OUR 5 FAVORITE SUMMER RECIPES CLASSIC PREP GUIDE MEAL #1 5 cups cooked brown rice prepared according to package directions (for Meals #1 and #4) Cut vegetables: o 6 scallions, small dice o 2 green bell peppers, small dice (2 cups) MEAL #2 6 cups cooked quinoa prepared according to package directions (for Meals #2 and #5) Cut vegetables: o 3 ears of corn, kernels removed (2¼ cups) MEAL #3 8 ounces dry whole wheat pasta cooked according to package directions (4 cups cooked) 2 lemons, zested & juiced (5 Tablespoons juice, 2 Tablespoons zest) (for Meals #3 and #5) Cook bacon Cut vegetables: o 4 scallions, chopped o ¾ pound snap peas, chopped (3 cups) MENU MONDAY TURKEY BURGERS Grilled Summer Squash & Brown Rice TUESDAY MAHI MAHI Strawberry Salsa Quinoa WEDNESDAY PASTA with BACON & PEAS Watermelon THURSDAY TACO LETTUCE WRAPS Honey Lemon Ricotta with Strawberries FRIDAY STRAWBERRY QUINOA SALAD MEAL #4 Cut vegetables: o 5 scallions, chopped o 1 green bell pepper, chopped (1 cup) o 3 ears corn, kernels only (2¼ cups) MEAL #5 Cut vegetables: o ½ pound snap peas, chopped (2 cups) o 2 scallions, chopped o 1 green bell pepper, chopped (1 cup)
(1) Turkey Burgers (2) Mahi Mahi (3) Pasta with Bacon & Peas (4) Taco Lettuce Wraps (5) Strawberry Quinoa Salad CLASSIC Shopping List Recipe # Meat / Seafood Quantity Notes Est Cost 1,4 ground turkey 2 pounds 10 2 mahi mahi fillets 1 pound 14 3 low sodium bacon, organic 6 ounces 6 Recipe # Vegetables & Fruit Quantity Notes Est Cost 1,3,4,5 scallions 17 3 bunches 3 1,4,5 green bell peppers 4 1 1,2 avocado 2 2 1,4 cilantro 2 bunches 3 1 summer squash 6 3 2,4,5 strawberries 3-1/4 pounds need 9 cups 10 2,5 fresh basil 1 bunch 1.5 2,4 fresh corn 6 ears 3 3,5 snap peas 1-1/4 pounds 4 3,4,5 lemon 2 1 3 baby watermelon 1 3 4,5 butter lettuce 2 heads 3 Recipe # Dairy Quantity Notes Est Cost 3,4 low fat ricotta cheese 2-1/2 cups 4 Recipe # Bakery/Misc Quantity Notes Est Cost 2,5 quinoa 3 cups 3 4 chili powder 1 teaspoon 0.5 5 toasted almonds 1 cup 6 Fresh 20 Grocery Est $81.00 Cost Per Dinner $16.20 Cost Per Serving $4.05 PANTRY STAPLES Pantry Essentials Quantity Pantry Essentials Quantity olive oil 1/2 cup dried oregano grapeseed oil herbes de provence balsamic vinegar 2 Tablespoons ground cumin 2 teaspoons white wine vinegar raw honey or 100% maple syrup 2 teaspoons chicken or veggie broth: low sodium organic tomato paste 1 Tablespoon garlic 2 cloves Dijon mustard or brown mustard 1 teaspoon kosher salt 1-1/2 teaspoons soy sauce or Braggs liquid amino acid black pepper 1-1/4 teaspoons whole grain pasta 8 ounces cayenne pepper long grain brown rice 2-1/2 cups paprika whole wheat flour Find PANTRY DRESSINGS at www.thefresh20.com/pantrydressings
