Recipes - The Produce Lady | N.C. MarketReady

for agents and growers

The Produce Lady

The Produce Lady, Brenda Sutton, teaches farmers and consumers the wonders of locally grown fruits and vegetables. Not only does she share their nutritional value, she also demonstrates how to prepare them as tasty meals and snacks or preserve them to use throughout the year.

Apple

Apple Crisp from Cook Smart, Eat Smart single | multiple

This is a wonderful, lower-fat substitute for apple pie. Leave the peel on apples to increase nutrients and save time. All-purpose flour can be substituted if whole wheat flour is not available. Additional mix-ins such as fresh or dried cranberries, walnuts, pecans or almonds can be included as well. Most varieties will work well; you may want to use a combination.

4 cups sliced apples
2 tbsp. butter
3⁄4 cup quick-cooking oats
1⁄4 cup sugar
1⁄4 cup whole wheat flour
2 tsp. cinnamon
1 tsp. lemon juice

Preheat oven to 375 degrees F. Coat baking dish with non-stick cooking spray. Peel apples and cut into slices. Melt butter in a small bowl in the microwave. In a medium bowl, combine all ingredients except apples. Stir until well blended. Place apples in 9" x 13" baking dish and spread oat mixture on top. Bake 45 to 50 minutes until desired brownness. Serves 6.

Microwave Baked Apples

Dried cranberries or cherries can be substituted for raisins. Apple-pie spice or pumpkin-pie spice can be substituted for nutmeg and cinnamon. Any variety of apples such as Golden Delicious, Fuji, Granny Smith, Gala or Braeburn can be used.

2 apples
2 tbsp. brown sugar
2 tbsp. raisins
1 tsp. ground nutmeg
1 tsp. ground cinnamon
2 tsp. butter

Core the apple leaving the bottom intact. In a bowl, mix brown sugar, cinnamon, nutmeg and raisins. Spoon the sugar mixture into the apples and set a tsp. of butter on top of each apple. Place the apples in a deep casserole dish and cover with the lid. Microwave for 3 1⁄2 to 4 minutes or until tender. Let the apples sit for 2 minutes before serving. Serves 2.

Blueberry

Broiled Blueberry Dessert

Other fruit such as peaches, cherries or blackberries can be used or combined with the blueberries. Frozen fruit that has been thawed can also be used. This dish can also be made in an 8-inch x 8-inch baking dish.

3 cups fresh blueberries
1⁄2 cup fat-free sour cream
2 tbsp. brown sugar

Preheat oven broiler. Divide blueberries among four ovenproof 8-ounce custard cups that have been coated with non-stick cooking spray. Spread blueberries with sour cream and sprinkle with brown sugar. Place on baking sheet and broil 4 to 6 inches from the heat for 4 to 5 minutes or until bubbly and sugar is melted. Serves 4.

Broccoli Recipes

Broccoli Frittata

1 cup chopped, fresh broccoli florets (you may mix other seasonal veggies like asparagus, sugar snap peas, spinach or peppers)
½ cup chopped cooked chicken or salmon (optional)
¼ cup chopped tomatoes
¼ cup chopped onions
¼ tsp. dried tarragon
1 tbsp. reduced-fat margarine or butter spray
4 farm-fresh eggs, lightly beaten
Fresh goat cheese also known as chevre (optional)

Sauté broccoli, chicken, tomato, onion and tarragon in margarine in a medium saucepan or electric frying pan over medium heat until broccoli is tender-crisp. Pour eggs evenly over all ingredients. Sprinkle with cheese if desired. Cover and cook for 6 to 8 minutes or until firm on bottom and almost set on top. Cut into wedges to serve. Serves 4.

