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Fruit and Vegetable Recipes

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Table of Contents
1. Apple Fennel Soup 2. Apple-Hazelnut Salad In A Cup 3. Aprium Muffins 4. Artichoke Gondolas 5. Artichokes with Garlic Dip 6. Avocado Green Onion Party Dip 7. Baba Ghanoush (Eggplant Dip) 8. Baked Acorn Squash with Pineapple 9. Baked Buttercup Squash 10. Baked Onions 11. Bean Gazpacho 12. Black Bean and Corn Soup 13. Brown Bag Fruit Mix 14. Cantaloupe Salsa 15. Cantaloupe Soup 16. Caribbean Watermelon Salsa 17. Chick-Peas with Sun-Dried Tomatoes 18. Chickpea and Spinach Curry 19. Chickpea Dip 20. ChutneyPineapple Slaw 21. Cranberry Salsa 22. Cucumber Yogurt Dip 23. Curried Mustard Greens & Garbanzo Beans with Sweet Potatoes 24. Fat-Free Kiwi Mango Salsa 25. Fresh Northwest Cherry Salsa 26. Mango and Tomatillo Salsa 27. Onion Salsa Salad 28. Papaya Pineapple Salsa 29. Red Pepper Frittata 30. Rhubarb Pico de Gallo 31. Rhubarb, Onion, and Raisin Chutney 32. Roasted Garlic and Green Pea Pasta Sauce 33. Salsa for Everyone 34. South-of-the-Border Watermelon Walla-Walla Sweet Onion Salsa 35. Sun-dried tomato hummus 36. Sweet Onion Pineapple Salsa 37. Tomatillo Salsa 38. Tortilla Pizzas 39. Vegetable Curry 40. Vegetable Medley with Salsa Dip

41. Vegetarian Stuffed Peppers 42. Watermelon Bits

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1. Apple Fennel Soup


Recipe Summary: Preparation time: 30 minutes Number of Servings: 4 Cups of Fruits and Vegetables per Person: 0.75 Ingredients: 2 cups low sodium chicken broth 1/2 cup white wine 1 cup thinly sliced carrots 1 cup chopped fennel 1/4 tsp dried thyme leaves 4 tsp non-fat plain yogurt Directions: In large pot, combine broth, water, wine, apples, carrots, onion, fennel, bay leaf, thyme and peppercorns; bring to boil. Reduce heat and simmer, covered, 20 minutes. Strain soup, reserving liquid. Remove bay leaf from apple-vegetable mixture in strainer. In blender or food processor, puree mixture; add reserved liquid and blend well. Reheat soup, if necessary, ladle into soup bowls and serve with a dollop of yogurt if desired. 2 cups water 2 Golden Delicious apples, peeled, cored and chopped 1 small onion, thinly sliced 1 Bay leaf 6 Peppercorns

Nutrition Facts
Apple Fennel Soup

Serving size 1/4 recipe


Amount Per Serving

Diabetic Exchange** Carbohydrates: 0 Meat: 0

Calories

100

Calories from Fat 10


% Daily Value (DV)*

Fruit: 1 Vegetable: 1 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included

Total Fat

1g 0mg 17g

2% 0% 0% 3% 6% 12%

Saturated Fat 0g
Cholesterol Sodium

80mg

Total Carbohydrate

Dietary Fiber 3g Sugars 10g


Protein

4g
70% 15% 4% 4%

Vitamin A Vitamin C Calcium Iron

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Apple Fennel Soup

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* Percent Daily Values are based on a 2,000 calorie diet.

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Apple Fennel Soup

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2. Apple-Hazelnut Salad In A Cup


Recipe Summary: Preparation time: 10 minutes Number of Servings: 1 Cups of Fruits and Vegetables per Person: 1 Ingredients: 2 Tbsp non-fat bottled raspberry vinaigrette 1/4 cup dried fruit tidbits 1 cup pre-cut mixed greens, rinsed and drained Directions: Layer ingredients, in order, in a large, travel-proof, lidded, insulated cup. When ready to eat, grab a fork and shake the cup well. Enjoy! 1 apple, diced 2 Tbsp chopped hazelnuts

Nutrition Facts
Apple-Hazelnut Salad In A Cup

Serving size whole recipe


Amount Per Serving

Diabetic Exchange** Carbohydrates: 1 Meat: 0

Calories

350

Calories from Fat 90


% Daily Value (DV)*

Fruit: 3 Vegetable: 0 Milk: 0 Fat: 2 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included

Total Fat

10g 0mg 63g

15% 8% 0% 4% 21% 32%

Saturated Fat 2g
Cholesterol Sodium

100mg

Total Carbohydrate

Dietary Fiber 8g Sugars 49g


Protein

3g
35% 25% 10% 10%

Vitamin A Vitamin C Calcium Iron


* Percent Daily Values are based on a 2,000 calorie diet.