(1) TURKEY BURGERS grilled summer squash and brown rice MAKE AHEAD 3 cups cooked brown rice prepared according to package directions Cut vegetables: scallions, bell peppers DIRECTIONS For turkey burgers and grilled summer squash 1. Heat an outdoor grill to medium-high heat (see Kitchen Note). 2. Combine all ingredients for burgers and form into 8 patties. 3. Toss squash with oil, salt, and pepper. 4. Cook burgers on grill for about 5-6 minutes per side (165 internal temperature) and the squash about 2-3 minutes per side. 5. Save half the burgers for Meal #4. 6. Serve burgers and grilled squash over warmed brown rice. Kitchen Note: Cooking indoors? Cook burgers in a stovetop grill pan for 5-6 minutes per side until internal temperature reaches 165 F. Place squash on a foil lined baking sheet and bake at 425 F for 6-8 minutes until tender. INGREDIENTS For turkey burgers 2 pounds ground turkey 6 scallions, small dice 2 green bell peppers, small dice (2 cups) 1 avocado, diced small 1 teaspoon cumin ½ teaspoon kosher salt ½ teaspoon black pepper 1 bunch cilantro, chopped For grilled summer squash 6 summer squash, sliced in half lengthwise 1½ Tablespoons olive oil ¼ teaspoon kosher salt Dash black pepper 3 cups cooked brown rice, warmed www.thefresh20.com
(2) MAHI MAHI with STRAWBERRY SALSA quinoa MAKE AHEAD 2 cups cooked quinoa prepared according to package directions Cut vegetables: corn DIRECTIONS For strawberry salsa Combine all ingredients and chill until needed. For mahi mahi with strawberry salsa 1. Heat a large non-stick skillet over medium-high heat and add oil. 2. Season fish with salt and pepper. Cook about 3-4 minutes on each side; serve with salsa over warmed quinoa. INGREDIENTS For strawberry salsa 2 cups sliced strawberries ¼ cup basil, chopped 1 avocado, diced small 3 ears corn, kernels removed (2¼ cups) 1 Tablespoon olive oil 1 Tablespoon balsamic vinegar For mahi mahi 1 Tablespoon olive oil 1 pound mahi mahi fillets (sub 1 pound chicken tenders or breast) ¼ teaspoon kosher salt ¼ teaspoon black pepper 2 cups cooked quinoa, warmed www.thefresh20.com
(3) PASTA WITH BACON AND PEAS watermelon MAKE AHEAD 4 cups cooked whole wheat pasta prepared according to package directions Cook bacon 3 Tablespoons lemon juice, 1 Tablespoon lemon zest Cut vegetables: scallions, snap peas DIRECTIONS For pasta with bacon and peas 1. Heat a large non-stick skillet over medium-high heat and add oil. Add scallions and snap peas; cook for 3-4 minutes. 2. Add in bacon, lemon zest and juice, and pasta and cook until warmed through. 3. Turn off heat and add in ricotta. 4. Serve with side of sliced watermelon. INGREDIENTS For pasta with bacon and peas 1 Tablespoon olive oil 4 scallions chopped ¾ pound snap peas, chopped (3 cups) 6 ounces low-sodium bacon, cooked, drained and crumbled 3 Tablespoons lemon juice 1 Tablespoon lemon zest 4 cups cooked whole wheat pasta ½ cup low-fat ricotta cheese 1 baby watermelon, sliced www.thefresh20.com
