Ingredients:

• 1 large Jonathan apple, quartered, cored and sliced thin
• 2 cups baby spinach
• 1/2 cup walnuts, toasted (optional)
• 1/2 cup goat or feta cheese, crumbled

Dressing

• 1 Tablespoon of lemon juice
• 2 teaspoons honey

Instructions:

1. In a small bowl, whisk lemon juice and honey to blend.
2. In a large bowl, combine apple and spinach. Toss with enough dressing to coat. Sprinkle with walnuts and cheese (optional).

Ingredients:

• 2 cups penne pasta
• 1/2 pound asparagus, cut diagonally into 1-inch pieces
• 1/2 pound peas (can also use canned low-sodium peas)
• 1 cup low-fat Parmesan cheese, grated
• 1 Tablespoon of olive oil
• 1 teaspoon dried oregano

Instructions:

1. Prepare pasta according to package directions.
2. Add asparagus and peas for the last minute of cooking.
3. Drain pasta and vegetables and toss with remaining ingredients.

Ingredients:

• 1/4 cup olive oil
• 1 cup onion, diced
• 2 garlic cloves, finely chopped
• 2 cups red bell pepper, diced
• 2 cups zucchini, diced
• 2 cups yellow summer squash, diced
• 3 cups lima beans, frozen
• 3 cups corn kernels, frozen
• 2 teaspoons sage, dried, or 2 Tablespoons fresh, coarsely chopped

Instructions:

1. In a large deep skillet over medium-high heat, add oil.
2. Add onion; cook until translucent (2 minutes). Add garlic, bell peppers, zucchini, squash, lima beans and corn.
3. Season as desired; cook, stirring, until vegetables are tender (10 minutes or longer).
4. Stir in sage and serve.

Ingredients:

• Bartlett pears (medium sized), peeled, cored, and cut into small chunks
• 1/2 large mango, peeled and cut into 1/4-inch dice
• 1/3 cup yellow bell pepper, finely chopped
• 1/3 cup red bell pepper, finely chopped
• 1/4 cup red onion, finely chopped
• 1 small jalapeno pepper, seeded and minced (if more heat is desired, leave some seeds in the dish)
• 3 tablespoons fresh cilantro, chopped
• 3 tablespoons olive oil
• 2 tablespoons fresh lime juice
• 1/4 teaspoon salt

Instructions:

1. In a medium bowl, mix together the pears, mango, bell peppers, onion, jalapeno, cilantro, oil, lime juice, and salt.
2. Cover and refrigerate for at least 30 minutes or up to 3 hours.

Ingredients:

• 1 small onion, chopped
• 1 small green pepper, chopped
• 2 cloves garlic, chopped
• 1 teaspoon olive oil
• 2 15-ounce cans black beans, rinsed and drained
• 1 14-ounce can tomatoes, crushed
• 1/2 cup frozen or canned corn
• Cumin, hot sauce, salsa (optional)
• 3 cups brown rice, cooked

Instructions:

1. In large skillet or saucepan, sauté onion, green pepper and garlic over medium heat until soft.
2. Add beans, tomatoes and corn, and simmer for 10-15 minutes.
3. If desired, add pinch of cumin, a dash of hot sauce or some salsa.
4. Serve over rice.

Ingredients:

• 2 cups potatoes, diced
• 1 cup sliced carrots
• 1 cup chopped celery
• 1/2 cup chopped onion
• 1/4 teaspoon ground black pepper
• 1 can cream-style corn
• 1½ cup non-fat milk
• 1/2 cup shredded cheddar or American cheese
• 1 cup water

Instructions:

1. Combine potatoes, carrots, celery and onion in pan. Add 1 cup water. Cover and simmer 10 minutes.
2. Add corn and ground black pepper. Cook 5 more minutes or until vegetables are cooked.
3. Add milk and cheese. Stir until cheese melts and chowder is heated through. Do not boil. Serve hot.