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Apple-Hazelnut Salad In A Cup

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3. Aprium Muffins
Recipe Summary: Preparation time: 25 minutes Number of Servings: 9 Cups of Fruits and Vegetables per Person: 1 Ingredients: 1 14-ounce box oat bran muffin mix 18 finely chopped fresh apriums Directions: Preheat oven to 425 F. Lightly coat about 9 muffin cups with nonstick spray. In medium bowl, combine muffin mix and juice until just moistened. Stir in apriums and raisins. Spoon batter into muffin cups until full. Bake 14 minutes or until a toothpick inserted in center comes out clean. Remove muffins from pan and cool on wire rack. 3/4 cup apple juice 3/4 cup raisins

Nutrition Facts
Aprium Muffins

Serving size 1/9 of recipe (1 muffin)


Amount Per Serving

Diabetic Exchange** Carbohydrates: 2 Meat: 0

Calories

260

Calories from Fat 45


% Daily Value (DV)*

Fruit: 1 Vegetable: 0 Milk: 0 Fat: 1 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included

Total Fat

5g 0mg 51g

8% 5% 0% 13% 17% 16%

Saturated Fat 1g
Cholesterol Sodium

310mg

Total Carbohydrate

Dietary Fiber 4g Sugars 30g


Protein

5g
25% 10% 6% 10%

Vitamin A Vitamin C Calcium Iron


* Percent Daily Values are based on a 2,000 calorie diet.

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Aprium Muffins

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4. Artichoke Gondolas
Recipe Summary: Preparation time: 30 minutes Number of Servings: 4 Cups of Fruits and Vegetables per Person: 1 Ingredients: 4 artichokes (medium size), cooked 1 eggplant (small), peeled and diced 1/4 cup chopped onion 1 Tbsp fresh basil 1/4 tsp pepper Directions: Halve artichokes lengthwise; remove center petals and fuzzy centers of artichokes. Remove outer leaves of artichokes; reserve. Trim out hearts and chop finely. Set aside. Rehydrate tomatoes in boiling water for 3 minutes until softened. Drain and rinse; chop. Cook eggplant in simmering chicken broth for 10 minutes; drain well. In blender or food processor container place chopped tomatoes, drained eggplant, onion, herbs, garlic, salt and pepper. Cover and process until nearly smooth. Taste for seasoning. Stir in chopped artichoke hearts. To serve, arrange artichoke leaves on a serving platter; spoon 1 heaping teaspoon of the eggplant mixture onto wide end of artichoke leaves. Garnish with a fresh herb leaf, if desired. Alternate serving idea: Arrange artichoke leaves on a platter, surrounding a bowl of the eggplant mixture. Use artichoke leaves to scoop up individual servings of the dip. Dip can be prepared up to 24 hours ahead and chilled until serving time. 1/2 cup sun-dried tomatoes (not oil-packed) 2 cups low sodium chicken broth 1 Tbsp fresh oregano 2 cloves garlic, minced

Nutrition Facts
Artichoke Gondolas

Serving size 1/4 of recipe


Amount Per Serving

Diabetic Exchange** Carbohydrates: 0 Meat: 0

Calories

150

Calories from Fat 5


% Daily Value (DV)*

Fruit: 0 Vegetable: 6 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included

Total Fat

1g 5mg 34g

2% 0% 2% 20% 11% 64%

Saturated Fat 0g
Cholesterol Sodium

470mg

Total Carbohydrate

Dietary Fiber 16g Sugars 10g


Protein

11g

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Artichoke Gondolas

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Vitamin A Vitamin C Calcium Iron
* Percent Daily Values are based on a 2,000 calorie diet.