Chicken and Broccoli Quiche from Cook Smart, Eat Smart

2 (9-inch) ready-made piecrusts
4 eggs
1 cup low-fat or skim milk
3⁄4 cup low-fat Cheddar cheese
3⁄4 cup cooked, chopped chicken
1 1/2 cups chopped broccoli
1⁄4 cup carrots, shredded
1⁄4 cup finely chopped onion
3⁄4 tsp. garlic salt
Pepper to taste

Preheat oven to 350 degrees F. Bake piecrust according to package directions. In a mixing bowl, combine eggs, milk, garlic, salt and pepper. Mix well. Cook broccoli until tender. Pour off liquid. Let broccoli cool; squeeze broccoli to remove some more water. Make sure broccoli is well drained. Layer the meat, vegetables and cheese into baked piecrust. Pour the egg mixture over the ingredients. Bake at 350 degrees F for 30 to 40 minutes or until top is browned. Let stand 5 minutes before cutting. Serves 12.

Chili-Garlic Roasted Broccoli from Cook Smart, Eat Smart

Cauliflower could be substituted or combined with the broccoli in this recipe.

2 tbsp. olive oil
5 cloves garlic, finely chopped
1 tbsp. chili powder
1 tbsp. grill seasoning
1 large head broccoli, cut into long thin spears

Preheat oven to 425 degrees F. Place olive oil, garlic, chili powder and grill seasoning in the bottom of a large bowl and add the broccoli spears. Toss to coat the broccoli. Spray baking sheet with non-stick cooking spray. Place broccoli on the baking sheet and roast until the ends are crisp and brown and the stalks are tender, 17 to 20 minutes. Serves 6.

Basic Techniques

Basic Vegetable Stir Fry from Cook Smart, Eat Smart

This is a basic technique allowing individuals to experiment with many different variations. Purchase vegetables from local sources when they are in-season. Add chicken, beef, pork or tofu to this dish for more protein. Keep stir-fry mixture in the refrigerator for a quick side dish or main dish.

Sauce (1⁄4 cup for four servings)

Lite/low sodium soy sauce
Low sodium tamari
Teriyaki marinade
Bottled stir-fry sauce
Sweet chili sauce
Prepared favorite sauce (see recipe)

Starch (1 cup per person)

White rice
Brown rice
Jasmine rice
Basmati rice
Rice noodles
Whole wheat spaghetti noodles

Vegetables (Any combination, 1 to 2 cups per person, less if serving as a side dish)

Onion
Broccoli
Celery
Carrots
Peppers
Mushrooms
Squash
Zucchini
Cauliflower
Cabbage
Bok choy

Wash and cut selected vegetables into small, even-sized pieces. Heat 1 tbsp. vegetable oil over high heat in a 10-inch frying pan. Keeping the heat high, add vegetables to the pan in order of firmness—harder foods first (ex. cauliflower) and ending with softer foods (ex. mushrooms). With a spatula, move vegetables around in the pan to keep them from sticking. Cook the vegetables for a few minutes until they are brightly colored and still crisp. Add sauce to taste (about 1⁄4 cup). Stir fry until all vegetables are thoroughly coated. Serve with choice of starch. Serves 4.

Grilled Vegetables from Cook Smart, Eat Smart

Appropriate Cooking Time

Asparagus: 5 to 8 minutes
Green beans: 5 to 10 minutes
Eggplant, sliced: 5 to 7 minutes
Mushrooms: 5 to 8 minutes
Onions, red or Vidalia: 5 to 8 minutes
New potatoes, halved: 5 to 8 minutes
Sweet potatoes, sliced: 5 to 10 minutes
Squash, sliced lengthwise: 5 to 7 minutes
Zucchini, sliced lengthwise: 5 to 7 minutes

Clean and prepare vegetables. Brush both sides of vegetables with marinade of choice. Grill vegetables, turning once, for indicated grilling time. Brush vegetables with marinade during grilling to ensure they stay moist and flavorful.

Roasted Vegetables from Cook Smart, Eat Smart

Any combination of vegetables and spices can be used in this recipe. This is a basic technique allowing individuals to experiment with many different variations.