Ingredients:

• 2 cups whole wheat flour
• 2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 2 teaspoons cinnamon
• 1/2 cup unsweetened applesauce
• 1/4 cup oil
• 1/4 cup nonfat milk
• 1 banana, mashed
• 1/4 cup brown sugar
• 1 cup zucchini, washed and shredded
• 1/4 cup chocolate chips

Instructions:

1. Preheat oven to 350°F. Lightly grease a muffin tin.
2. Whisk together flour, baking powder, baking soda, and cinnamon in a large mixing bowl.
3. Whisk together applesauce, oil, milk, banana, and sugar in a separate bowl.
4. Add wet ingredients to dry ingredients. Stir until just moistened.
5. Stir in the zucchini and chocolate chips.
6. Divide the mixture between 12 muffin tins. Bake until a tester (knife or toothpick) comes out clean, about 18 minutes.

Ingredients:

• 2 15-ounce cans black beans
• 2 cups frozen corn kernels
• 3/4 cup red bell pepper, chopped
• 3/4 cup orange bell pepper, chopped
• 3/4 cup white sweet onion, finely chopped
• 1 large fresh tomato, chopped
• 2 small jalapeno peppers, finely minced
• 1/2 cup fresh cilantro or parsley, finely chopped
• 1/4 cup fresh lime juice
• 1 clove garlic, minced
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/4 cup olive oil

Instructions:

1. Place all ingredients in a large bowl.
2. Fold gently to mix well.
3. Chill and serve.

Ingredients:

• 2 Tablespoons vegetable oil
• 2 Tablespoons flour
• 1/4 teaspoon basil
• 1/4 teaspoon rosemary
• 1/4 teaspoon salt
• Pepper to taste
• 1 cup 1% or nonfat milk
• 2 cups frozen green beans
• 2 cups cooked new potatoes
• 1/2 cup sliced mushrooms

Instructions:

1. Heat oil in a small saucepan; blend in flour.
2. Slowly add basil, rosemary, salt, pepper, and milk.
3. Cook and stir constantly until thickened.
4. Add beans, potatoes and mushrooms and heat through.

Ingredients:

• 2 medium sweet potatoes, cooked, peeled and sliced thin
• 1 medium onion, cut in half and sliced thin
• 2 garlic cloves, sliced
• 1/2 cup + 1 Tablespoon vegetable broth
• 1/2 teaspoon curry powder
• 1/4 teaspoon turmeric
• 2 cups mustard greens, chopped and rinsed
• 1 can (15 ounces) tomatoes, diced
• 1 can (15 ounces) garbanzo beans (chickpeas)
• 2 Tablespoons olive oil
• Salt and pepper to taste

Instructions:

1. Cook sweet potatoes for approximately 5-8 minutes in the microwave.
2. Slice onion and garlic.
3. Heat 1 tablespoon broth on medium heat in 12-inch skillet. Add onions and sauté for about 5 minutes until translucent.
4. Add garlic, curry powder, turmeric and mustard greens. Cook, stirring occasionally until mustard greens are wilted (approximately 5 minutes).
5. Add garbanzo beans and diced tomatoes. Cook for another 5 minutes.
6. Mash sweet potatoes with olive oil, salt and pepper to taste.
7. Serve mustard greens with mashed sweet potatoes.

Ingredients:

• 6 romaine lettuces leaves, torn into 1½-inch pieces
• 1 cucumber, medium, peeled and sliced
• 1 tomato, medium, chopped
• 1/2 cup red onion, sliced
• 1/3 cup feta cheese, crumbled
• 2 Tablespoons extra-virgin olive oil
• 2 Tablespoons lemon juice
• 1 teaspoon dried oregano
• 1/2 teaspoon salt

Instructions:

1. Combine lettuce, cucumber, tomato, onion, and cheese in large serving bowl.
2. Whisk together oil, lemon juice, oregano, and salt in small bowl.
3. Pour over lettuce mixture; toss until coated. Serve immediately.