4% 45% 10% 20%

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Artichoke Gondolas

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5. Artichokes with Garlic Dip


Recipe Summary: Preparation time: 15 minutes Number of Servings: 4 Cups of Fruits and Vegetables per Person: 0.5 Ingredients: 1 cup plain low-fat yogurt 1 Tbsp chopped chives 2 cloves garlic, minced 4 artichokes (medium), prepared and cooked Directions: Combine all ingredients except artichokes; blend well. Refrigerate until serving. Serve with cooked artichokes. 1 Tbsp chopped parsley 2 tsp chili sauce 1/8 tsp pepper

Nutrition Facts
Artichokes with Garlic Dip

Serving size 1/4 of recipe


Amount Per Serving

Diabetic Exchange** Carbohydrates: 0 Meat: 0

Calories

130

Calories from Fat 5


% Daily Value (DV)*

Fruit: 0 Vegetable: 4 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included

Total Fat

1g 5mg 28g

1% 0% 2% 16% 9% 44%

Saturated Fat 0g
Cholesterol Sodium

380mg

Total Carbohydrate

Dietary Fiber 11g Sugars 9g


Protein

11g
8% 40% 20% 15%

Vitamin A Vitamin C Calcium Iron


* Percent Daily Values are based on a 2,000 calorie diet.

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Artichokes with Garlic Dip

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6. Avocado Green Onion Party Dip


Recipe Summary: Preparation time: 30 minutes Number of Servings: 7 Cups of Fruits and Vegetables per Person: 0.5 Ingredients: 1/2 medium avocado, seeded and peeled 3/4 cup plain, non-fat yogurt 1/4 cup shredded carrots 1/4 cup non-fat mayonnaise 1 cup cucumber slices Directions: Dice avocado into small pieces, toss with lemon juice and set aside. In food processor or blender, blend cottage cheese, yogurt and mayonnaise until smooth. Add cottage cheese mixture to avocado, gently stirring in onions and carrots. Cover and chill. Serve with vegetable crudits and melba toast rounds, allowing cup vegetables, 4 melba toast rounds and 8 Tbsp dip per serving. 1 cup low fat cottage cheese 1/2 cup sliced green onions 1 Tbsp fresh lemon juice 2 cups broccoli florets 28 melba toast rounds

Nutrition Facts
Avocado Green Onion Party Dip

Serving size 1/7 of recipe


Amount Per Serving

Diabetic Exchange** Carbohydrates: 1 Meat: 1

Calories

120

Calories from Fat 30


% Daily Value (DV)*

Fruit: 0 Vegetable: 0 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included

Total Fat

3g 5mg 17g

5% 3% 2% 13% 6% 12%

Saturated Fat 1g
Cholesterol Sodium

320mg

Total Carbohydrate

Dietary Fiber 3g Sugars 4g


Protein

8g
30% 40% 8% 6%

Vitamin A Vitamin C Calcium Iron


* Percent Daily Values are based on a 2,000 calorie diet.

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Avocado Green Onion Party Dip

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7. Baba Ghanoush (Eggplant Dip)


Recipe Summary: Preparation time: 1 hour, 30 minutes Number of Servings: 8 Cups of Fruits and Vegetables per Person: 0.75 Ingredients: 2 large eggplants (1 1/4 lbs) 4 cloves garlic, peeled and crushed 4 Tbsp cold water 1/8 tsp freshly ground black pepper 1 cup chopped tomato Parsley sprigs to garnish (optional) Directions: Pierce the eggplants in several places with a toothpick or fork. Wrap each eggplant in aluminum foil and place on a gas grill or in the oven at 500F. Cook until the eggplants collapse and begin to release a lot of steam, about 10-15 minutes. Remove the foil and place the eggplants into a bowl of cold water. Peel while eggplants are still hot and allow them to drain in a colander until cool. Squeeze pulp to remove any bitter juices and mash the eggplant to a puree. In a food processor, mix tahini, garlic, onion, tomato, lemon juice, and water until mixture is concentrated. With the blender running, add the peeled eggplant, salt, pepper, and olive oil. Serve in a shallow dish and garnish with black pepper, tomatoes, and parsley. 2 Tbsp tahini 3 Tbsp fresh lemon juice or more to taste 1/4 tsp salt 1/2 tsp olive oil 1/2 cup diced onion

Nutrition Facts
Baba Ghanoush (Eggplant Dip)

Serving size 1/8 of recipe


Amount Per Serving

Diabetic Exchange** Carbohydrates: 0 Meat: 0

Calories

70

Calories from Fat 25


% Daily Value (DV)*

Fruit: 0 Vegetable: 2 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included

Total Fat

3g 0mg 11g

4% 0% 0% 3% 4% 20%

Saturated Fat 0g
Cholesterol Sodium

80mg

Total Carbohydrate

Dietary Fiber 5g Sugars 4g


Protein

2g
4% 15%

Vitamin A Vitamin C

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Baba Ghanoush (Eggplant Dip)

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Calcium Iron
* Percent Daily Values are based on a 2,000 calorie diet.