Vegetables: Choose 4 cups of one or more

Broccoli
Red Potatoes
Sweet Potatoes
Carrots
Onions
Peppers
Eggplant
Zucchini
Squash
Acorn Squash

Spices: Choose 2 to 3 tsp. of one or more

Chili powder
Rosemary
Cumin
Garlic cloves
Grill seasoning
Curry powder
Chinese 5 spice
Tarragon
Italian seasoning
Sage
Parsley
Cinnamon

Oil: Choose 1 tbsp. of one

Olive oil
Canola oil
Corn oil

Select one or a combination of vegetables and toss with 1 tbsp. of oil and 2 to 3 tsp. of one or a combination of spices. Place on a non-stick cooking pan and roast at 425 degrees F for 20 to 25 minutes. You may want to place foil on the pan for easier clean up. Serves 4.

Suggested combinations
Sweet potatoes: Chinese 5 spice, cinnamon
Red potatoes: garlic, rosemary
Eggplant: garlic, Italian seasoning
Carrots: grill seasoning, parsley
Acorn squash: cinnamon, chili powder

Salad from Cook Smart, Eat Smart

There are limitless combinations for great salads. Salads are a great way to be creative in the kitchen and create your own style.

Greens

Spinach
Romaine
Arugula
Bibb lettuce
Mixed greens

Vegetables

Carrots
Mushrooms
Onions
Broccoli
Cauliflower
Celery
Asparagus
Green pepper
Tomato
Snow peas
Summer squash

Other

Grapes
Dried cranberries
Mandarin oranges
Pineapple chunks
Raisins
Grapefruit slices
Almonds

Choose a leafy green or two from the greens list (1 cup per serving). Choose one to three other vegetables (1⁄4 cup per serving). Choose one other item for added interest (optional). Remember, all canned fruit should be drained before adding to the salad. Choose a dressing. (See salad dressing recipes.) Combine the salad greens and other vegetables in a large mixing bowl. Add a small amount of dressing (1 to 2 tsp. per serving). Toss well to coat all the vegetables with dressing. Serves 1.

Classic combinations
Spinach, red onion, Mandarin oranges
Arugula, cherry tomatoes, peas
Mixed greens, mushrooms, carrots

Steamed Vegetables from Cook Smart, Eat Smart

Steaming allows vegetables to retain their shape, color, texture, flavor and nutrition. It is not complicated, and it is a great, quick-cooking technique.
Vegetable (Cooking Time in Minutes) Suggested seasonings

Asparagus (5 to 8 minutes) Tarragon, dill, lemon, vinaigrette
Broccoli, spears (10 to 15 minutes) Dill, tarragon, lemon, vinaigrette
Broccoli, florets (8 to 10 minutes) Dill, tarragon, lemon, vinaigrette
Cabbage, wedges (15 minutes) Carraway, tarragon, savory, dill
Cabbage, shredded (8 to 12 minutes) Carraway, tarragon, savory, dill
Carrots, slices or thin strips (10 to 20 minutes) Ginger, nutmeg, caraway,cinnamon, dill, lemon, mint, orange
Cauliflower (4 to 5 minutes)
Eggplant, slices or cubes (10 to 15 minutes) Marjoram, sage, oregano, basil,Parmesan cheese
Green beans (15 to 25 minutes) Basil, dill, thyme, mint, oregano, savory, tarragon
Peas (10 to 20 minutes) Mint, chervil, marjoram, rosemary, garlic, tarragon
Potatoes, new (20 to 30 minutes) Lemon, parsley, vinaigrette,chives, dill, basil, thyme
Snap Peas (5 to 6 minutes)
Squash (slices) (10 to 12 minutes) Basil, garlic, rosemary, dill, thyme, oregano

Choose 1⁄2 to 1 cup of vegetables from above list per person. Thoroughly rinse vegetables, trim and cut vegetables as close to cooking as possible so they will not dehydrate. Cut vegetables the same size so they will cook evenly. In a large pot, bring an inch or two of water to a boil over high heat. Place the vegetables in steamer on steamer rack. Add additional water to pot if necessary. Steam vegetables according to cooking time in chart and only until they are done; time will vary, depending on size and quantity of vegetables. Remove vegetables from heat when they are still slightly crisp. Add approximately 1⁄2 tsp. of selected seasoning to the vegetables.