(4) TACO LETTUCE WRAPS honey lemon ricotta with strawberries MAKE AHEAD 4 cooked turkey burgers *from Meal #1 2 cups cooked brown rice prepared according to package directions 1 Tablespoon lemon zest Cut vegetables: scallions, bell pepper, corn DIRECTIONS For taco lettuce wraps 1. Heat a large non-stick skillet over medium-high heat and add oil. Add scallions, garlic, bell pepper, and corn. Cook for 2 minutes. 2. Add crumbled burgers, seasonings, tomato paste, and water; stir to combine. 3. Add cilantro and rice and cook until heated through. 4. Reserve about 1 cup of meat mixture for a lunch later in the week. Divide remaining meat mixture among lettuce leaves. For honey lemon ricotta with strawberries 1. Whisk ricotta with lemon zest, honey, and salt. 2. Divide among 4 small bowls and top with strawberries and black pepper. INGREDIENTS For taco lettuce wraps 1 Tablespoon olive oil 5 scallions, chopped 2 cloves garlic, minced 1 green bell pepper, chopped (1 cup) 3 ears corn, kernels only (2¼ cups) 4 cooked turkey burgers, crumbled 1 teaspoon cumin 1 teaspoon chili powder ¼ teaspoon kosher salt Dash of black pepper 1 Tablespoon tomato paste 2 Tablespoons water 1 cup chopped cilantro 2 cups cooked brown rice 1 large head butter lettuce, separated into leaves For honey lemon ricotta with strawberries 2 cups low fat ricotta cheese 1 Tablespoon lemon zest 2 teaspoons honey Pinch of kosher salt 2 cups strawberries, sliced Dash of ground black pepper (optional) www.thefresh20.com
(5) STRAWBERRY QUINOA SALAD MAKE AHEAD 4 cups cooked quinoa prepared according to package directions 2 Tablespoons lemon juice Cut vegetables: snap peas, scallions, bell pepper DIRECTIONS For dressing Whisk all ingredients together. For strawberry quinoa salad Toss all ingredients together with dressing. INGREDIENTS For dressing 2 Tablespoons olive oil 2 Tablespoons lemon juice 1 Tablespoon balsamic vinegar 1 teaspoon Dijon mustard Dash of kosher salt Dash of black pepper For strawberry quinoa salad ½ pound snap peas, chopped (2 cups) 2 scallions, chopped 1 green bell pepper, chopped (1 cup) 3 cups strawberries, sliced 1 cup toasted almonds 4 cups cooked quinoa ½ cup chopped basil 1 small head butter lettuce, chopped www.thefresh20.com
CLASSIC Nutrition Information Turkey Burgers Serves: 4 Serving Size: 1 patty Calories 200 kcal Fat 10 g Protein 25 g Saturated 1.5 g Carbohydrate 4 g Sugar 1 g Sodium 21 Calcium 2 %DV Fiber 2 g Iron 8 %DV 6 Grilled Summer Squash Serves: 4 Serving Size: 3 halves Calories 100 kcal Fat 6 g Protein 4 g Saturated 1 g Carbohydrate 10 g Sugar 6 g Sodium 125 mg Calcium 4 %DV Fiber 3 g Iron 6 %DV Brown Rice Serves: 4 Serving Size: 3/4 cup Calories 160 kcal Fat 1 g Protein 3 g Saturated 0 g Carbohydrate 34 g Sugar 0 g Sodium Calcium 2 %DV Fiber 3 g Iron 4 %DV Strawberry Salsa Serves: 4 Serving Size: 1 1/4 cups Calories 220 kcal Fat 10 g Protein 5 g Saturated 1 g Carbohydrate 34 g Sugar 8 g Sodium 1 Calcium 2 %DV Fiber 7 g Iron 6 %DV Mahi Mahi Serves: 4 Serving Size: 4 ounces Calories 130 kcal Fat 4.5 g Protein 21 g Saturated 0.5 g Carbohydrate 0 g Sugar 0 g Sodium 22 Calcium 2 %DV Fiber 0 g Iron 8 %DV 85 mg
