Have a Plant: Fruits & Veggies for Better Health

Unique Ways to Enjoy Red or Green Fruits & Veggies


Cranberry Salsa

Ingredients

    • 1 (12-oz) package fresh cranberries
    • 1 bunch green onions, chopped
    • 1 or 2 jalapeno chilies, seeded & minced
    • 1 cup chopped fresh cilantro
    • ¾ cup granulated sugar
    • Juice of 1 fresh lime
    • 1 Tbsp extra virgin olive oil

Directions

    1. Process cranberries in a food processor or blender until ground.
    2. Combine cranberries, green onions, jalapeno chiles and cilantro in a bowl; mix well.
    3. Stir in sugar, lime juice and olive oil. Serve with light lower calorie, lower fat tortilla chips.

Yield: 12 servings

Source: Junior League of Lubbock, TX Cookbook

Nutritional analysis per serving (does not include tortilla chips): calories 80, calories from fat 10, total fat 1g, saturated fat 0g, trans fat 0g, cholesterol 0mg, sodium 0mg, total carbohydrate 17g, dietary fiber 2g, sugars 14g, protein 0g, vitamin A 4%, vitamin C 15%, calcium 0%, iron 2%



Red & Green Bell Pepper Boats

Ingredients

    • 1 large green bell pepper
    • 1 large red bell pepper
    • ¼ cup sliced almonds
    • 4 oz low-fat cream cheese, softened
    • 1 tsp salt-free lemon pepper seasoning blend
    • 1 tsp fresh lemon juice

Directions

    1. Cut each bell pepper in half lengthwise; discard stems, ribs & seeds. Cut each half into 6 pieces. Arrange the pieces with the skin side down on decorative serving platter.
    2. In medium skillet, dry-roast the almonds over medium heat for 3 to 4 minutes or until golden brown, stirring occasionally.
    3. Transfer 1 Tbsp of the almonds to a small plate and reserve for garnishing. Process the remaining almonds in food processor or chop until finely ground.
    4. In a medium mixing bowl, beat cream cheese, lemon pepper and lemon juice for 1 to 2 minutes or until creamy. Add the ground almonds and beat for 10 seconds or until combined.
    5. Spoon the mixture into a piping bag fitted with a wide star or round tip. Or snip the corner off a re-sealable plastic bag and spoon in the mixture. Pipe about 1 tsp of mixture onto each bell pepper. Garnish with sliced almonds.

Yield: 8 servings (3 pieces per serving)

Source: Good Housekeeping, July 2010

Nutritional analysis per serving: calories 40, calories from fat 15, total fat 1.5g, saturated fat 0g, trans fat 0g, cholesterol 0mg, sodium 50mg, total carbohydrate 3g, dietary fiber 1g, sugars 2g, protein 3g, vitamin A 15%, vitamin C 70%, calcium 2%, iron 2%



Turkey & Apple-Stuffed Acorn Squash

Ingredients

    • 3 medium to large acorn squash
    • Salt and pepper to taste
    • 1 Tbsp Food Club canola oil
    • 1 lb 93% lean ground turkey
    • ½ cup (3 oz) diced celery
    • 1 cup (5 oz) onion, diced
    • 1 large apple, peeled, cored, and diced
    • ½ cup (3 ½ oz fresh or 2 oz dried) cranberries, chopped
    • 2 cups (5 oz) chopped mushrooms
    • 1 tsp dried thyme
    • 1 tsp ground sage
    • 2 tsp dried parsley
    • ½ tsp salt
    • ¼ tsp ground black pepper

Directions

    1. Pop the stem off the top of each acorn squash with the heel of your knife.
    2. Pierce the squash’s skin in 3 to 4 places, and microwave on HIGH for 6 to 7 minutes. This will soften them, making cutting them easier and safer. Remove the squash from the microwave and cool to room temperature.
    3. Cut them in half, top to bottom, and scoop out the seeds. Place the halves, cut-side up, in a large baking dish and sprinkle with salt and black pepper to taste.
    4. Preheat the oven to 350ºF. In a large skillet, heat the canola oil. Add turkey, celery, and onions. Cook until meat is brown and vegetables are soft. Add the apples, cranberries and mushrooms. Stir in the herbs, salt, and pepper.
    5. Divide the mixture between the 6 squash halves; bake for 25 to 30 minutes, until a paring knife inserted into the side of the squash goes in easily.

Yield: 6 servings

Source: The Baking Sheet, King Arthur Flour, Autumn 2008

Nutritional analysis per serving: calories 250, calories from fat 70, total fat 7g, saturated fat 1.5g, trans fat 0g, cholesterol 45mg, sodium 270mg, total carbohydrate 33g, dietary fiber 6g, sugars 10g, protein 18g, vitamin A 20%, vitamin C 50%, calcium 10%, iron 20%

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