Eggplant Recipes

Try cooking eggplant in combination with other delicious ingredients, and don’t hesitate to include other fresh, local vegetables that you have on hand. Here are two easy-to-make eggplant recipes to enjoy in your kitchen.

Stuffed Eggplant with Tomatoes

1 medium eggplant
1 tablespoon olive oil
2 tablespoons minced onion
1 can (14.5 ounces) tomatoes (or 2 cups fresh chopped tomatoes)
1 teaspoon salt
1 cup soft bread crumbs

Wash eggplant and cut in half. Scoop out pulp to about 1/2 inch of the skin. Dice pulp. In a skillet, heat olive oil over medium heat. Add onions and sauté for 2 minutes; add eggplant pulp, tomatoes, bread crumbs, and salt.

Mix well; fill eggplant shells. Bake at 375° until browned, about 30 minutes.

Serves 4.

Eggplant-Mushroom Sauce

1 1/2 tablespoons olive oil
1 large onion - chopped
3 cloves garlic - minced
28 ounces canned tomatoes – undrained (or fresh tomatoes!)
1/4 cup dry red or white wine or vermouth
1 1/2 pounds eggplant, unpeeled - cut into 3/4" cubes
2 cups sliced mushrooms
2 teaspoons fresh basil - finely chopped
2 teaspoons fresh oregano - finely chopped
1/2 teaspoon sugar
salt and freshly ground pepper - to taste

Heat oil in a wide-bottomed pan over medium-high heat. Add onion and garlic; saute about 2 minutes.
Break tomatoes into bits. Add to pan with their juice, wine, eggplant, mushrooms, herbs, and sugar.
Cover pan and simmer 5 minutes. Remove cover and cook over medium heat until sauce reduces and thickens, 10 to 15 minutes.
Season to taste with salt and pepper.
Serve over pasta, make sloppy joes, or just eat by the bowlful!

Make 5 to 6 cups (5 to 6 servings).

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Green Bean Recipes

Lemon Walnut Green Beans from Cook Smart, Eat Smart

4 cups green beans
1⁄2 cup sliced green onions
1⁄4 cup chopped walnuts
3⁄4 tbsp. crushed, dried rosemary
3 tbsp. fresh lemon juice
1 tsp. grated lemon rind

Wash fresh green beans; pat dry. Arrange green beans in a steamer basket over boiling water. Cover and steam for 8 to 12 minutes or until crisp-tender. Plunge beans into cold water to stop the cooking process; drain. Spray non-stick pan with cooking spray. Over medium heat, add green onions and sauté until tender. Add green beans, walnuts, rosemary and lemon juice; cook, stirring constantly, until thoroughly heated. Sprinkle with lemon rind. Serves 6.

Louisiana Green Beans

1 lb. fresh green beans
2 cups tomatoes, diced
1/2 cup chopped onion
1/4 cup chopped green bell pepper
1/2 tsp. salt

Cook beans until tender, then add remaining ingredients and cook over medium heat until cooked through, about 15 minutes. Serves 8.

Dilled Green Beans and New Potatoes

1/2 lb. small new potatoes, quartered
1/2 lb. fresh green beans, trimmed, broken into 2" pieces
1/4 cup nonfat sour cream
2 tbsp. chopped fresh dill weed
1/8 tsp. salt
dash pepper
1/2 tsp. olive oil
1 clove garlic, minced

In medium saucepan, bring about 2 cups water to a boil. Add potatoes and green beans; return to a boil. Reduce heat; cover and simmer 9 to 11 minutes or until beans are crisp-tender. Meanwhile, in a small bowl, combine all remaining ingredients; blend well. Drain vegetables; rinse with cold water to cool slightly. Place in serving bowl. Add sour cream mixture, toss to coat. Serve immediately or refrigerate until serving time.

