Farmers' Market Vegetable Recipes
Finely shred enough zucchini to make 1/2 cup. Place in strainer and press out moisture. Blend with 1 cup plain low fat yogurt, and 1 minced clove of garlic, or 1/8 teaspoon garlic powder. Add a dash of curry powder or other seasoning and chill 1 hour. Stir before serving. Serve with crisp raw vegetables.
Greens and Rice
This recipe is a good source of iron and calcium, and is rich in vitamins A and C.
1 pound spinach, collard, or beet greens, steamed and cut into 1/2 inch strips
2 cups cooked rice, brown or white
2/3 cup grated cheddar cheese
2 eggs beaten
2 tablespoons fresh chopped parsley
1/8 teaspoon black pepper
1/4 cup soft, whole grain bread crumbs
Wash greens and steam until tender. Combine the cooked rice, cheese, and eggs. Add parsley and pepper. In an oiled 8"x8" casserole dish, alternate layers of rice and greens, ending with rice. Top casserole with crumbs. Bake at 350 degrees F for 30 minutes. Serves 6.
Summer Vegetable Medley
This recipe has no cholesterol, is very low in sodium, is high in vitamins C and A, and is a good source of iron and calcium.
3 cups sliced cut vegetables (such as broccoli, cauliflower, greens, squash, beans, peas or carrots)1 tablespoon vegetable oil
1/2 green or red pepper sliced
1/4 teaspoon powdered ginger OR 1 teaspoon finely chopped ginger root.
1 clove garlic, minced, OR 1/8 teaspoon garlic powder
2 teaspoons water
Heat a 10-inch frying pan or wok over high heat. Add oil. When oil is hot, add ginger and garlic, and cook about 30 seconds. Add vegetables, and water. Stir fry until tender. Serves 3.
Squash Apple Casserole
This dish is high in vitamin A, a good source of vitamin C, cholesterol free, and almost sodium-free.
2 1/2 cups fresh winter squash, cut into 1/2 inch slices
1 1/2 cups cooking apples, pared and cut into 1/2 inch slices
2 teaspoons cinnamon
1 teaspoon nutmeg
Alternate layers of squash and apples in an 8"x 8" pan, ending with apples on top layer. Sprinkle spices over top layer. Cover pan with aluminum foil and bake in 350 degree F oven for approximately 45-60 minutes until squash is tender. Remove foil and bake another 10-15 minutes to remove any excess liquid that might have accumulated. Cool slightly before serving. Serves 4.
Crunchy Carrot Salad
Low in sodium, this salad will more than meet your daily vitamin A requirement.
1 1/2 cups fresh, grated carrots
1 unpeeled red apple, chopped
1/4 cup raisins
1/8 cup toasted slivered almonds (optional)
1/2 cup low-fat plain yogurt
1 1/2 tablespoons low-fat mayonnaise
2 teaspoons lemon juice
Combine carrots, apple, raisins, and almonds in a salad bowl. Blend together remaining ingredients in a separate bowl and add to carrot mixture. Serve on salad greens. Serves 3.
2 packed cups chopped spinach, collard or beet greens.
1/4 cup finely diced onion
1 tablespoon water
1/4 cup crunchy peanut butter
1 small tomato, cut in wedges
pepper or soy sauce (optional)
Cook spinach and onion in 1 tablespoon water over medium heat, covered, for 3 to 5 minutes.Add peanut butter and tomato wedges and continue heating for 1 to 2 minutes longer. Add dash of pepper and/or 1 tablespoon soy sauce, if desired. Serves 2.
Potato, Pepper, and Onion Bake
1 pound potatoes (3 medium)
1 - 1 1/2 pounds bell peppers (3 to 4 medium, green, yellow, orange, and/or red)
1 large sweet onion
2 tablespoons vegetable oil
Black pepper to taste
Cut cleaned potatoes into 1 inch slices or chunks. (Peel thick-skinned potatoes). Cut peppers into 1 1/2 to 2 inch pieces. Peel onion and cut into chunks. Place potatoes, peppers, and onions in shallow ovenproof dish.Pour oil over vegetables and lightly toss to coat with oil. Sprinkle with pepper. Bake at 425 degrees for 30 minutes. Serves 4.
Steamed Carrots and Onions
1 cup coarsely grated or sliced carrots
1/4 small onion, chopped
1 teaspoon margarine
Dash of dillPepper to taste
Cook onions in margarine for 1 minute in medium saucepan over low heat. Add carrots. Season with pepper. Cover tightly and cook until tender, about 5 to 8 minutes. Add dill. Serves 2.
