Makes: 4 servings
Servings size: 1/4 of recipe
Total Cost: $1.44
Serving Cost: $0.36
2 cups cabbage
1 carrot (medium, grated)
1/2 green pepper (chopped)
1 apple (chopped)
5 tablespoons yogurt, low-fat
1 tablespoon mayonnaise, low-fat
1 teaspoon lemon juice
1/4 teaspoon dill weed
1. Wash the cabbage. Cut it into fine shreds, until you have 2 cups of cabbage.
2. Peel the carrot. Grate it with a grater.
3. Chop half a green pepper into small pieces.
4. Remove the core, and chop the apple.
5. Put the cabbage, carrot, green pepper, and apple in a large mixing bowl. Stir together.
6. Put the yogurt, mayonnaise, lemon juice, and dill weed in a small bowl. Stir together to make a dressing.
7. Pour the dressing over the salad. Toss to mix.
Per serving: 60 calories; 2 g protein; 11 g carbohydrates; 2 g fiber; 8 g sugar; 1.5 g fat; 0 g saturated fat; 0 mg cholesterol; 6% calcium; 60 mg sodium; 2 % iron; 50 % vitamin A; 45 % vitamin C
Kickin’ Turkey Breast Sandwich
2 tablespoons of homemade roasted red pepper hummus ( see recipe below)
2 slices of whole grain bread
4 oz of turkey breast
Sliced Roma Tomatoes
1 tablespoon of sliced yellow onion
4 slices of cucumber
Take 2 tablespoons of your homemade roasted red pepper hummus and spread on one piece of bread. Add turkey and other veggies and enjoy.
Homemade Roasted Red Pepper Hummus
· With left over hummus, use as snack and dip pita chips, and other veggies from your farm share pickup form this week such as the red bell pepper and carrots.
3/4 cup red bell pepper (roasted, about 1 lb. peppers, roasted)
3 1/2 cups chickpeas (soaked and cooked, /garbanzo beans,
1 1/2 cups dry OR 2 cans chickpeas/garbanzo beans, 15 oz. each, drained and rinsed)
1/4 cup tahini paste2 tbsps extra-virgin olive oil
1 1/2 tbsps fresh lemon juice
1 1/2 tsps garlic (crushed fresh, or more to taste)
3/4 tsp paprika (smoked, or more to taste)
1/4 tsp salt (or more to taste- I usually use about 1/2 tsp)
1/4 tsp cayenne pepper (or more to taste)
warm water (as needed)
Drain Chickpeas from the liquid and rise.
Combine remaining ingredients in blender or food processor
Blend for 3-5 minutes of until smooth
Nutrition Facts ( Hummus recipe)
Calories: 290 per recipe, Total Fat: 9g, Cholesterol: 0 mg , Sodium: 300mg, Potassium: 610mg, Total carbs: 41g, Dietary fiber: 12g, Sugar: 7g, Protein: 13g
Nutrition Facts (Total Sandwich)
Total Calories: 476, Carbs: 59g, Fat: 9g, Protien:45g, Sodium: 1,123 mg, Sugar: 15g
Peanut Butter, Apricot, and Peach Breakfast Toast
1 slice of whole wheat bread (toasted)
2 tablespoons of peanut butter
1 tablespoon of apricot jelly or fruit preserves
1 medium sized peach ( sliced)
Toast bread, spread the peanut butter over the toast, on top of the peanut butter spread the apricot jelly or preserves, top with sliced peaches.
327 calories per serving
Carbs: 40g, Fat: 16g, Protein: 11g, Sodium: 278 mg, Sugar: 25g
* Add an 8oz glass of skim milk for an additional 80 calories and 8g of protein.
Grilled Corn and Shrimp Kebab
4 ears corn, with husks intact
1 pound shrimp, shelled and deveined (keep the tails on for more flavor)
1 tablespoon extra-virgin olive oil
no-salt lemon-pepper seasoning
1 orange or yellow bell pepper, seeded and cut into chunks
2 lemons, cut into wedges
1 pint cherry or grape tomatoes
1 large sweet onion, quartered
ground black pepper
Soak 25 wooden skewers in water for 30 minutes. This will keep the skewers from burning on the grill.
Soak the corn in a large pot of water at room temperature for 15 to 20 minutes. This will keep the husks from burning on the grill.
Preheat the grill to medium-low.
Skewer the shrimp through the thick upper portion and into the thinner lower portion. This will help them lay flat on the grill. Leave a little space between shrimp, and fill as many skewers as you need. (One pound of shrimp should yield 8 to 10 skewers.) Brush with 1 teaspoon of the oil. Sprinkle with the lemon-pepper seasoning (to taste).
Evenly divide the bell pepper, lemons, tomatoes, and onion among the remaining skewers, alternating the veggies. Lightly brush with 1 teaspoon of the oil. Sprinkle with the lemon-pepper seasoning (to taste).
Carefully peel back the corn husks without tearing them off completely. Remove the silk and discard. Lightly brush the ears with the remaining 1 teaspoon oil and sprinkle with the black pepper (to taste). Close the husks around the ears. Tie the top of each husk with kitchen twine. Clip any excess twine so it doesn't hang down into the grill and catch fire.
Place the corn on the grill. After about 5 minutes, add the veggie skewers. Turn the corn and veggies frequently to make sure they're cooked on all sides and browned nicely. After 10 to 15 minutes longer, raise the grill temperature to medium. Cut the twine on the corn husks, peel back the husks (you can leave them on for a rustic look), and continue to grill the ears, turning, until the kernels are slightly brown. Add the shrimp skewers. Grill for 4 to 6 minutes, turning as they char.
