2018 Recipes. Harvest of the Month. Pomegranates. FEBRUARY Tangerines. MARCH Spinach. JUNE Snap Peas. APRIL Butter Lettuce. MAY Honeydew Melons

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1 J A N U A R Y Pomegranates FEBRUARY Tangerines MARCH Spinach APRIL Butter Lettuce MAY Honeydew Melons JUNE Snap Peas JULY Watermelon AUGUST Blackberries SEPTEMBER Garlic OCTOBER Pumpkin NOVEMBER Bananas DECEMBER Carrots 2018 Recipes

2 A year of recipes You ll find recipes for everyone and all are delicious and nutritious. JANUARY Pomegranates Special Pomegranate Glazed Carrots 3 Portable Pomegranate Smoothie 4 Grilled Salmon with Pomegranate Glaze 5 FEBRUARY Tangerines Sweet and Sour Tangerine Chicken 6 Apple Avocado Salad with Tangerine Dressing 7 Refreshing Tangerine Dessert 8 MARCH Spinach Tortellini, White Bean and Spinach Soup 9 Build Your Own Spinach and Feta Turkey Burgers 10 Spinach Quinoa Pilaf 11 APRIL Butter Lettuce Salad-on-a-Stick 12 Spicy Tuna Wrap 13 Avocado Butter Lettuce Salad and Lemon Dressing 14 MAY Honeydew Melons Honeydew Melon Gazpacho 15 Honeydew Melon Salsa Over Tuna Steaks 16 Honeydew Mint Popsicles 17 JUNE Snap Peas Grilled Snap Peas and Shrimp Skewers 18 Snap Pea and Berry Salad 19 Snap Pea Stir Fry 20 JULY Watermelon Cucumber and Watermelon Salad 21 Sweet and Spicy Watermelon Salsa 22 Watermelon Ice 23 AUGUST Blackberries Blackberry Overnight Oats 24 Blackberry and Spinach Quinoa Salad 25 Blackberry Breakfast Muffins 26 SEPTEMBER Garlic Garlic Hummus 27 Honey Garlic Shrimp 28 Roasted Garlic Broccoli 29 OCTOBER Pumpkin Easy Pumpkin Pie Dip 30 Pumpkin Soup 31 Pumpkin Spice Muffins 32 NOVEMBER Bananas Banana Fritters 33 Banana Coconut Smoothie 34 5-Ingredient Flourless Banana Bread 35 DECEMBER Carrots Carrot Chips 36 Carrot Salad 37 Roasted Honey Dijon Carrots Recipes

3 3 Special Pomegranate Glazed Carrots Serves 4 Prep/cooking time: Approximately 25 minutes 1 tbsp. butter 3 cups peeled, sliced carrots (or use baby carrots) 2 tbsp. orange juice ½ cup pomegranate juice Salt and ground pepper to taste 1 tbsp. chopped parsley ½ pomegranate, peeled and seeds separated Tasty Vegetables Melt the butter in a medium-sized skillet over medium heat. Carefully drop the carrots into the melted butter and stir while cooking for about 5 minutes. At this stage, the carrots should just begin to soften. Salt and pepper carrots to taste. Next, stir both juices into the carrots and bring to a simmer. Reduce heat to low and allow the carrots to simmer for about 10 to 12 minutes, stirring occasionally. The carrots should be fork tender. Garnish the dish with chopped parsley and pomegranate seeds so your guests can see your special ingredient! pomegranates

4 4 Portable Pomegranate Smoothie Serves 1 Prep/cooking time: Approximately 5 minutes 1 cup frozen mixed fruit ½ cup pomegranate seeds 1 cup lukewarm water ½ cup low sugar or freshly squeezed orange juice ¼ cup Greek vanilla yogurt 2 tbsp. skim milk On-the-Go Healthy Mix the frozen fruit and pomegranate seeds in a blender. Add the remaining ingredients and blend until smooth. If you like your smoothies a little thicker, add the water slowly while blending until you reach your desired consistency. Pour into your favorite on-the-go cup and enjoy! pomegranates