Red, White, and Green Salad
1/2 small head of cauliflower
1 small bunch broccoli
1/4 medium-size red onion
3-4 tablespoons low-fat Italian dressing.
Break off tops of cauliflower and broccoli. Chop stems; steam or microwave tops and stems until crisp-tender. Chop tomatoes and slice onion. Place cauliflower, broccoli, tomatoes, and onion in a salad bowl. Add Italian dressing. Toss gently and serve. Serves 3-4.
As-You-Like-It Pasta Salad
8 oz. pasta
1/2 small red onion, chopped
1/4 cup low-fat salad dressing
Choose 3 of the following vegetables:
1 medium tomato, chopped
1 small zucchini, sliced
1/4 cup celery, chopped
1/4 cup carrots, sliced
1 medium pepper, chopped
1/4 cup green beans
1/2 cup broccoli, chopped
Prepare pasta according to package directions. Add chopped onion and fresh vegetables. (If preferred, steam or stir-fry vegetables for 3-5 minutes before adding to pasta). Add salad dressing. Mix well. Serves 4.
Skillet Summer Greens
3/4 pound greens (swiss chard, spinach, collards, or beet greens)
2 teaspoons vegetable oil
3 medium cloves garlic minced, or 1/8 teaspoon garlic powder
salt and pepper, to taste
1 tablespoon vinegar
Coarsely chop the greens (include as much of the stems as possible). Heat the wok or a large heavy pan. Add oil and greens. Stir-fry for 3 to 5 minutes over medium heat. Add garlic, and stir-fry for 2 minutes more. Transfer to a bowl. Sprinkle with salt and pepper to taste, then toss with 1 tablespoon vinegar, until well mixed. Serve hot, cold, or at room temperature. Serves 2-3.
1/2 cup onion (1/2 medium), chopped
1/2 clove garlic, minced or a dash of garlic powder1/2 cup green pepper, chopped
1 tablespoon vegetable or olive oil
1 pound zucchini, sliced
2 tomatoes, peeled and chopped
1/8 tsp. salt
1/8 tsp. pepper
1/8 cup chopped parsley (optional)
1/8 cup grated Parmesan cheese
In pan, cook onion, garlic, and green pepper in oil until soft. Add zucchini, tomatoes, salt, and pepper. Cover, and cook over medium heat until zucchini is tender, about 20 minutes. Serve topped with Parmesan cheese and chopped parsley if desired. Serves 4.
1 medium zucchini, sliced
1 cup mushrooms, sliced
1 medium onion, chopped
1 clove garlic, cut in small pieces
2, 8-ounce cans tomato sauce
1 teaspoon oregano
1 teaspoon basil
1/4 teaspoon pepper
1 large tomato, chopped
l cup low-fat cottage cheese
1 cup mozzarella cheese, shredded, (try part-skim)
6 lasagna noodles, uncooked
Preheat oven to 400 degrees F. Mix zucchini, mushrooms, onions, and garlic with tomato sauce and seasonings in a saucepan. Cover; cook 15 minutes and set aside. Mix cheeses and chopped tomato. Spread one-third of sauce over bottom of 8-by 8-inch baking dish. Add half of the uncooked noodles and half of cheese mixture. Repeat layers and end with a third layer of sauce. Cover tightly with foil; bake 45 minutes. Remove from oven and let stand 5 minutes before serving. Serves 4.
Vegetable Fried Rice
1/2 cup celery, sliced
1/4 cup onion, chopped
1/4 cup peas
1/4 cup carrots, chopped
1/4 cup corn, broccoli, peppers or mushrooms, chopped (optional)
2 cups boiled rice
1 tablespoon Worcestershire or soy sauce
1/4 teaspoon garlic powder, or 1 clove fresh garlic, minced
2 teaspoons vegetable oil
Dash of pepper
Heat oil. Add celery, onion, and garlic. Stir-fry for 2 minutes. Add peas and carrots, and any optional ingredients. Stir-fry again, turning pieces all the time until they are tender, about 4 minutes. Add rice, Worcestershire or soy sauce and pepper. Stir-fry about 2 minutes. Serves 4.