Ingredients:

• 1/2 teaspoon oil
• 1 pound pork, cut in 3/4-inch cubes
• 2 cloves garlic, minced
• 2 cups carrots, sliced
• 1 cup water
• 1 package ramen noodles with soup mix
• 2 teaspoons dried Italian seasoning or oregano
• 2 cups zucchini, sliced

Instructions:

1. Heat oil in large nonstick skillet over medium high heat until hot. Add pork and minced garlic (if using). Cook and stir 3-4 minutes.
2. Add carrots, water, seasoning packet from soup mix, Italian seasoning or oregano, and garlic powder (if using). Bring to a boil. Reduce heat. Cover and cook 6-7 minutes or until carrots are crisp tender.
3. Gently break the block of noodles in half. Add noodles and zucchini to skillet. Bring to a boil. Boil (uncovered) 4-5 minutes or until zucchini is tender and noodles are cooked. Separate the noodles gently as they soften.

Ingredients:

• 8 slices cinnamon raisin or whole wheat bread
• 2 Tablespoons soft margarine spread
• 4 slices cheese of choice: American, cheddar, provolone
• 2 small apples or pears, thinly sliced

Instructions:

1. Spread one side of each bread slice lightly with margarine.
2. Place four slices of bread on a griddle or skillet (margarine side down). Top each with one cheese slice.
3. Arrange fruit slices over the cheese. Top with remaining bread slices (margarine side up).
4. Place griddle or skillet over medium heat. Cook 2 -3 minutes. Turn and cook 2-3 minutes more or until bread is golden and cheese is melted.

Ingredients:

• 2 cups (4 ounces) whole wheat rotini pasta
• 2 bell peppers
• 1/2 teaspoon olive oil
• 12 ounces beef top sirloin, boneless
• 2 Bartlett pears
• 3 cups arugula
• 1/4 cup crumbles Gorgonzola cheese

Vinaigrette

• 1 Tablespoon olive oil
• 3 Tablespoons distilled vinegar
• 1/4 cup 100% white grape or apple juice
• 1/4 teaspoon salt
• 1 Tablespoon Italian herb blend (like Mrs. Dash)

Instructions:

1. In a small bowl, whisk olive oil, vinegar, juice, salt and herb blend together.
2. Boil water and cook pasta accordingly to package directions. Drain pasta, rinse in cool water.
3. Heat grill, rub peppers with 1/2 teaspoon olive oil. Grill whole peppers, turning as needed, until skin begins to brown and bubble.
4. At the same time, grill beef sirloin to desired doneness, turning once. Remove from grill, Let cool slightly.
5. Slice peppers into strips, discarding seeds and stem. Cut sirloin across the grain into thin slices. Slice pears into thin wedges.
6. Toss arugula and pasta in large bowl. To serve, evenly divide pasta-arugula on four plates, arrange beef, pepper and pears on top, drizzle with vinaigrette and sprinkle with cheese.

Ingredients:

• 2 cups melon
• 1 cup cucumber, peeled, seeded and chopped
• 1/4 cup onion, red or white, chopped
• 2 Tablespoons cilantro or mint, fresh, chopped (optional)
• 1 jalapeno, seeded and finely chopped, or hot sauce to taste
• 1/4 cup lime juice or lemon juice
• 1 Tablespoon sugar, white or brown

Instructions:

1. In a medium size bowl, stir together all ingredients.
2. Taste and season with more lemon or lime juice, sugar if needed.
3. Cover and chill for at least 30 minutes. Serve with grilled or broiled fish or chicken.

Ingredients:

• 2½ small zucchini
• 1/2 medium bell pepper, chopped
• 1 medium onion, chopped
• 2 cloves garlic
• 1 teaspoon oil
• 6 large eggs, beaten
• 1/2 cup mozzarella cheese, shredded
• 1/4 cup parmesan cheese, shredded or grated
• 1/4 teaspoon ground black pepper

Instructions:

1. Wash zucchini. Trim and discard the ends. Cut each zucchini into 4 strips, then cut into 1/4" pieces. Combine the zucchini, bell pepper, onion, garlic, and hot pepper (if desired) in a bowl.
2. Heat the oil in a skillet over medium heat. Add vegetables and cook until the zucchini is crisp tender (about 4 minutes). Stir frequently while cooking.
3. Stir the eggs, mozzarella, and Parmesan together in a bowl while the vegetables cook.
4. Shake the skillet to distribute the vegetables evenly. Pour egg mixture over vegetables and shake skillet again to help distribute the egg mixture. Put lid on pan and cook 5-7 minutes. Cook until the egg on top is solid. Sprinkle with black pepper.
5. Loosen edges of frittata with spatula to serve. Cut into 4 wedges. Serve immediately.