4% 4%

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Baba Ghanoush (Eggplant Dip)

10

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8. Baked Acorn Squash with Pineapple


Recipe Summary: Preparation time: 1 hour, 20 minutes Number of Servings: 6 Cups of Fruits and Vegetables per Person: 0.5 Ingredients: 1 large acorn squash (approximately 32 oz) 1 cup crushed pineapple, drained 1/2 tsp ground allspice Directions: Preheat oven to 350F. Cut the squash in half and remove the seeds. Place each half, cut side down, in a baking dish. Cover dish and bake for 45 to 60 minutes until squash is soft and tender. Meanwhile, combine the cinnamon, pineapple, nutmeg, allspice, and ginger. When squash is cooked, remove from oven. Let it cool for 10 minutes. Scoop out the pulp from both halves and combine with the pineapple mixture. Replace mixture into shells and return to the oven and bake for 7 minutes until pineapple mixture is hot and bubbly. 2 tsp ground cinnamon 1 tsp ground nutmeg 1/2 tsp ground ginger

Nutrition Facts
Baked Acorn Squash with Pineapple

Serving size 1/6 recipe


Amount Per Serving

Diabetic Exchange** Carbohydrates: 0 Meat: 0

Calories

80

Calories from Fat 5


% Daily Value (DV)*

Fruit: 0 Vegetable: 2 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included

Total Fat

0g 0mg 22g

0% 0% 0% 0% 7% 12%

Saturated Fat 0g
Cholesterol Sodium

5mg

Total Carbohydrate

Dietary Fiber 3g Sugars 8g


Protein

1g
10% 35% 6% 8%

Vitamin A Vitamin C Calcium Iron


* Percent Daily Values are based on a 2,000 calorie diet.

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Baked Acorn Squash with Pineapple

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9. Baked Buttercup Squash


Recipe Summary: Preparation time: 50 minutes Number of Servings: 2 Cups of Fruits and Vegetables per Person: 0.5 Ingredients: 1 buttercup squash (approximately 2 lbs) 1 tsp butter Directions: Cut squash in half and remove seeds. Place in baking dish cut side down in about 1 inch of water. Bake at 350F for 40 minutes or until tender. Remove from oven, and fill each cavity with brown sugar, butter, and salt and pepper to taste. Continue to bake for 10 minutes. Variation: substitute other varieties of squash such as acorn squash or Hubbard squash. 1 Tbsp brown sugar salt and pepper

Nutrition Facts
Baked Buttercup Squash

Serving size 1/2 recipe


Amount Per Serving

Diabetic Exchange** Carbohydrates: 0 Meat: 0

Calories

210

Calories from Fat 20


% Daily Value (DV)*

Fruit: 0 Vegetable: 7 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included

Total Fat

3g 5mg 49g

4% 8% 2% 7% 16% 32%

Saturated Fat 2g
Cholesterol Sodium

160mg

Total Carbohydrate

Dietary Fiber 8g Sugars 13g


Protein

4g
810% 130% 20% 15%

Vitamin A Vitamin C Calcium Iron

* Percent Daily Values are based on a 2,000 calorie diet.

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Baked Buttercup Squash

12

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10. Baked Onions


Recipe Summary: Preparation time: 2 hours, 15 minutes Number of Servings: 4 Cups of Fruits and Vegetables per Person: 0.5 Ingredients: 4 medium sweet onions 1/4 cup balsamic vinegar 2 Tbsp water Directions: Preheat oven to 350 F. Peel the onions. Place them side by side into a small casserole dish. Pour the water and balsamic vinegar over and around the onions, and bake for 2 hours. When softened, thicken remaining juices with arrowroot or cornstarch mixture. Serve onions with the sauce. 3/4 cup water 2 tsp cornstarch

Nutrition Facts
Baked Onions

Serving size 1 onion


Amount Per Serving

Diabetic Exchange** Carbohydrates: 0 Meat: 0

Calories

70

Calories from Fat 0


% Daily Value (DV)*

Fruit: 0 Vegetable: 2 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included

Total Fat

0g 0mg 17g

0% 0% 0% 1% 6% 8%

Saturated Fat 0g
Cholesterol Sodium

15mg

Total Carbohydrate

Dietary Fiber 2g Sugars 9g


Protein

1g
0% 10% 2% 2%

Vitamin A Vitamin C Calcium Iron


* Percent Daily Values are based on a 2,000 calorie diet.