Quinoa Serves: 4 Serving Size: 1/2 cup Calories 110 kcal Fat 2 g Protein 4 g Saturated 0 g Carbohydrate 20 g Sugar 1 g Sodium 5 mg Calcium 2 %DV Fiber 3 g Iron 8 %DV Pasta with Bacon and Peas Serves: 4 Serving Size: 2 cups Calories 520 kcal Fat 25 g Protein 24 g Saturated 9 g Carbohydrate 51 g Sugar 7 g Sodium 55 Calcium 10 %DV Fiber 7 g Iron 20 %DV 4 Baby Watermelon Serves: 4 Serving Size: about 2 slices (2 cups) Calories 100 kcal Fat 0 g Protein 1 g Saturated 0 g Carbohydrate 26 g Sugar 24 g Sodium Calcium 2 %DV Fiber 1 g Iron 4 %DV Taco Lettuce Wraps Serves: 5 Serving Size: about 4 prepared wraps Calories 370 kcal Fat 12 g Protein 26 g Saturated 1.5 g Carbohydrate 45 g Sugar 5 g Sodium 29 Calcium 4 %DV Fiber 7 g Iron 15 %DV 5 Honey Lemon Ricotta with Strawberries Serves: 4 Serving Size: 1/2 cup each ricotta mix and strawberries Calories 150 kcal Fat 5 g Protein 11 g Saturated 3 g Carbohydrate 15 g Sugar 12 g Sodium 14 Calcium 20 %DV Fiber 2 g Iron 2 %DV 3
Quinoa Dressing Serves: 4 Serving Size: 1 generous Tablespoon (1 1/4 Tablespoon) Calories 70 kcal Fat 7 g Protein 0 g Saturated 1 g Carbohydrate 1 g Sugar 0 g Sodium 9 Calcium 0 %DV Fiber 0 g Iron 0 %DV Strawberry Quinoa Serves: 4 Serving Size: 3 1/2 cups Calories 480 kcal Fat 19 g Protein 18 g Saturated 1.5 g Carbohydrate 61 g Sugar 12 g Sodium 2 Calcium 20 %DV Fiber 13 g Iron 40 %DV
OUR 5 FAVORITE SUMMER RECIPES VEGETARIAN PREP GUIDE MEAL #1 4 cups cooked brown rice prepared according to package directions (for Meals #1 and #4) Cut vegetables: o 3 summer squash, sliced o 2 eggplants, sliced o 2 scallions, diced o 1 ear of corn, kernels removed (¾ cup) MEAL #2 Cut vegetables: o 3 ears of corn, kernels removed (2¼ cups) o 2 scallions, chopped o 1 summer squash, diced o 1 eggplant, diced MEAL #3 8 ounces dry whole wheat pasta cooked according to package directions (4 cups cooked) RESERVE 1 CUP PASTA WATER 2 lemon, zested & juiced (2 Tablespoons juice, 2 Tablespoons zest) (for Meals #3 and #5) Cut vegetables: o 4 scallions, chopped o 1 pound snap peas, chopped (4 cups) o 2 summer squash, cut in half lengthwise, then into ½ moons MENU MONDAY SUMMER VEGETABLE STACKS Bean & Corn Sautee Brown Rice TUESDAY VEGETABLE QUESADILLAS Strawberry Salsa WEDNESDAY PASTA with SQUASH & PEAS Watermelon THURSDAY TACO LETTUCE WRAPS Honey Lemon Ricotta with Strawberries FRIDAY STRAWBERRY QUINOA SALAD MEAL #4 Cut vegetables: o 5 scallions, chopped o 1 green bell pepper, chopped (1 cup) o 4 ears corn, kernels only (3 cups) MEAL #5 4 cups cooked quinoa prepared according to package directions Cut vegetables: o ½ pound snap peas, chopped (2 cups) o 2 scallions, chopped o 1 green bell pepper, chopped (1 cup)
VEGETARIAN Shopping List (1) Summer Vegetable Stacks (2) Vegetable Quesadillas (3) Pasta with Squash & Peas (4) Taco Lettuce Wraps (5) Strawberry Quinoa Salad Recipe # Vegetables & Fruit Quantity Notes Est Cost 1,2,3 summer squash 6 6 1,2 eggplant 3 3 1,2,3,5 basil 2 bunches 3 1,2,3,4,5 scallions 15 3 bunches 3 1,2,4 corn 8 ears 4 1,2 avocado 3 3 1,4 cilantro 1 bunch 1.5 2,4,5 strawberries 3 pounds need 7 cups 7 3,5 snap peas 1-1/2 pounds 1.5 3,4,5 lemon 2 1 3 baby watermelon 1 3 4,5 green bell pepper 2 2 4,5 butter lettuce 2 heads 3 Recipe # Dairy Quantity Notes Est Cost 1,2,3 goat