Ingredients:

• 1 pint blackberries
• 1 pint blueberries
• 1 pint raspberries
• 1 Tablespoon balsamic vinegar
• 1/8 cup sugar

Instructions:

1. In a large bowl, combine the berries, vinegar and sugar. Stir gently. Cover securely with plastic wrap and refrigerate for 30 minutes to 1 hour.

Ingredients:

• 2 cucumbers
• 2 oranges
• 1 lemon or lime (the juice)
• 1/2 teaspoon chili powder
• 1/2 teaspoon salt

Instructions:

1. Wash the cucumbers, oranges and lemon or lime under cold running water.
2. Slice the cucumbers. Peel and cut the oranges into small pieces.
3. Place cucumber slices and orange pieces in a medium size bowl. Add chili powder, lemon or lime juice and salt.

Ingredients:

• 2 cups chicken broth
• 2 Tablespoons olive oil
• 1 teaspoon salt
• 1 cup couscous
• 1 cup diced zucchini
• 1 cup diced yellow summer squash
• 1 cup slivered basil
• 1/4 cup sliced almonds, toasted

Instructions:

1. In a medium saucepan, bring the chicken broth and 1 tablespoon of olive oil to a boil. Stir in salt and couscous and remove from heat. Let stand covered for 5 minutes.
2. Sauté the zucchini and yellow summer squash in the remaining oil.
3. Add vegetables, almonds, and basil to couscous, mix well.

Ingredients:

• 1 cucumber, cut in half lengthwise
• 1 teaspoon peeled and minced garlic (about 1-2 cloves)
• 2 containers (6 ounces each) plain Greek yogurt
• 1 teaspoon dried dill or chopped fresh mint
• 1/4 teaspoon salt
• 1 Tablespoon olive oil
• 6 whole wheat pita bread pockets
• Olive oil or non-stick cooking spray
• Dried basil, parsley, garlic powder (optional)

Instructions:

1. Use a spoon to scrape out seeds from cucumber. Dice the cucumber into small pieces or shred using a grater.
2. Spread cucumber on paper towels on top of a clean kitchen towel. Roll up the towels and squeeze to remove excess liquid. Transfer dry cucumber to a large bowl.
3. Add the garlic, yogurt, dried dill or fresh mint, salt and olive oil. Mix together. Cover and refrigerate until served.
4. Preheat oven to 350°F.
5. Split pitas in half. Separate pocket halves into those that are thicker and those that are thinner.
6. Brush halves with olive oil or spray with cooking spray.
7. Sprinkle with basil, parsley and garlic powder, if desired. Brush or spray again to help the spices stick.
8. Cut each half into 4 pieces. Bake thin halves as one batch and thick halves as another batch.
9. Bake 10-16 minutes. Watch closely so they do not burn.

Ingredients:

• 2 cups watermelon, seeded and diced
• 4 small tomatoes, each cut into 8 pieces
• 1 cucumber, peeled, halved lengthwise and cut into 1/2-inch pieces
• 2 Tablespoons olive oil
• 1 Tablespoon balsamic vinegar
• 1/4 cup fresh basil leaves, slivered

Instructions:

1. In a colander, drain the watermelon, tomatoes, and cucumber. Place in bowl and toss with the olive oil and basil.

Ingredients:

• 1½ Tablespoons light olive oil
• 1 large red bell pepper, diced
• 2 medium yellow summer squash, halved lengthwise and sliced 1/4-inch thick
• 1 cup fresh or frozen corn kernels
• 2 medium tomatoes, diced

Instructions:

1. In large skillet, heat olive oil. Sauté bell peppers over medium heat for 2 minutes.
2. Add the squash and corn. Sauté until all vegetables are tender and crisp.
3. Add tomatoes and sauté for 1 minute.