5 5 Grilled Salmon with Pomegranate Glaze Serves 4 Prep/cooking time: Approximately 30 minutes 1 3 cup pomegranate juice 1 tbsp. soy sauce, or to taste 1 clove garlic, sliced 4 (6 ounce) salmon fillets 2 tbsp. olive oil ½ pomegranate, peeled and seeds separated Tasty Entertaining To make the marinade, whisk pomegranate juice, soy sauce and garlic in a shallow non-reactive bowl until thoroughly mixed. Place the salmon in the marinade, coating all sides. Remove the salmon and place in a covered dish to marinate for about 15 minutes. Meanwhile, heat a skillet on medium heat and add olive oil and the garlic from the marinade. Cook the garlic for 1 to 2 minutes, making sure not to burn it. Next, pour the marinade in the skillet, cooking for another 4 to 5 minutes until it is reduced and thickened to a glaze. To grill the marinated salmon, preheat an outdoor grill to medium-high heat and lightly oil the grate. Cook the salmon on the grill for about 3 minutes on each side it s ready when the flesh flakes easily with a fork. To serve, pour the glaze on the salmon and garnish with pomegranate seeds. pomegranates

6 6 Sweet and Sour Tangerine Chicken Serves 2 Prep/cooking time: Approximately 30 minutes 2 boneless, skinless chicken breasts 2 tbsp. olive oil ½ bottle Catalina dressing (low-fat dressing is usually available) 2 tangerines peeled, seeded and diced ½ pack onion soup mix (or substitute the homemade onion soup mix on next page for lower sodium and no MSG) ½ cup low sugar apricot jelly Garlic salt to taste Sriracha Sauce (optional) to taste Lunchable Leftovers Preheat oven to 375 degrees. Using an oven-safe skillet, brown the chicken on both sides in olive oil about 2 minutes each side for a total of 4 minutes. Take the skillet off the heat and drop the tangerine pieces onto the chicken. Sprinkle the onion soup mix onto the tangerines and then spoon on the apricot jelly. Pour the Catalina dressing on top. Bake the chicken in the skillet for about 10 minutes or until the chicken reaches an internal temperature of 165 degrees. If you like a little kick to your chicken, sprinkle some Sriracha sauce on the chicken when it comes out of the oven be careful with the kids this can be quite spicy! Add garlic salt to taste (optional). Serve the chicken over whole grain rice. tangerines

7 7 Apple Avocado Salad with Tangerine Dressing Serves 10 Prep time: Approximately 20 minutes 1 (10 ounce) package baby greens ¼ cup chopped shallots ½ cup chopped walnuts ¹ 3 cup crumbled low-fat blue cheese 2 tsp. lemon zest 1 apple peeled, cored and sliced 1 avocado peeled, pitted and diced 2 tangerines peeled and separate slices Dressing 4 tangerines, juiced ½ lemon, juiced ½ tsp. lemon zest 1 clove garlic, minced 2 tbsp. olive oil Salt to taste Tasty Entertaining In a large bowl, toss together the baby greens, shallots, walnuts, blue cheese, and lemon zest. Mix in the apple, avocado, tangerine slices and dressing just before serving. For the dressing, mix the tangerine juice, lemon juice, lemon zest, garlic, olive oil and salt. Lightly drizzle over the salad as desired. tangerines

8 8 Refreshing Tangerine Dessert Serves 2 Prep time: Approximately 5 minutes 5 medium tangerines 7 fresh peppermint leaves 3 basil leaves Whipped cream to taste Quick & Healthy Peel tangerines and dice into bite-sized pieces. Crush peppermint leaves. Thinly slice the basil leaves. Combine tangerine pieces, mint and basil in a medium sized bowl and cool in refrigerator until ready to serve. Serve in individual bowls with a dollop of whipped cream. tangerines

9 9 Tortellini, White Bean and Spinach Soup Serves 6 Prep/cooking time: Approximately 25 minutes 1 tbsp. olive oil 2 cups white onion, diced ½ red pepper, diced 2 tsp. dried Italian seasoning 3 garlic cloves, minced 2 cups fresh spinach, coarsely chopped 1 can (16 oz.) northern beans, drained 2 cans (14.5 oz. each) low-sodium vegetable broth 1 can (14.5 oz.) diced tomatoes 1 can (14 oz.) artichoke hearts, drained and quartered 1 (9 oz.) package of uncooked fresh cheese tortellini Parmesan cheese (for garnish) Hearty & Healthy Add olive oil to a large pot on medium heat and sauté the onion, red pepper and Italian seasoning until onion is translucent. Add the remaining ingredients, except the tortellini, and bring to a boil and simmer for two minutes. Add the tortellini and cook until it is heated. Garnish with a sprinkle of parmesan cheese and a few spinach leaves. Great for lunch or dinner on a cool day. spinach

