Here are some recipes for you to try. The dishes are nutritious, delicious and easy to make! In our quest to find easy recipes that incorporated the use of fruits or vegetables, we focused our search on dishes that required few utensils and ingredients, short preparation time and minimal expenditure. All the fruits and vegetables needed can be bought inexpensively at your local Farmer’s Market or general supermarket and all contain wonderful properties that are excellent for your health. So go ahead and try something different today!
Fresh Kohlrabi Salad
Ingredients:
2 head kohlrabi ($1 each)
1 apple (less than $.25 each)
3 tablespoons of cooking vinegar
3 tablespoons of cooking oil
Salt and pepper to taste
Utensils:
Knife and cutting board
Bowl
Measuring spoons
Serves 4 people
Preparation time: 15-20 minutes
Recipe:
1. Use a knife to carefully peel and cut off the “branches” of the kohlrabi.
2. Chop the kohlrabi and the apple into thin slices.
3. Toss the kohlrabi and the apple slices together with the remaining ingredients.
4. Chill the salad before eating.
Nutritional Values:
- Good source of vitamin C (1cup=70%)
- May prevent cancer
- Low in sodium and calories
- No fat or cholesterol
Sweet & Salty Butternut Squash
Ingredients:
2 medium butternut squashes ($2 each)
2 cups of beef broth ($1 per can)
3 teaspoons of soy sauce
1 tablespoon of maple syrup
Rice (optional)
Utensils:
Knife and cutting board
Large soup pot
Measuring spoons
Serves 4 people
Preparation time: 25-30 minutes
Recipe:
1. To make the squash easier to cut, poke a few holes into the squash and microwave for about 2 minutes.
2. Peel the squash and cut into squares.
3. In a large soup pot, combine the squash with the other ingredients.
4. Cover the pot and cook on the stove for 15 minutes on medium heat or until squash is soft enough to eat.
5. Serve over rice or enjoy the squash on its own.
Nutritional Values:
- Low in fat
- High in fiber, vitamin C, potassium, folate
- May decrease risk of heart disease
Apple Tart
Ingredients:
2 pie crusts ($1.50 for 2)
2 apple (less than $.50 each)
2 tablespoon of lemon juice ($2)
Your favorite jam
Utensils:
Rolling pin (or a bottle as a substitute)
Knife and cutting board
Baking pan and parchment paper
Measuring spoons
Serves 4 people (2 pies)
Preparation time: 30 minutes
Recipe:
1. Preheat oven to 400 degrees Fahrenheit.
2. Lay the pie crust flat on the pan and sprinkle sugar on both sides of the pie crust.
3. Slice apples and set them in a bowl with lemon juice for 3 minutes.
4. Place the lemon soaked apple slices into the middle of the pie crust and fold extra crust inward to cover the apples.
6. Put the pan in the oven and bake for 15-20 minutes.
7. After baking, spread some jam over the top of the tart and enjoy!
Nutritional Values:
- Good source of fiber
- No sodium, low fat
- Good source of vitamin C
- May decrease risk of heart disease
If you feel like being creative, also check out this website to find some fun new recipes to use in your kitchen. You can search by ingredients, cooking equipment, menu item, cost, and much more to find the perfect recipe for you!
http://recipefinder.nal.usda.gov/