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Melon Recipes

Cantaloupe Smoothie

Try this refreshing smoothie for a new twist on cantaloupes.

1/2 ripe cantaloupe, peeled, seeded, and cut into chunks
1 cup skim milk
1 cup vanilla fat-free yogurt
1 cup crushed ice
2 tablespoons sugar, or to taste

Combine all ingredients in a blender and process until smooth. Makes about 4 cups.

Crunchy Melon and Smoked Turkey Salad

This salad is filled with wonderful flavors and textures. It is excellent on any bread for simple sandwiches or served as a salad on lettuce leaves. Smoked ham or chicken can be used in place of the turkey if desired.

2 cups cubed honeydew
2 cups cubed smoked turkey
Juice and zest of one lime
1/2 cup mayonnaise
1/3 cup chopped celery
2 tablespoons chopped red onion
1 tablespoon chopped fresh mint
1 tablespoon sugar
Salt
Freshly ground black pepper
3 tablespoons chopped toasted almonds

Mix together all of the ingredients except for the almonds in a medium bowl. Serve immediately or chill up to four hours before serving. Add the almonds just before serving.

Okra Recipes

The most popular way locally to eat okra seems to be breaded and fried, which adds tons of fat and calories to an otherwise healthy food. Another way to prepare okra is roasting. It is quick and easy - and it’s not gooey!

Roasted Okra

Preheat oven to 375.
Wash and dry about 12 3-inch pods per serving. Do not cut off ends. Place on cookie sheet prepared with olive oil spray. Spray okra with olive oil, too.
Bake about 15-20 minutes, or until starting to brown. The okra gets crispier the longer you cook it—be careful to not burn though!
Try roasting okra on the grill as well.

Okra and Corn with Tomatoes

This recipe is a great way to use lots of fresh vegetables that are available fresh locally.

2 tbsp olive oil
1 large onion, diced
½ tsp each red pepper, thyme, and basil
1 green pepper, seeded and diced
3 large fresh ripe, tomatoes, chopped
2 cups fresh corn
2 cups small okra pods, left whole or ¼ inch thick rounds
½ cup water or chicken broth
¾ tsp salt
¼ tsp black pepper

In large skillet heat olive oil and add onions and spices. Sauté until onions are limp. Add bell pepper and cook until onions are translucent. Add tomatoes, okra, water, salt and pepper. Reduce heat to low and simmer uncovered for 15 minutes, stirring occasionally. Add corn and cook 5 minutes longer. Serve hot.

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Sauces & Marinades

Stir-Fry Sauce from Cook Smart, Eat Smart

This sauce is similar to bottled teriyaki sauces but is healthier and less expensive. You may also add chopped garlic, chopped or ground ginger and red pepper flakes to the stir fry sauce to add a more teriyaki-type flavor.

2 tbsp. cornstarch
Dash black pepper
1 1⁄2 cups cool water
2 tbsp. low sodium soy sauce

Combine cornstarch and cool water. Mix well with a whisk or fork. Stir in remaining ingredients. The cornstarch will settle to the bottom, so stir again before adding sauce to stir fry. Serves 24.

Olive Oil–Lemon Marinade from Cook Smart, Eat Smart

1⁄3 cup olive oil
3 tbsp. lemon juice
1 tsp. thyme
Freshly ground pepper to taste

Combine all ingredients in a small container. When brushing on vegetables, swirl the mixture around with the brush often to keep the oil and lemon combined.