10 10 Build Your Own Spinach and Feta Turkey Burgers Serves 8 Prep/cooking time: Approximately 35 minutes 2 eggs, beaten 2 cloves garlic, minced 4 oz. low-fat feta cheese 1 (10 oz.) box frozen chopped spinach, thawed and squeezed dry 2 lbs. ground turkey Simply Delicious Preheat an outdoor grill to medium-high heat. Lightly oil the grate as the turkey tends to stick. In a large bowl, mix together eggs, garlic, feta cheese, spinach and turkey until all of the ingredients are well combined. Form the mixture into 8 patties. Cook the patties on the grill until they are no longer pink in the center usually about 15 to 20 minutes. This a great starter recipe that you can get creative with to make it your own. Get another serving of vegetables by topping your burger with your favorite veggies and Tazatziki sauce and snuggle everything into a warm pita bread pocket or just eat it with a knife and fork. spinach

11 11 Spinach Quinoa Pilaf Serves 5 Prep/cooking time: Approximately 35 minutes 2 tsp. olive oil 2 cloves garlic, crushed ½ onion, chopped 1 carrot, chopped 1 cup quinoa 1 cup water 1 cup of low-sodium beef, chicken or vegetable broth 1 tsp. ground black pepper 1 tsp. thyme 1 tomato, chopped 1 cup baby spinach Lunchable Leftovers Heat the olive oil and garlic in a sauce pan over medium heat. Add the onion and carrot to the hot oil and cook until onions are translucent, about 5 minutes. Lower the heat, stir in quinoa, and toast, stirring constantly for 2 minutes. Stir in the water, broth, black pepper and thyme. Raise the heat to high and bring to a boil. Cover, reduce heat to low, and simmer for 15 to 30 minutes until all water is absorbed. Turn off the heat and add the tomatoes and spinach. Stir until the tomatoes have given off their moisture and the spinach is wilted, about 2 minutes. Great to pack for lunch or as a side with grilled fish! spinach

12 12 Salad-on-a-Stick Serves 8 Prep/cooking time: Approximately 30 minutes 2 sweet potatoes, small 1½ tbsp. olive oil ½ tsp. ranch dressing seasoning mix 1 head butter leaf lettuce, cut into 24 wedges 2 apples, cored and cut into 24 chunks (1-inch in size) ½ cup low-fat or fat-free ranch dressing 8 wooden skewers Kid Friendly Preheat the oven to 425 degrees. Meanwhile, peel sweet potatoes, halve lengthwise and cut each half into 1-inch-thick slices for a total of 24 slices. On a sheet tray, place the sweet potato slices in an even layer and drizzle with olive oil. Sprinkle slices with ranch dressing mix and toss well, making sure each slice is coated. Roast the sweet potatoes in the oven for about 20 minutes, remove and let cool slightly. To make the salad-on-a-stick, thread a wedge of lettuce (stack of leaves about 1-inch thick) onto a skewer, followed by a slice of sweet potato and then an apple chunk. Repeat the pattern two more times on the same skewer. Follow the same steps with each skewer until all of the ingredients are used. Drizzle the skewers with the ranch dressing. To make it fun (and less messy) for kids, give them a small dish with ranch dressing and let them dip their salad-on-a-stick in the dressing (instead of pouring it on top). butter lettuce

13 13 Spicy Tuna Wrap Servings: 6-8 wraps Prep time: Approximately 15 minutes 1 head butter leaf lettuce, separated into large leaves 1 medium bell pepper, thinly sliced ½ cucumber, thinly sliced 1 (5 oz.) can albacore tuna, drained 1 tbsp. olive oil 1 tbsp. olive oil mayonnaise ½ tsp. black pepper 2 tbsp. Sriracha sauce (optional) Quick & Easy Clean and dry lettuce leaves. Meanwhile, combine tuna, olive oil, mayonnaise, black pepper and Sriracha sauce in a medium bowl. Distribute about 2 tablespoons of tuna mixture onto each lettuce leaf and add slices of cucumber and bell pepper. Fold up the wrap and enjoy! If you like your food a little less spicy, leave out the Sriracha sauce and drizzle a bit of it on top with a sprinkle of red pepper flakes. butter lettuce