1/2 cup broccoli, chopped
1/4 onion, chopped
1/4 cup carrots, chopped fine
1 small tomato, sliced
2 baked potatoes
1/2 tablespoon margarine
1/2 tablespoon flour
1/2 cup skim milk
1/4 cup cheese, shredded
Cook broccoli, onions, and carrots in a small amount of water until tender and set aside. In a saucepan, melt margarine and stir in flour.Add milk slowly while stirring. Cook until sauce thickens, stirring occasionally. Add cheese and stir until melted. Add vegetables to cheese sauce and stir. Split open potatoes. Pour equal amounts of vegetable cheese mixture over each potato.Top with sliced tomatoes.Serves 2.
Baked Winter Squash
1 large acorn or butternut squash
2 tablespoons maple syrup
1 teaspoon cinnamon
Margarine or Nonstick cooking spray
Preheat oven to 400 degrees F. Lightly grease a baking sheet with the margarine or cooking spray.Slice the squash into rounds 1/4 inch thick. Remove seeds on each slice and arrange squash in a single layer on the baking sheet. Bake the slices for 8 minutes, turn, and drizzle lightly with maple syrup and cinnamon. Bake for 8 minutes longer; remove from the oven and let cool. Serves 4.
Jamaican Carrot Milk Drink
8 cups water
1 pound carrots
1 12 ounce can evaporated milk
1 tsp nutmeg
1 tsp vanilla
3 tablespoons sugar (or more to taste)
Boil 4 cups of water. Clean carrots by scrubbing briskly with a vegetable brush under running water. Cut carrots into 1 inch pieces and place in boiling water for about 30 minutes or until tender. Remove from heat. Add remaining 4 cups of water and let stand for 10 minutes. Place half of carrots and water in a blender. Blend at highest speed until smooth. Pour into jug. Repeat this step with remaining carrots and water. Note: If blender is unavailable, mash cooked carrots with a fork. Add milk, nutmeg, vanilla and sugar. Mix well. Chill and serve over ice. Serves 8.
3 medium potatoes, peeled and diced
1 1/2 cups fresh broccoli, chopped
1/2 medium onion, finely chopped
1 1/2 cups water
3 cups skim milk
1/2 teaspoon pepper
1/4 teaspoon garlic powder
1/2 cup cheese, grated
Bring water to a boil. Add vegetables and cook over medium heat until tender, about 15 minutes. Do not drain. Remove half of vegetables and mash. Return them to pot. Add milk, pepper, and garlic. Heat through. Serve with cheese sprinkled on top. Serves 6.
2 parsnips, scraped
2 carrots, scraped
1/2 cup barley
2 bouillon cubes
2 dashes Tabasco sauce
1/8 teaspoon curry powder (optional)
4 small turnips, peeled
6 cups water
1 tablespoon, basil
pepper to taste
Grate turnips, parsnips, carrots and onions by hand or in a food processor. Put the grated vegetables in a large saucepan. Add the barley, water, bouillon cubes and basil and bring to a boil. Reduce the heat, cover and simmer for 1 to 2 hours. Check the soup often, add water as needed. Stir in the Tabasco sauce, pepper and curry. Serves 10
Marinated Brussels Sprouts
1 lb. Brussels sprouts
1/2 teaspoon garlic powder
1/2 teaspoon pepper
1/4 cup vinegar
1/2 teaspoon mustard
1/2 cup oil
Cook Brussels sprouts until just barely tender in boiling water. Drain. In a separate bowl, mix all other ingredients. Pour over cooked Brussels sprouts while they are still warm. Refrigerate for 4 hours before serving.
Medium bunch of basil
4-6 Tablespoons olive oil
2 garlic cloves, skinned and crushed
1 ounce pine nuts or walnuts
1 ounce grated Parmesan cheese
Mix all the ingredients, except the cheese, in a blender or food processor and mix until smooth. Stir in the cheese and add more oil if a thinner consistency is desired. Serve over pasta.
Italian Basil Tomato Salad
4 medium fresh tomatoes
5-6 fresh basil leaves, chopped
2 tablespoons vegetable oil
3 tablespoons wine vinegar
salt and pepper to taste
Cut the tomatoes in thin wedges or slices and spread them out in a wide, shallow bowl. Combine remaining ingredients and sprinkle over tomatoes. Baste the tomatoes with the dressing by tilting the dish and spooning it over the tomatoes repeatedly. Marinate 20-30 minutes before serving. Serves 4
Farmers' Market Fruit Recipes
Refreshing Summer Shake
This recipe is low in cholesterol and a rich source of calcium.