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Baked Onions

13

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11. Bean Gazpacho


Recipe Summary: Preparation time: 25 minutes Number of Servings: 6 Cups of Fruits and Vegetables per Person: 1 Ingredients: 4 cups cooked pinto beans 4 Tbsp lime juice 16 oz can stewed no salt added tomatoes 1 cup thinly sliced celery 1 cup chopped green pepper 1/2 small avocado, peeled and chopped Directions: Process beans, tomato juice, lime juice, and Worcestershire sauce in food processor or blender; pour into large bowl. Mix in remaining beans and ingredients, except avocado and croutons. Refrigerate until chilled about 4 hours. Mix avocado into soup and pour into bowls; sprinkle with croutons. 1 qt low sodium tomato juice 2 tsp reduced sodium Worcestershire sauce 2 cups peeled, seeded and chopped cucumber 1 cup chopped onion 2 tsp minced roasted garlic 1 cup fat free croutons

Nutrition Facts
Bean Gazpacho

Serving size 1/6 of recipe


Amount Per Serving

Diabetic Exchange** Carbohydrates: 2 Meat: 1

Calories

290

Calories from Fat 30


% Daily Value (DV)*

Fruit: 0 Vegetable: 3 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included

Total Fat

4g 0mg 53g

5% 3% 0% 8% 18% 60%

Saturated Fat 1g
Cholesterol Sodium

180mg

Total Carbohydrate

Dietary Fiber 15g Sugars 13g


Protein

14g
20% 130% 10% 25%

Vitamin A Vitamin C Calcium Iron


* Percent Daily Values are based on a 2,000 calorie diet.

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Bean Gazpacho

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12. Black Bean and Corn Soup


Recipe Summary: Preparation time: 6 hours Number of Servings: 8 Cups of Fruits and Vegetables per Person: 1 Ingredients: 15 oz can black beans, drained and rinsed 14-1/2 oz can low sodium diced tomatoes, undrained 4 green onions, sliced 4 ribs celery, diced 1 tsp ground cumin Directions: Combine all ingredients in slow cooker. Cover and cook on HIGH for 5-6 hours. 14-1/2 oz can low sodium Mexican stewed tomatoes, undrained 11 oz can whole kernel corn, drained 1 small green pepper, sliced 3 Tbsp chili powder 1 garlic clove, minced

Nutrition Facts
Black Bean and Corn Soup

Serving size 1/8 of recipe


Amount Per Serving

Diabetic Exchange** Carbohydrates: 1 Meat: 0

Calories

120

Calories from Fat 15


% Daily Value (DV)*

Fruit: 0 Vegetable: 2 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included

Total Fat

2g 0mg 23g

2% 0% 0% 20% 8% 28%

Saturated Fat 0g
Cholesterol Sodium

480mg

Total Carbohydrate

Dietary Fiber 7g Sugars 7g


Protein

6g
30% 45% 6% 15%

Vitamin A Vitamin C Calcium Iron


* Percent Daily Values are based on a 2,000 calorie diet.

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Black Bean and Corn Soup

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13. Brown Bag Fruit Mix


Recipe Summary: Preparation time: 10 minutes Number of Servings: 2 Cups of Fruits and Vegetables per Person: 1 Ingredients: 1/2 cup diced apple, unpeeled 1/2 cup grapefruit sections, cut up 1/3 cup halved grapes 1/2 cup sliced banana 2 Tbsp grapefruit or pineapple juice 1/3 cup pineapple tidbits, juice-packed, drained

Directions: Mix apple, banana, and grapefruit sections with juice to prevent darkening of apple and banana. Add grapes and pineapple and chill. (Fresh fruits in season may be substituted, as desired.)

Nutrition Facts
Brown Bag Fruit Mix

Serving size 1/2 of recipe


Amount Per Serving

Diabetic Exchange** Carbohydrates: 0 Meat: 0

Calories

120

Calories from Fat 5


% Daily Value (DV)*

Fruit: 2 Vegetable: 0 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included

Total Fat

0g 0mg 31g

0% 0% 0% 0% 10% 12%

Saturated Fat 0g
Cholesterol Sodium

5mg

Total Carbohydrate

Dietary Fiber 3g Sugars 23g


Protein

1g
15% 60% 2% 2%

Vitamin A Vitamin C Calcium Iron


* Percent Daily Values are based on a 2,000 calorie diet.