14 14 Avocado Butter Lettuce Salad and Lemon Dressing Serves 1 Prep time: Approximately 5 minutes 4 leaves of butter lettuce 1 3 cup roughly chopped red leaf lettuce ½ avocado, sliced ¼ cup cucumber, thinly sliced ¼ cup sliced almonds 1 oz. fat-free goat cheese, crumbled 1 radish, thinly sliced Lemon Vinaigrette Dressing: 2 tbsp. fresh lemon juice 4 tbsp. olive oil 1 garlic clove, minced 1 3 tsp. red pepper flakes ¼ tsp. dry basil Salt and pepper to taste Fast & Healthy For the dressing, add lemon juice, garlic, red pepper flakes, dry basil, salt and pepper to a small bowl. Then, slowly drizzle in olive oil while whisking until ingredients are combined. In another bowl, layer the salad starting with the butter lettuce, red leaf lettuce, avocado and cucumber. Sprinkle on the almonds, goat cheese and radish. Pour the dressing on the salad or serve it on the side. Enjoy this fresh salad for a lite lunch or add a piece of grilled chicken or fish for an added source of protein. butter lettuce

15 15 Honeydew Melon Gazpacho Serves 2 Prep time: Approximately 25 minutes 2 cups diced honeydew melon 1 English (seedless) cucumber, peeled and diced 1 avocado, peeled, pitted and chopped 1 jalapeno pepper, seeded and coarsely chopped 1 clove garlic, chopped ¼ cup white balsamic vinegar 1 tbsp. lime juice Salt and pepper to taste Cool & Tasty Place honeydew melon, cucumber, avocado, jalapeno pepper, garlic, white balsamic vinegar, lime juice, salt and pepper in a blender. Blend until all ingredients are combined and a smooth consistency. Chill in the refrigerator for at least an hour before serving. Cut back on the jalapeno pepper if it s too spicy or add a dollop of Greek yogurt to balance out the spice. Enjoy this cold soup on a warm evening or use as a topping for grilled fish or chicken. honeydew melons

16 16 Honeydew Melon Salsa Over Tuna Steaks Serves 2 Prep/cooking time: Approximately 25 minutes 1 small honeydew melon, finely diced ½ red chili pepper, seeded and chopped 4 tbsp. extra-virgin olive oil, separated 2 tbsp. fresh lime juice 1 pinch salt 1 pinch granulated sugar 2 (5 oz.) tuna steaks Salt and pepper to taste 10 fresh basil leaves, cut into thin strips Simple & Healthy In a medium size bowl, add the honeydew melon, red chili pepper, 2 tbsp. extra-virgin olive oil, lime juice, salt and sugar. Meanwhile, heat 2 tbsp. of extra-virgin olive oil in a skillet. Season both sides of the tuna steaks with salt and pepper. Sear tuna steaks in skillet, about 3 minutes per side. Serve tuna steaks with a heaping spoonful of the honeydew melon salsa and sprinkle with basil leaves. This is a versatile salsa recipe that also goes well with flakey whitefish or grilled chicken. honeydew melons

17 17 Honeydew Mint Popsicles Makes 10 popsicles Prep time: Approximately 10 minutes 3 cups honeydew melon, cubed 1 tbsp. fresh mint leaves 1½ cups coconut water 2 tbsp. lime juice 1 tbsp. honey Kid Pleasing Remove rind from honeydew melon and slice into cubes. Add honeydew melon, mint leaves, coconut water, lime juice and honey to blender. Puree mixture until almost completely smooth a few melon bits will add nice texture. Pour the mixture into popsicle molds and insert the popsicle sticks. Freeze for at least 4 hours or overnight. Recruit the kids to help with this project and enjoy a refreshing and healthy snack together. honeydew melons

