and brain, and help us feel satisfied after a meal.

Instructions:

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 your counter for a couple days to allow it to ripen.
Store unripe avocados at room temperature on the counter for 2-4 days.
Refrigerate when ripe for up to 5 days.
Cut avocado in half lengthwise around the pit.
Quickly hit the pit with a sharp knife and twist to free the pit.
Discard.
Cube or slice each half, then scoop out with a spoon or knife.
Eat as is or add to salad, sandwiches, or spread on toast.

Acorn Squash

Instructions:

Wash squash, cut it in half, and scoop out seeds with a spoon.
Bake skin side down in a 400 degree oven for 45-60 minutes.
Squash is ready when a knife easily pierces through.
Scoop out flesh and mash with butter and salt - or fill the center and eat like a baked potato.

Rambutan

Rambutans are a tropical fruit with a sweet flavor similar to a grape.
Rambutans are rich in carbohydrates, lipids, phosphorus, vitamin C, niacin, iron, calcium, copper, protein, and fiber.

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Instructions:

To eat a rambutan, use a sharp knife to cut a shallow sliver into the rind or chop off the tip of the fruit 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; some people simply bite the flesh off the pit, however, you can use a knife to cut around the diameter of the fruit and then peel the fruit off the pit (this is helpful when using rambutan in recipes).

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