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Brown Bag Fruit Mix

16

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14. Cantaloupe Salsa


Recipe Summary: Preparation time: 25 minutes Number of Servings: 4 Cups of Fruits and Vegetables per Person: 0.75 Ingredients: 1/2 large ripe cantaloupe 1/4 cup finely chopped cilantro juice of 1 lime Directions: Remove seeds and rind from cantaloupe. (You should have approximately pound cantaloupe flesh.) Chop cantaloupe into very small diced pieces. Put in diced cantaloupe into a bowl. Add diced red pepper, cilantro, scallions and lime juice. Stir. Add pinch of salt and pepper flakes. Chill. Serve with grilled chicken, fish or steaks. 3/4 cup finely diced red bell pepper 3 Tbsp finely chopped scallions pinch of salt and hot pepper flakes

Nutrition Facts
Cantaloupe Salsa

Serving size 1/4 of recipe


Amount Per Serving

Diabetic Exchange** Carbohydrates: 0 Meat: 0

Calories

45

Calories from Fat 5


% Daily Value (DV)*

Fruit: 1 Vegetable: 0 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included

Total Fat

0g 0mg 11g

0% 0% 0% 4% 4% 8%

Saturated Fat 0g
Cholesterol Sodium

90mg

Total Carbohydrate

Dietary Fiber 2g Sugars 9g


Protein

1g
90% 160% 2% 2%

Vitamin A Vitamin C Calcium Iron


* Percent Daily Values are based on a 2,000 calorie diet.

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Cantaloupe Salsa

17

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15. Cantaloupe Soup


Recipe Summary: Preparation time: 15 minutes Number of Servings: 4 Cups of Fruits and Vegetables per Person: 1 Ingredients: 2 pounds cantaloupe, peeled and chopped 3/4 cup sparkling apple juice Mint sprigs Directions: Pure cantaloupe with lemon juice in a blender until very smooth, about 2 minutes. Stir in juice, season with salt. Ladle into serving bowls and garnish with mint sprigs and fresh raspberries. Serve immediately. 1 Tbsp lemon juice, freshly squeezed 1 cup raspberries

Nutrition Facts
Cantaloupe Soup

Serving size 1/4 of recipe


Amount Per Serving

Diabetic Exchange** Carbohydrates: 0 Meat: 0

Calories

120

Calories from Fat 5


% Daily Value (DV)*

Fruit: 2 Vegetable: 0 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included

Total Fat

1g 0mg 28g

2% 0% 0% 2% 9% 16%

Saturated Fat 0g
Cholesterol Sodium

40mg

Total Carbohydrate

Dietary Fiber 4g Sugars 23g


Protein

2g
160% 160% 4% 6%

Vitamin A Vitamin C Calcium Iron

* Percent Daily Values are based on a 2,000 calorie diet.

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Cantaloupe Soup

18

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16. Caribbean Watermelon Salsa


Recipe Summary: Preparation time: 25 minutes Number of Servings: 8 Cups of Fruits and Vegetables per Person: 0.5 Ingredients: 2 cups watermelon, chopped and seeded 1 cup chopped onion 1/4 cup orange juice Directions: In large bowl, combine all ingredients; mix well. Refrigerate, covered, at least one hour to blend flavors. Stir before serving. 1 cup chopped fresh pineapple 1/4 cup chopped fresh cilantro 1 Tbsp jerk seasoning

Nutrition Facts
Caribbean Watermelon Salsa

Serving size 1/8 of recipe


Amount Per Serving

Diabetic Exchange** Carbohydrates: 0 Meat: 0

Calories

35

Calories from Fat 0


% Daily Value (DV)*

Fruit: 0 Vegetable: 0 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included

Total Fat

0g 0mg 8g

0% 0% 0% 4% 3% 4%

Saturated Fat 0g
Cholesterol Sodium

105mg

Total Carbohydrate

Dietary Fiber 1g Sugars 6g


Protein

1g
6% 25% 2% 2%

Vitamin A Vitamin C Calcium Iron


* Percent Daily Values are based on a 2,000 calorie diet.