18 18 Grilled Snap Peas and Shrimp Skewers Serves 3-4 Prep/cooking time: About 20 minutes For shrimp marinade: 2 tbsp. extra virgin olive oil 1 tsp. garlic powder 3 tbsp. red hot sweet chili sauce 1½ tsp. Worcestershire sauce 3 tbsp. of jarred fire roasted jalapenos with chipotle peppers 1 tbsp. honey 1 medium lime, juiced For skewers: 8-10 medium skewers (if wooden, soak in water) medium or large fresh shrimp, peeled and deveined 2 to 3 cups sugar snap peas Turmeric, ground Toasted black sesame seeds Salt and pepper 1 medium lime Quick & Healthy Add all marinade ingredients to a bowl or large resealable bag. Clean shrimp; add to marinade and refrigerate for 1 to 2 hours. Drain marinade and skewer shrimp, alternating with snap peas. Build skewers until all shrimp and snap peas are used. Sprinkle each side with a pinch of turmeric, toasted black sesame seeds and salt and pepper. Grill the skewers for about 3 to 4 minutes on each side, until shrimp is bright pink. Serve with a squeeze of lime for a bright, refreshing taste. snap peas

19 19 Snap Pea and Berry Salad Serves 6 Prep time: Approximately 20 minutes ½ lb. snap peas, trimmed 1½ cups fresh raspberries 2 tbsp. raspberry vinegar 2 tbsp. olive oil 1 tbsp. lemon juice 1 pinch sugar Salt and pepper to taste 1 cup fresh blueberries 2 cups mixed salad greens Sweet & Refreshing Drop snap peas in a pot of boiling water and cook for 2 minutes. Remove from pot, rinse under cold water and set aside. To make the dressing, place 4 to 5 raspberries in a strainer over a bowl. Crush the raspberries with a wooden spoon and reserve juice (discard pulp). In a small bowl, mix vinegar, olive oil, lemon juice, sugar, salt and pepper with the strained raspberry juice. Place the snap peas into a large bowl, then toss the dressing with the snap peas. Add remaining raspberries and blueberries to the snap peas and dressing mixture and gently toss again. Cover the bowl and chill in the refrigerator for at least 30 minutes. Toss with greens just prior to serving. This recipe offers a tasty way to change up a salad during the summer months. snap peas

20 20 Snap Pea Stir Fry Serves 4 Prep/cooking time: Approximately 25 minutes For the sauce: ½ cup low sodium vegetable broth 2 tbsp. soy sauce 2 tbsp. water 1 tsp. sesame oil 4 tbsp. fresh lemon juice 1 tsp. fresh ginger, grated 4 cloves garlic, minced 2 tsp. cornstarch For the stir fry: 1 tbsp. olive oil 1 large bunch of asparagus, end trimmed, cut into 2-inch pieces 2 cups snap peas 4 green onions, cut into 2-inch pieces 1 (8 oz.) can water chestnuts, drained Salt and pepper to taste Lunchable Leftovers Heat a large skillet with the olive oil on high heat. In a saucepan whisk together broth, soy sauce, water, sesame oil, lemon juice, ginger and garlic. Add the cornstarch; whisk until smooth. In the hot skillet, stir in asparagus, snap peas, green onions and water chestnuts, then pour the sauce over top. Cook for about 5 minutes, stirring constantly. Salt and pepper, to taste. Cool for a few minutes before serving so sauce has time to thicken. Serve over whole grain rice, quinoa or rice noodles for a healthy, meatless meal for summer. snap peas

21 21 Cucumber and Watermelon Salad Serves 6 Prep time: Approximately 20 minutes 3 cups cucumbers cut into ½-inch pieces 3 cups seeded watermelon cut into ½-inch pieces 3½ tbsp. fresh lime juice 3 tbsp. hoisin sauce ¼ cup chopped fresh cilantro 2 tbsp. fresh mint 1 3 cup salted dry-roasted peanuts, chopped (optional) Refreshing & Simple Combine cucumbers and watermelon in a medium bowl. Whisk lime juice and hoisin sauce in a small bowl to blend. Pour dressing over cucumbers and watermelon and toss gently. Sprinkle salad with cilantro, mint and peanuts. This makes a quick summer salad that s great for lunch or dinner. watermelon