1 1/2 cups fresh fruit (strawberries, blueberries or peaches)
1/4 cup nonfat dry milk powder mixed with 1/2 cup water, or 1/2 cup skim milk
1/4 cup vanilla low-fat yogurt
4 ice cubes crushed
Cut fruit into pieces, and mash through a strainer or with a fork. (If using peaches, peel and core first)Crush ice cubes. Beat together fruit, milk, and yogurt in a blender or food processor. Add crushed ice and beat again. Serves 2.
Fruit Yogurt Pudding
3/4 cup fresh fruit from the farmers' market such as strawberries, raspberries, blueberries, apples, peaches, or pears)
2 teaspoons lemon juice
1/2 cup plain or vanilla low fat yogurt
1/2 cup (4 ounces) low-fat cottage cheese
2 teaspoons honey
1/2 teaspoon vanilla
Line the bottom of bowl with fresh sliced fruit. Sprinkle fruit with lemon juice. Whip together yogurt, cottage cheese, honey and vanilla. Cover the fruit with the yogurt mixture and refrigerate for several hours before serving. Serves 3.
Fruit Salad Parfait
1 cup low-fat vanilla yogurt
1/2 cup sliced peaches, apples, pears, or other fruit1/2 cup strawberries, blueberries, or other berriesGranola or graham crackers for topping (optional)
Spoon 1/4 cup yogurt into each glass. Add 1/2 cup fruit. Top with 1/4 cup yogurt. Top with granola or crushed graham crackers, if desired. Serves 2. Note: Create a variety of flavors by using different combinations of fruit.
Baked Apple Wedges
2-3 baking apples (Rome, Cortland, Golden Delicious)1/2 teaspoon margarine
1/2 tablespoon sugar OR brown sugar
ground cinnamon to taste
1/8 cup orange juice (optional)
Peel, core, and cut apples into quarters or wedges, depending on the size of the apple. Place apples in 1 quart baking dish. Dot apples with margarine. Sprinkle apples lightly with sugar and cinnamon. Orange juice may be added if desired. Bake at 375 degrees until tender, about 30 minutes. Serves 2.
Walking Apple Salad
1 large apple
1 tablespoon raisins
1 1/2 tablespoons peanut butter
Core apple and remove seeds. Remove part of the inside of apple and mix with peanut butter and raisins. Stuff mixture back into cored apple. Serves 1.
1 cantaloupe or other melon
Any combination of fresh fruit: strawberries, blueberries, raspberries, apples, peaches, or pears
Cut melon in half and scrape out seeds from center.Heap fresh berries and/or fruit into hollowed out part of melon.Top with low-fat yogurt, cottage cheese, or sherbet if desired. Serves 2
6 apples (or 4 apples and 2 pears)
1/2 cup water
1/4 teaspoon cinnamon
Wash, peel, and cut fruit into small pieces. Discard core. Put apple pieces in a saucepan. Add only enough water to cover the bottom of the pan. Place saucepan on burner and bring water to boil. Turn heat down to a simmer and cover. Stir occasionally until apples are soft. Turn off heat. Mash apples and add cinnamon. Serve warm or cold. Serves 4.
2/3 cup flour
1/2 cup sugar
1 1/2 teaspoons baking powder
2/3 cup low-fat milk
2 Tablespoons butter or margarine, melted
2 cups blueberries, cleaned and washed
Preheat oven to 350 degrees. In medium bowl, combine flour, sugar, and baking powder. Stir in the milk and mix the batter until it is smooth. Pour the melted butter or margarine into 1 or 1 1/2 quart casserole dish. Pour in the batter, and sprinkle the blueberries on top. Bake the cobbler for 40-45 minutes or until it is lightly browned. Serves 8
Blueberries with Lemon and Honey Dressing
2 cups fresh blueberries, washed
1 cup plain yogurt
1 tablespoon lemon juice
2 tablespoons honey
Place 1/2 cup blueberries in 4 bowls.
Combine yogurt, lemon juice and honey. Serve about 1/4 cup dressing over each bowl of berries. Serves 4
7 apples (or 4 cups of other fresh fruit)
2 tablespoons flour
1 1/2 teaspoons cinnamon
Preheat oven to 375 degrees. Wash, peel, and core apples. Cut into thin slices. In large bowl, toss apples, flour, and cinnamon. When mixed well, pour into baking dish. Sprinkle topping over apples. Bake for 50 minutes. Then let cool.
3 Tablespoons vegetable oil
1/4 cup flour
1/4 cup brown sugar
1 cup old-fashioned oats
1/2 teaspoon cinnamon
Stir oats, flour, sugar and cinnamon. Add vegetable oil and stir to combine.
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