Spinach

Spinach Cheese Quesadilla from Cook Smart, Eat Smart

4, 8-inch whole-wheat tortillas
1⁄2 cup crumbled Feta cheese (or other cheese)
2 cups baby spinach
1 green onion, minced
1 tsp. lemon juice
pinch of salt
black pepper to taste

Place cheese, spinach and green onions on two of the tortillas. Spinkle with lemon juice, salt and pepper. Top with remaining tortillas and press firmly. Heat non-stick pan over medium high heat. Coat with non-stick cooking spray. Cook each tortilla 2 to 3 minutes on each side. Cut into wedges to serve. Serves 4.

Squash Recipes

The following recipe gives you many options to try with your family for a different twist every night:

Stuffed Round Summer Squash

Cut the top off 4 small round squash and gently scoop out center flesh, keeping about ½- inch thick cups. Reserve this flesh to use later.

Mix in bowl:

½ cup chopped tomato (or salsa, or peppers, or onion, or combination)
½ cup chopped shiitake mushrooms (or other mushrooms, or beans)
½ cup partially cooked grain (like quinoa, brown rice, whole wheat pasta or bread crumbs)
¼ cup Italian herb goat cheese (or parmesan or ricotta cheese)
¼ cup chopped fresh basil (or other herbs of choice)

Stuff mixture into squash cups. Cover and bake at 350 for about 45 minutes, or wrap the squash in foil and cook on grill.

Don't be afraid to add other ingredients of your choice, like browned ground meat or sausage. You can easily do the same thing with straight necked or cylindrical summer squash. If you have leftover stuffing, you might mix with chopped flesh that you removed from the squash originally, and put into a sprayed casserole dish to bake and serve the next night.

Summer Garden Vegetable Medley

Wash and thinly slice about 4 cups of any variety of green or yellow squash. Wash and chop 1 bell pepper, 6 green onions and 2 tomatoes (You also may add mushrooms, eggplant, cabbage or other vegetables you have on hand too.)

Heat 1 tablespoon olive oil in skillet. Add peppers and onions. Cook 2 minutes. Add other vegetable and continue cooking for 5 minutes.

Sprinkle with 1 teaspoon cumin seeds, salt and freshly ground black pepper. Delicious served hot or cold.

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Strawberry Recipes

Fruit Blast Smoothie

½ cup nonfat milk
½ cup plain nonfat vanilla or plain yogurt
1 cup frozen unsweetened fruit such as blueberries, strawberries or peaches
1 teaspoon honey

Put all the ingredients into a blender.
Process until smooth
Serves 2 with one-cup serving each

Sweet Potato

Roasted Sweet Potato Wedges from Cook Smart, Eat Smart

2 (8-ounce) sweet potatoes, peeled
1 tbsp. olive oil
1⁄2 tsp. curry powder
1⁄4 tsp. ground cumin
1⁄8 tsp. ground cloves
1⁄2 tsp. salt
1⁄4 tsp. pepper

Preheat oven to 425 degrees F. Cut sweet potatoes in half lengthwise; cut each half into six wedges. Combine all ingredients in a bowl. Toss gently to coat. Place wedges on a baking sheet so they do not overlap. Bake at 425 degrees F until very tender. Serves 4.

Other Healthy Recipes

Beef Stir Fry from Cook Smart, Eat Smart

You may substitute pork, chicken or tofu as the protein source in this recipe.

1 lb. lean beef, cut into thin strips
1 small onion, chopped
1 green pepper, cut into strips
2 cups fresh-cut vegetables (such as carrots, broccoli, cauliflower)
6 cups cooked rice, hot
1 tbsp. vegetable oil
1/4 cup stir-fry sauce (see recipe)
4 cups cooked rice

Place stir-fry pan, wok or skillet over medium-high heat. Add 1 tbsp. vegetable oil. When oil and pan are hot, add the meat; cook until meat is thoroughly browned. Remove meat from pan. Add fresh vegetables and continue to stir until vegetables are tender. Add the cooked beef back to the pan. Pour stir-fry sauce into skillet with stir fry. Cook until sauce bubbles. Spoon stir-fry mixture over cooked rice. Serves 6.