22 22 Sweet and Spicy Watermelon Salsa Serves 16 Prep time: Approximately 20 minutes 2 cups seeded and coarsely chopped watermelon 2 tbsp. chopped onion 3 tbsp. seeded, chopped Anaheim chile 2 tbsp. balsamic vinegar ¼ tsp. garlic salt Crowd Pleasing In a medium bowl, gently mix together the watermelon, onion and chile pepper. Add balsamic vinegar and garlic salt and stir until thoroughly combined. Cover and refrigerate for at least an hour. Serve with pita chips or as a topper on chicken tacos or grilled fish. This recipe is very versatile add a jalapeno for even more spice or tone it down with a green pepper instead of the chile. watermelon

23 23 Watermelon Ice Serves 4 Prep time: Approximately 20 minutes 2 tbsp. water 1 tsp. unflavored gelatin 4 cups seedless watermelon, cubed 2 tbsp. lime juice 2 tbsp. honey Tasty Entertaining Pour water into a small, microwave-safe bowl. Sprinkle gelatin over the water and allow to soften for 2 minutes. Microwave gelatin mixture on high for 40 seconds, then stir. Let stand again for 2 more minutes and then stir until smooth. Next, put one cup of the watermelon, lime juice and honey in a blender. Pour in the gelatin mixture and blend until smooth. Add the additional watermelon, one cup at a time, blending each time until smooth. Pour the blender mixture into an 8x8 dish and place in the freezer until almost firm. Transfer into a chilled bowl and beat the mixture until it is fluffy and bright pink. Scoop into serving dishes and return to the freezer until firm. Remove from the freezer about 15 minutes prior to serving. Impress your guests with this simple and refreshing desert on a warm summer night. watermelon

24 24 Blackberry Overnight Oats Serves 1 Prep time: Approximately 5 minutes 1 cup blackberries (plus a few for topping) ½ banana (save the other half for topping) ½ cup plain or vanilla almond milk ½ tsp. vanilla extract ½ cup rolled oats Quick & Tasty Add the blackberries, banana, almond milk and vanilla to a blender. Blend until completely smooth. Pour the mixture into a bowl and stir in the oats. Cover the bowl and refrigerate overnight so the oats have time to soften. Serve for breakfast topped with the extra blackberries and banana. This simple and healthy overnight oats recipe will quickly become your new go-to breakfast! blackberries

25 25 Blackberry and Spinach Quinoa Salad Serves 6 Prep/cooking time: Approximately 20 minutes 1 cup uncooked quinoa 1 3 cup lemon juice 1 garlic clove, minced Zest of 1 lemon ¾ tsp. salt 1 8 tsp. fresh ground black pepper 2 tbsp. olive oil ½ cup chopped cucumber 1 cup chopped spinach ¾ cup chopped blackberries 10 mint leaves, chopped 10 basil leaves, chopped 3 grilled chicken breasts, sliced into strips Casual Entertaining Cook quinoa according to the manufacturer s instructions. In a large bowl, whisk together lemon juice, garlic, lemon zest, salt and pepper. Whisk in olive oil. Toss the warm quinoa with the vinaigrette and set aside until cool. Add the cucumber, spinach, blackberries, mint and basil to the cooled mixture and stir to combine. Top the salad with grilled chicken strips. This salad is perfect for a casual lunch or dinner. blackberries

26 26 Blackberry Breakfast Muffins Makes 12 muffins Prep/cooking time: Approximately 35 minutes 2 large eggs ½ cup plain yogurt 2 tbsp. coconut oil, melted ½ cup applesauce 1 ripe banana, mashed 4 tbsp. honey 1 tsp. vanilla extract 1 cup plain flour 1 cup whole-wheat flour ½ cup rolled oats 1 ½ tsp. baking powder 1 ½ tsp. baking soda 1 tsp. ground cinnamon 1 ¼ cup blackberries, chopped Kid Friendly Topping: 1 tbsp. rolled oats 2 tbsp. sunflower and pumpkin seeds Preheat oven to 350 degrees and place paper liners in muffin pan. In a large bowl, mix eggs, yogurt, coconut oil, applesauce, banana, honey and vanilla extract. In a separate bowl, combine plain and whole-wheat flours, oats, baking powder, baking soda and cinnamon. Pour the wet ingredients into the dry ingredients and mix until just combined (don t over mix). Carefully fold the blackberries into the mixture, then fill muffin liners about ¾ full. Top with oats and seeds. Bake 25 to 30 minutes or until a toothpick comes out clean, then transfer to a wire rack to cool. Cool and serve or freeze individually and defrost overnight for on-the-go snacks or a healthy breakfast. blackberries