cheese 1-2/3 cups 3 4 ricotta cheese, low fat 2 cups 3 Recipe # Bakery/Misc Quantity Notes Est Cost 1,2,4 black beans 4 (15 oz) cans 8 3 white beans 1 (15 oz) can 2 2 corn tortillas 8 3 4 chili powder 1 teaspoon 0.5 5 almonds 1 cup 6 5 quinoa 2 cups 2 Fresh 20 Grocery Est $68.50 Cost Per Dinner $13.70 Cost Per Serving $3.43 PANTRY STAPLES Pantry Essentials Quantity Pantry Essentials Quantity olive oil 1/2 cup + 1 Tblsp dried oregano grapeseed oil herbes de provence balsamic vinegar 2 Tablespoons ground cumin 1-1/4 teaspoons white wine vinegar raw honey or 100% maple syrup 2 teaspoons veggie broth: low sodium organic tomato paste 1 Tablespoon garlic 2 cloves Dijon mustard or brown mustard 1 teaspoon kosher salt 1-3/4 teaspoons soy sauce or Braggs liquid amino acid black pepper 1-1/2 teaspoons whole grain pasta 8 ounces cayenne pepper long grain brown rice 2 cups paprika whole wheat flour Find PANTRY DRESSINGS at www.thefresh20.com/pantrydressings
(1) SUMMER VEGETABLE STACKS black bean & corn sauté and brown rice MAKE AHEAD 2 cups cooked brown rice prepared according to package directions Cut vegetables: squash, eggplant, scallions, corn DIRECTIONS For summer vegetable stacks 1. Heat an outdoor grill to medium-high heat (see Kitchen Note). 2. Brush squash and eggplant slices with olive oil and season with salt and pepper. Grill for 2-4 minutes per side. 3. Make stacks by layering squash and eggplant with goat cheese and basil. Repeat with remaining vegetables, cheese, and basil. For black bean and corn sauté 1. Heat oil in large skillet over medium heat and add scallions. Cook for 1-2 minutes. 2. Add beans, corn, cumin, salt, and pepper and cook for another 2-3 minutes. 3. Remove from heat and stir in avocado and cilantro. Serve over brown rice alongside vegetable stacks. Kitchen Note: Cooking indoors? Zucchini and eggplant can be cooked in a stovetop grill pan or in the broiler. INGREDIENTS For summer vegetable stacks 3 summer squash, sliced lengthwise into ¼ - ½ slices 2 eggplant, sliced lengthwise into ¼ - ½ slices 1 Tablespoon olive oil ¼ teaspoon kosher salt ¼ teaspoon black pepper ½ cup goat cheese ¼ cup basil leaves For black bean corn sautee 1 Tablespoon olive oil 2 scallions, diced 1 (15 oz) can black beans, drained and rinsed 1 ear of corn, kernels removed (¾ cup) ¼ teaspoon cumin ¼ teaspoon kosher salt ¼ teaspoon black pepper 1 avocado, diced ¼ cup cilantro, chopped 2 cups cooked brown rice, warmed www.thefresh20.com
(2) VEGETABLE QUESADILLAS strawberry salsa MAKE AHEAD Cut vegetables: corn, scallions, squash, eggplant DIRECTIONS For strawberry salsa Combine all ingredients and chill until needed. For vegetable quesadillas 1. Heat a large non-stick skillet over medium-high heat and add oil. 2. Add scallions and cook 1-2 minutes. Add squash, eggplant, and beans; cook for about 4 minutes. Season with salt and pepper. Add basil. Remove from heat and set aside; wipe out skillet. 