283 calories per serving
Saturated fat: 1g
Sodium: 192.9 mg
Carbs: 31.9 g
Sugar: 10.5 g
Dietary Fiber: 5.2g
Protein: 27.9 g
Grilled Blueberry BBQ Salmon
- 11/4 lbs salmon fillets (whole or cut into portions)
- 1/2 tsp salt
- 1/2 tsp pepper
- 1/3 cup fresh blueberries
- 1/3 cup ketchup
- 1 tbsp apple cider vinegar
- 1 tbsp balsamic vinegar (I used blueberry flavored)
- 2 tbsps brown sugar
- 1/4 tsp garlic powder
- 1/2 tsp onion powder
- 1/2 tsp ground mustard
- 1 tsp worcestershire sauce
Heat a small saucepan over low heat and add blueberries. Heat until the begin to bubble and burst, about 10 minutes, then mash with a fork. Add in ketchup, both vinegars, brown sugar, onion and garlic powder, ground mustard and worcestershire sauce. Whisk well to combine and break up blueberries and turn the heat up to medium. Heat until mixture bubbles, stirring every few minutes, then turn heat back down to low. Cook for 20 minutes, whisking every few minutes. Sauce will be slightly clumpy and thicker than regular BBQ sauce.
Preheat your grill to it’s highest setting. Season the salmon with salt and pepper, and once the grill is hot, lay filet directly on top. Cook for 5 minutes, then gently flip. Using a pastry brush, brush BBQ sauce on salmon and let cook until flaky and opaque, about 5-6 more minutes. This will also depend on the thickness of your salmon (mine was about 1 1/2 inches thick). Once salmon is finished, slather with remaining BBQ sauce and serve.
460 calories, 25g fat, 17g carbs, 39 g protein, 640mg sodium
Recipe from yummy.com
Cherry Chicken Lettuce Wraps
2 tablespoons canola oil, divided
1 1/4 pounds skinless, boneless chicken breast halves, cut into bite-size pieces
1 tablespoon minced fresh ginger root
2 tablespoons rice vinegar
2 tablespoons teriyaki sauce
1 tablespoon honey
1 pound dark sweet cherries, pitted and halved
1 1/2 cups shredded carrots
1/2 cup chopped green onion
1/3 cup toasted and sliced almonds
12 lettuce leaves
1. Heat 1 tablespoon oil in a large skillet over medium-high heat. Sauté chicken and ginger in hot oil until chicken is cooked through, 7 to 10 minutes. Set aside.
2. Whisk vinegar, teriyaki sauce, remaining 1 tablespoon oil, and honey together in a bowl. Add chicken mixture, cherries, carrots, green onion, and almonds; toss to combine.
3. Spoon 1/12 the chicken/cherry mixture onto the center of each lettuce leaf; roll leaf around filling and serve.
316 calories per serving; 6 servings per recipe.
Butter Lettuce Salad with Feta, Strawberries, Toasted Walnuts, & Balsamic Vinaigarette
Makes 2 large salads or 4 small side salads - Found at FoodForMyFamily.com
- 1/4 c. walnuts
- 2 Tbsp. maple syrup
- 1/4 c. raspberry balsamic vinegar
- 1/2 tsp. kosher salt
- 1/4 tsp. white pepper
- 1/2 c. extra virgin olive oil
- 6 oz. feta cheese, crumbled
- 6 strawberries, hulled and thinly sliced
- 3 c. butter lettuce, torn into 2-inch pieces
Preheat oven to 350° F. Toss walnuts with 1 tablespoon maple syrup in small bowl. Arrange in a single layer on parchment-lined baking sheet and bake for 5 to 10 minutes, until syrup is bubbling. Remove from oven and cool.
In small bowl or dish, combine remaining maple syrup, raspberry balsamic vinegar, kosher salt and white pepper. Slowly, while whisking, pour in extra virgin olive oil until incorporated.
To serve, toss butter lettuce, strawberries, green onions, feta cheese and walnuts together. Dress with vinaigrette. Remaining dressing can be stored in refrigerator.
Note: If you can't find raspberry balsamic vinegar, make your own by combining 1 tablespoon raspberry preserves with enough balsamic vinegar to make 1/4 cup.
Aguas Frescas de Frutas
Recipe by Roberta L. Duyff, MS, RD, FADA, CFCS – found at eatright.org
Sipping an agua fresca is a nourishing, vitamin C-rich, low-calorie alternative to store-bought fruit drinks.
8 ounces fresh strawberries, hulled, or other berries
1 cup cubed ripe melon (cantaloupe, Crenshaw, honeydew, watermelon)
2 cups ice cold water
¼ cup fresh lemon juice
2 tablespoons finely chopped fresh basil or mint leaves
2 tablespoons sugar, or to taste (optional)*
8 ounces club soda, tonic water or sparkling wine
Lemon slices, for garnish
Basil or mint sprigs, for garnish
Combine strawberries, melon, water and basil or mint in a blender. Whirl to liquefy. Allow mixture to sit for 5 minutes to allow basil or mint to infuse fruit puree with flavor. Pour into a 1-quart pitcher. Add lemon juice and sugar, as desired. (If sugar is added, stir to dissolve.) To serve, put ice into four glasses. Pour fruit mixture over ice. Add 2 ounces tonic water, club soda or sparkling wine to each. Garnish each glass with lemon slices and basil or mint. Serve immediately. Pureed fruit may settle. Cooking Note
*Sweeten to taste if desired, depending on sweetness of fresh fruit.
Calories: 35; Calories from fat: 0; Total fat: 0g; Saturated fat: 0g; Trans fat: 0g; Cholesterol: 0mg; Sodium 20mg; Total carbohydrate: 9g; Dietary fiber: 2g; Sugars: 6g; Protein: 1g