27 27 Garlic Hummus Serves 2 Prep time: Approximately 10 minutes 1 (19 oz.) can chickpeas 2 cloves garlic 3 tbsp. lemon juice 3 tbsp. tahini ½ tsp. sea salt ½ tsp. black pepper 2 tbsp. extra-virgin olive oil Sriracha sauce (optional) Paprika (optional) Healthy Snacking Drain beans (keep liquid for later use) and pat dry with paper towel. Blend chickpeas, garlic, lemon juice, tahini, salt, pepper and 1 tbsp. of olive oil using blender or food processor. Add 1 tbsp. of saved chickpea liquid and process until smooth. Keep adding liquid, up to a ½ cup to achieve preferred thickness. Put in bowl and serve. Optional drizzle sriracha sauce on top for a kick, or sprinkle with paprika for color. Serve room temperature or chilled with vegetables or crackers. garlic

28 28 Honey Garlic Shrimp Serves 4 Prep/cooking time: Approximately 10 minutes 1 pound peeled and deveined shrimp 1 tbsp. fresh grated ginger 3 garlic cloves, minced 2 tbsp. honey 2 tbsp. soy sauce Green onions, chopped Tasty Entertaining Whisk ginger, garlic, honey and soy sauce together in bowl. Add shrimp and stir until shrimp is covered. Let shrimp marinate in sauce in the refrigerator for 30 minutes. Sauté shrimp in a skillet or wok over medium-high heat for about 1 minute on each side. Place shrimp on a serving dish. Pour any remaining marinade into the pan and let simmer for 3-4 minutes. Remove sauce from heat, and pour over shrimp, sprinkle with green onions for garnish. garlic

29 29 Roasted Garlic Broccoli Serves 4 Prep/cooking time: Approximately 30 minutes 1½ lbs. broccoli florets, cut long with part of stem 6 cloves garlic, smashed 2 tbsp. extra-virgin olive oil 1 tsp. salt Red pepper flakes (optional) Quick & Healthy Preheat oven to 450 degrees. In a baking pan combine all ingredients and mix together until broccoli is lightly coated. Place pan in pre-heated oven. Cook broccoli for approximately 20 minutes or until broccoli is browned and tender. Pour in dish and serve. garlic

30 30 Easy Pumpkin Pie Dip Serves 4 Prep time: 30 minutes 1 cup plain greek yogurt ½ cup pumpkin puree 3 tbsp. honey 1 tbsp. cinnamon 1 tsp. vanilla 1 tsp. pumpkin spice Tasty Entertaining Combine all ingredients in bowl. Mix well. Let chill for 30 minutes. Serve with graham crackers or apple slices and enjoy. pumpkin

31 31 Pumpkin Soup Serves 4 Prep/cook time: 60 minutes 6 cups low sodium chicken broth 4 cups pumpkin, fresh or canned 1 cup onion, chopped 1 clove garlic, minced ¼ cup plain Greek yogurt ¼ cup milk Salt and pepper Healthy Comfort Food In a large stockpot, combine chicken broth, pumpkin, onion, garlic, salt and bring to a boil. Reduce heat to low, cover and simmer for 30 minutes. Using a blender or food processor, puree the soup until smooth. Return puree to pan and bring to a boil, stir in Greek yogurt and milk. Reduce heat to low and simmer for another 30 minutes. Pour into dishes and serve. Garnish with fresh parsley or nutmeg and serve on a cool fall night. pumpkin