3. In the same skillet, add a tortilla, ¼ of the filling and goat cheese, and top with a second tortilla. Cook, turning once, until tortillas are crispy and cheese has melted. Repeat, as needed to make 4 quesadillas. Cut into triangles and serve immediately topped with salsa. INGREDIENTS For strawberry salsa 2 cups sliced strawberries ¼ cup basil, chopped 1 avocado, diced small 3 ears corn, kernels removed (2¼ cups) 1 Tablespoon olive oil 1 Tablespoon balsamic vinegar For vegetable quesadillas 1 Tablespoons olive oil 2 scallions, chopped 1 summer squash, diced 1 eggplant, diced 1 (15 oz) can of black beans, drained and rinsed ¼ teaspoon kosher salt ¼ teaspoon black pepper ¼ cup chopped basil 8 corn tortillas ⅔ cup goat cheese www.thefresh20.com
(3) PASTA WITH SQUASH AND PEAS watermelon MAKE AHEAD 4 cups cooked whole wheat pasta prepared according to package directions, RESERVE 1 CUP PASTA WATER 1 Tablespoon lemon zest Cut vegetables: scallions, snap peas, squash DIRECTIONS For pasta with bacon and peas 1. Heat a large non-stick skillet over medium-high heat and add oil. Add scallions, snap peas and squash; cook for 3-4 minutes. 2. Add in beans, lemon zest, salt, pepper and pasta and cook until warmed through. Add reserved pasta water, as needed. 3. Turn off heat and add in basil and cheese. 4. Serve with a side of sliced watermelon. INGREDIENTS For pasta with squash and peas 1½ Tablespoons olive oil 4 scallions chopped 1 pound snap peas, chopped (4 cups) 2 summer squash, halved lengthwise and cut into half moons 1 (15 oz) can white beans, drained and rinsed 1 Tablespoon lemon zest ½ teaspoon kosher salt ¼ teaspoon ground pepper 4 cups cooked whole wheat pasta 1 cup reserved pasta water ¼ cup basil, chopped ½ cup goat cheese 1 baby watermelon, sliced www.thefresh20.com
(4) TACO LETTUCE WRAPS honey lemon ricotta with strawberries MAKE AHEAD 2 cups cooked brown rice prepared according to package directions Cut vegetables: scallions, bell pepper, corn DIRECTIONS For taco lettuce wraps 1. Heat a large non-stick skillet over medium-high heat and add oil. Add scallions, garlic, bell pepper, and corn. Cook for 2 minutes. 2. Add beans, seasonings, tomato paste, and water; stir to combine. 3. Add cilantro and rice and cook until heated through. 4. Reserve about 1 cup of bean mixture for a lunch later in the week. Divide remaining bean mixture among lettuce leaves. For honey lemon ricotta with strawberries 1. Whisk ricotta with lemon zest, honey and salt with a fork. 2. Divide among 4 small bowls and top with strawberries and black pepper. INGREDIENTS For taco lettuce wraps 1 Tablespoon olive oil 5 scallions, chopped 2 cloves garlic, minced 1 green bell pepper, chopped (1 cup) 4 ears corn, kernels only (3 cups) 2 (15 oz) cans black beans, drained and rinsed 1 teaspoon cumin 1 teaspoon chili powder ¼ teaspoon kosher salt Dash of black pepper 1 Tablespoon tomato paste 2 Tablespoons water ½ cup chopped cilantro 2 cups cooked brown rice 1 large head butter lettuce, separated into leaves For honey lemon ricotta with strawberries 2 cups low fat ricotta cheese 1 Tablespoon lemon zest 2 teaspoons honey pinch of kosher salt 2 cups strawberries, sliced dash of ground black pepper (optional) www.thefresh20.com