Beefy Vegetable Soup from Cook Smart, Eat Smart

Making a roux by browning butter, adding flour and cooking until brown and “nutty” tasting, and then adding water thickens the soup and adds a complex background flavor to the finished soup. Ground chicken or turkey could be used instead of ground beef. For a vegetarian version, omit meat and add a can of any kind of beans. There are several varieties of frozen vegetable soup or gumbo mixes that contain corn, potatoes, peppers, carrots, onions, okra and other vegetables. Any of these mixes, including just peas and carrots, will work. Look for frozen vegetable mixes without added sauces or butter. Add flavor to vegetable soups by substituting a vegetable juice, like V-8, for a third to one half of the water in the recipe. The beef broth may have enough salt so that added salt is not needed. Taste at the end of cooking and adjust salt if needed. This recipe could also be assembled and cooked in a slow cooker on low for 8 to 10 hours or on high for 4 to 5 hours.

2 lbs. extra-lean ground beef
2 tbsp. margarine
1⁄2 cup all-purpose flour
3 cups water
2 (14-ounce) cans low-sodium beef broth
1 cup onion, chopped
1 cup carrot, chopped
1 cup celery, chopped
1 (10-ounce) package frozen, mixed vegetables
1 (28-ounce) can chopped or diced tomatoes with juice
1 (15-ounce) can tomato sauce
2 tsp. pepper
Salt to taste

Brown ground beef in a large pot, stirring to crumble as it cooks. Drain the fat off the cooked beef. Set beef aside. Melt margarine in the same pot; add flour and cook over medium heat for 3 to 5 minutes and stir until a smooth paste forms. Gradually add water, stirring constantly; cook over medium heat until bubbly, stirring occasionally. Add cooked ground beef and remaining ingredients. Bring to a boil; reduce heat and simmer, uncovered for 1 hour. Serves 12.

Build a Basic Packet Meal from Cook Smart, Eat Smart

Parchment paper works best for all types of food, especially acidic foods, but aluminum foil will work if parchment is unavailable. All of the protein choices need to be boneless in order to cook quickly. Removing the skin from the meat is a good idea to reduce the fat and calories of the dish. Everyone in the household can have a different selection. Clean up is easy because you can throw the parchment or foil away. Packet meals work well on the outdoor grill as well.

Protein

Ground beef patty
Fish fillet
Boneless, skinless chicken
Boneless pork chop
Tofu slices

Vegetables

Whole kernel corn
Black beans
Zucchini
Squash
Carrots
Bell peppers
Onion
Cherry or diced tomatoes
Potatoes
Olives
Mushrooms
Sweet potatoes

Spices

Salt
Pepper
Paprika
Dry mustard
Chili powder
Oregano
Thyme
Basil
Italian seasoning
Tarragon
Lemon slices

Toppings/Sauces

Salsa
Lemon juice
Dry white wine
Worcestershire sauce
Barbeque sauce
Italian dressing
Teriyaki sauce
Cheddar cheese
Monterey Jack cheese
Mexican style cheese

Choose your protein, vegetable, spices and toppings/sauces. Wash and cut selected vegetables into small, evenly-sized pieces. Cut a 12-inch x 12-inch square of parchment paper or aluminum foil for each packet. Assemble your packet with hardy vegetables such as potatoes or carrots on the bottom. Brush both sides of protein source with olive oil and place on top of hardy vegetables. Add the tender vegetables such as tomatoes, mushrooms and olives. Drizzle with toppings/sauces and sprinkle with desired spices. Top packet with cheese, if desired. Fold over the sides of packet to meet in the middle and fold down. Fold ends of packet over to seal well. Do not slit the packet. Place packet on a baking pan and bake at 450 degrees F for 20 to 30 minutes. Allow packet to rest for 5 minutes and then transfer to individual plates. Unfold the packets with caution, as steam will be released. Serves 1.