32 32 Pumpkin Spice Muffins Serves 12 Prep/cook time: 35 minutes 1¾ cups all-purpose flour 1 tsp. baking soda ½ tsp. baking powder ½ tsp. salt 2 tsp. ground cinnamon ¼ tsp. ground cloves ¼ tsp. ground nutmeg 2 large eggs 2 cups pumpkin puree ½ cup plain yogurt 4 tbsp. honey ½ cup applesauce ½ cup coconut oil, melted 1 tbsp. milk 1 tsp. vanilla extract Kid Pleasing Preheat oven to 375 degrees and place paper liners in muffin pan. Mix flour, baking soda, baking powder, salt and spices in a large bowl using a fork. In another bowl combine eggs, pumpkin puree, yogurt, honey, applesauce, coconut oil, milk and vanilla extract using a whisk. Pour the wet mixture into the dry ingredients and mix together until all ingredients are wet (don t over mix). The batter will be thick. Using large spoon or ice cream scoop fill muffin cups about 3/4 full. Bake for 22 to 24 minutes or until a toothpick comes out clean. Let cool for 5 minutes in pan before transferring to wire cooling rack for about 10 more minutes. Great for breakfast on the run or with a meal. pumpkin

33 33 Banana Fritters Serves 6 Prep/cooking time: Approximately 30 minutes 3 medium bananas, very ripe 2 tbsp. honey 2 large eggs 3 tbsp. flour ½ tsp. vanilla ½ tsp. cinnamon Healthy Comfort Food In large bowl, mash bananas and mix with honey, eggs, flour and vanilla. Preheat large skillet on low. Pour 1 tablespoon of batter into hot, well-oiled skillet. Cook fritter 1 to 2 minutes on each side. Keep warm until ready to serve. Place 4 fritters on each plate and sprinkle with cinnamon if desired. bananas

34 34 Banana Coconut Smoothie Serves 4 Prep time: Approximately 10 minutes 2 bananas, frozen 1 cup coconut milk 1 tbsp. honey 1 tbsp. cocoa powder Kid Pleasing Put all ingredients into blender and blend until smooth. Pour into glass. Garnish with low-fat whipped topping if desired. Enjoy! bananas

35 35 5-Ingredient Flourless Banana Bread Serves 10 Prep/cooking time: Approximately 45 minutes 3 bananas (medium ripe) 2 cups old fashioned oatmeal 2 large eggs ¼ cup pure maple syrup or honey 1 tsp. baking soda Healthy and Tasty Preheat oven to 350 degrees. Lightly grease loaf pan with non-stick cooking spray and set aside. Blend all ingredients in blender until smooth. Pour batter into loaf pan. Bake for 30 to 35 minutes or until a toothpick inserted in the center comes out clean. Let loaf cool in pan, then store in an airtight container in the refrigerator. Slice serve enjoy! bananas

36 36 Carrot Chips Serves 8 Prep/cook time: Approximately 40 minutes 2 lbs. carrots (the biggest and fattest ones you can find) ¼ cup olive oil 1 tbsp. sea salt 1 tsp. ground cumin 1 tsp. ground cinnamon Kid Pleasing Preheat the oven to 425 degrees. Cover large cookie sheets with parchment paper. Using a vegetable peeler remove the skin of the carrot and then cut the tops off. Starting on the thick end slice the carrots as paper-thin as possible, at an angle to create elongated chips (a mandolin slicer is helpful if you have one). Place the carrot slices in a large bowl and add the oil, salt, cumin, and cinnamon, coating the carrots evenly and thoroughly with the mixture. Spread the carrots in a single layer on top of the parchment paper. Bake for 15 minutes or until the edges start to curl up and turn crisp. Then flip all of the chips over and bake another 5-8 minutes to crisp the bottoms. Once cool, store in an airtight container, such as a zippered sandwich bag, for up to 2 weeks. carrots

37 37 Carrot Salad Serves 8 Prep/cooking time: Approximately 15 minutes 4 large carrots shredded 1 large apple peeled, cored, and shredded 1 tbsp. lemon juice 2 tbsp. honey ¼ cup slivered almonds Salt and pepper to taste Quick and Healthy Combine all ingredients in bowl and gently toss. Cover the bowl and chill in the refrigerator for at least 30 minutes before serving. carrots

38 38 Roasted Honey Dijon Carrots Serves 2-4 people Prep/cooking time: Approximately 35 minutes 1 lb. baby carrots 2 tbsp. olive oil 3 tbsp. honey 1½ tsp. Dijon mustard Tasty Weeknight Veggie Preheat the oven to 350 degrees. Put the carrots in a bowl with the oil, honey, and Dijon mustard and mix well until carrots are completely covered. Put carrots, in a single layer, on a parchment paper covered cookie sheet and roast for about minutes. Serve immediately, or they re delicious as a snack! carrots