(5) STRAWBERRY QUINOA SALAD MAKE AHEAD 4 cups cooked quinoa prepared according to package directions 2 Tablespoons lemon juice Cut vegetables: snap peas, scallions, bell pepper DIRECTIONS For dressing Whisk all ingredients together. For strawberry quinoa salad Toss all ingredients together with dressing. INGREDIENTS For dressing 2 Tablespoons olive oil 2 Tablespoons lemon juice 1 Tablespoon balsamic vinegar 1 teaspoon Dijon mustard Dash of kosher salt Dash of black pepper For strawberry quinoa salad ½ pound snap peas, chopped (2 cups) 2 scallions, chopped 1 green bell pepper, chopped (1 cup) 3 cups strawberries, sliced 1 cup toasted almonds 4 cups cooked quinoa ½ cup chopped basil 1 small head butter lettuce, chopped www.thefresh20.com
VEGETARIAN Nutrition Information Summer Vegetable Stacks Serves: 4 Serving Size: 1 stack Calories 170 kcal Fat 8 g Protein 7 g Saturated 3 g Carbohydrate 22 g Sugar 12 g Sodium 20 Calcium 6 %DV Fiber 10 g Iron 6 %DV 15 mg Bean and Corn Sautee Serves: 4 Serving Size: 3/4 cup Calories 240 kcal Fat 10 g Protein 9 g Saturated 1 g Carbohydrate 35 g Sugar 3 g Sodium 25 Calcium 4 %DV Fiber 11 g Iron 15 %DV Brown Rice Serves: 4 Serving Size: 1/2 cup Calories 110 kcal Fat 1 g Protein 2 g Saturated 0 g Carbohydrate 23 g Sugar 0 g Sodium Calcium 0 %DV Fiber 2 g Iron 2 %DV Strawberry Salsa Serves: 4 Serving Size: 1 1/4 cups Calories 220 kcal Fat 10 g Protein 5 g Saturated 1 g Carbohydrate 34 g Sugar 8 g Sodium 1 Calcium 2 %DV Fiber 7 g Iron 6 %DV Vegetable Quesadilla Serves: 4 Serving Size: 1 prepared quesadilla Calories 320 kcal Fat 10 g Protein 13 g Saturated 3.5 g Carbohydrate 48 g Sugar 8 g Sodium 24 Calcium 8 %DV Fiber 14 g Iron 15 %DV 25 mg
Pasta with Squash and Peas Serves: 4 Serving Size: 3 cups Calories 460 kcal Fat 13 g Protein 19 g Saturated 4 g Carbohydrate 67 g Sugar 9 g Sodium 38 Calcium 15 %DV Fiber 13 g Iron 35 %DV 25 mg Baby Watermelon Serves: 4 Serving Size: about 2 slices (2 cups) Calories 100 kcal Fat 0 g Protein 1 g Saturated 0 g Carbohydrate 26 g Sugar 24 g Sodium Calcium 2 %DV Fiber 1 g Iron 4 %DV Taco Lettuce Wraps Serves: 5 Serving Size: about 4 prepared wraps Calories 370 kcal Fat 4.5 g Protein 15 g Saturated 0.5 g Carbohydrate 70 g Sugar 6 g Sodium 14 Calcium 10 %DV Fiber 13 g Iron 25 %DV Honey Lemon Ricotta with Strawberries Serves: 4 Serving Size: 1/2 cup each ricotta mix and strawberries Calories 150 kcal Fat 5 g Protein 11 g Saturated 3 g Carbohydrate 15 g Sugar 12 g Sodium 14 Calcium 20 %DV Fiber 2 g Iron 2 %DV 3 Quinoa Dressing Serves: 4 Serving Size: 1 generous Tablespoon (1 1/4 Tablespoon) Calories 70 kcal Fat 7 g Protein 0 g Saturated 1 g Carbohydrate 1 g Sugar 0 g Sodium 9 Calcium 0 %DV Fiber 0 g Iron 0 %DV
Strawberry Quinoa Serves: 4 Serving Size: 3 1/2 cups Calories 480 kcal Fat 19 g Protein 18 g Saturated 1.5 g Carbohydrate 61 g Sugar 12 g Sodium 2 Calcium 20 %DV Fiber 13 g Iron 40 %DV