Cold Vegetable Soup from Cook Smart, Eat Smart

Rubbing the bowl with a garlic clove imparts a mild garlic flavor into the soup that would be too overwhelming if you placed a chopped clove of raw garlic into the recipe.
Cold soup is a good first course or appetizer. This soup can also be served as a refreshing main dish in the summer months.

1 clove garlic
1 onion, chopped
1 cup corn kernels, frozen or canned
1⁄2 cup pre-prepared roasted red peppers, chopped
1 cup shredded lettuce
1 large cucumber, peeled, seeded and chopped
1 tomato, chopped
1 (46-ounce) can tomato juice
1 (5 3⁄4-ounce) jar of green olives, chopped (optional)
1 tbsp. apple cider vinegar
1 tbsp. oil
1⁄4 tsp. pepper
1⁄2 tsp. salt

Peel garlic clove and rub the inside of the bowl with the clove. Discard clove. Add all ingredients and chill 2 to 3 hours. Serves 4.

Omelet from Cook Smart, Eat Smart

This is a basic technique allowing individuals to experiment with many different variations.

2 eggs, beaten
2 tbsp. water
Pinch of salt

Mix Ins: Choose 1⁄4 to 1⁄2 cup of one or two

Spinach
Mushrooms
Tomatoes
Sun-dried tomatoes
Salsa
Zucchini
Squash
Asparagus
Peppers
Onions
Ham
Turkey
Chicken
Tofu
Salmon

Spices: Choose a dash of one or more

Basil
Dill
Rosemary
Cumin
Garlic cloves
Grill seasoning
Tarragon
Italian seasoning
Sage
Parsley

Cheeses: Use 2 to 3 tbsp.

Cheddar cheese
Parmesan cheese
Swiss cheese
Pesto

Preheat the pan over moderately high heat until a drop of water “dances.” Whisk two eggs and a pinch of salt together using a fork. Whisk just enough to incorporate the yolks and whites. Pour the eggs into the pan and allow them to set a minute; then begin gently pulling the set egg away from the sides of the pan toward the center, so the uncooked part can flow underneath. (Tilt the pan a bit to allow uncooked eggs to flow.) When the eggs are set but still moist on top, lay 1⁄4 to 1⁄2 cup of your chosen fillings on one side of the omelet. With a spatula, flip one-half of the omelet over the fillings. Serves 1.

Another variation on the omelet is a frittata. The difference is the fillings are added to the eggs and it is cooked flat, not folded. A lid is added toward the end of cooking to cook the top of the egg mixture.

Tofu and Vegetable Stir Fry from Cook Smart, Eat Smart

4 medium carrots
2 zucchini (6-inch long)
4 green onions
2 stalks celery
1 tbsp. vegetable oil
1 clove of garlic
1 cup of mushrooms, sliced
1 (14-ounce) package tofu, drained and cubed (1⁄2-inch cubes)
1⁄4 cup stir-fry sauce (see recipe)
4 cups cooked brown rice

Thoroughly rinse zucchini, celery, carrots and onions, dry. Gently rinse mushrooms and dry. Mince garlic. Cut vegetables into 1⁄4-inch to 1⁄2-inch pieces. In wok or skillet, heat 2 tbsp. of oil until hot. Stir-fry garlic in oil for 1 minute. Add tofu and fry until browned. Remove tofu from pan. Remove pan from heat; add zucchini, onions, mushrooms, celery and carrots. Lower heat to medium-high and stir-fry vegetables until tender. Add tofu into vegetables. Add 1⁄4 cup of stir-fry sauce and thoroughly coat vegetables. Remove from heat and serve over cooked brown rice. Serves 4.

Find more healthy fruits and veggies recipes at these sites:

Centers for Disease Control
Color Me Healthy
Eat Smart, Move More
Fruits and Veggies More Matters

Cook Smart, Eat Smart is a publication of N.C. Cooperative Extension. For more information, contact your local Family and Consumer Sciences Agent with Cooperative Extension.

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