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Caribbean Watermelon Salsa

19

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17. Chick-Peas with Sun-Dried Tomatoes


Recipe Summary: Preparation time: 15 minutes Number of Servings: 4 Cups of Fruits and Vegetables per Person: 0.75 Ingredients: 1 red onion, small, sliced crosswise and separated into rings 1 medium tomato chopped 1 Tbsp olive oil 1 Tbsp balsamic vinegar Directions: In a large no-stick frying pan over medium-high heat, warm the oil. Add the onions and rosemary; cook, stirring frequently, for 2 to 3 minutes, or until tender. Stir in the vegetable stock and chopped tomatoes. Cook for 3 to 4 minutes, or until all the liquid has evaporated. Stir in the chick-peas, tomato bits and vinegar; cook for 1 to 2 minutes, or until heated through. 1/2 tsp rosemary, dried, crumbled 2-1/2 cups chick-peas, canned, rinsed and drained 1/2 cup low-sodium vegetable stock 2 Tbsp sun-dried tomato bits

Nutrition Facts
Chick-Peas with Sun-Dried Tomatoes

Serving size 1/4 recipe


Amount Per Serving

Diabetic Exchange** Carbohydrates: 2 Meat: 0

Calories

200

Calories from Fat 50


% Daily Value (DV)*

Fruit: 0 Vegetable: 1 Milk: 0 Fat: 1 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included

Total Fat

6g 0mg 28g

9% 3% 0% 20% 9% 28%

Saturated Fat 1g
Cholesterol Sodium

490mg

Total Carbohydrate

Dietary Fiber 7g Sugars 4g


Protein

9g
6% 15% 6% 10%

Vitamin A Vitamin C Calcium Iron


* Percent Daily Values are based on a 2,000 calorie diet.

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Chick-Peas with Sun-Dried Tomatoes

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18. Chickpea and Spinach Curry


Recipe Summary: Preparation time: 10 minutes Number of Servings: 6 Cups of Fruits and Vegetables per Person: 1 Ingredients: 1 cup coarsely chopped onion 1 tsp olive oil 1 19 oz can chickpeas, rinsed and drained 1 10 oz bag spinach 1/4 tsp salt (optional) Directions: Combine onion and ginger in food processor and pulse until minced. Heat oil in large skillet over medium high heat. Add onion mixture and curry. Saut 3 minutes. Add chickpeas and tomatoes; simmer for 2 minutes. Stir in spinach, water and salt. Cook another minute or until spinach wilts. 1-1/2 Tbsp fresh ginger, chopped or grated 1-1/2 tsp red curry powder 1 14 oz can diced tomatoes with liquid 1/2 cup water

Nutrition Facts
Chickpea and Spinach Curry

Serving size 1/6 recipe


Amount Per Serving

Diabetic Exchange** Carbohydrates: 1 Meat: 0

Calories

150

Calories from Fat 20


% Daily Value (DV)*

Fruit: 0 Vegetable: 1 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included

Total Fat

2g 0mg 28g

3% 0% 0% 25% 9% 24%

Saturated Fat 0g
Cholesterol Sodium

590mg

Total Carbohydrate

Dietary Fiber 6g Sugars 3g


Protein

7g
90% 50% 10% 15%

Vitamin A Vitamin C Calcium Iron


* Percent Daily Values are based on a 2,000 calorie diet.

fruitsandveggiesmatter.gov

Chickpea and Spinach Curry

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19. Chickpea Dip


Recipe Summary: Preparation time: 10 minutes Number of Servings: 4 Cups of Fruits and Vegetables per Person: 0.5 Ingredients: 3 cloves garlic 1 Tbsp fresh lemon juice 1/4 tsp salt 1/8 tsp pepper Directions: Put all ingredients into a food processor and blend until smooth. Serve at room temperature with pita chips, crackers, carrots or other dipping vegetables. 1/4 cup plain low-fat yogurt 1 tsp olive oil 1/4 tsp paprika 1 (19 oz) can chickpeas, drained

Nutrition Facts
Chickpea Dip

Serving size 1/4 of recipe


Amount Per Serving

Diabetic Exchange** Carbohydrates: 1 Meat: 0

Calories

140

Calories from Fat 30


% Daily Value (DV)*

Fruit: 0 Vegetable: 0 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included

Total Fat

4g 0mg 21g

5% 0% 0% 13% 7% 20%

Saturated Fat 0g
Cholesterol Sodium

300mg

Total Carbohydrate

Dietary Fiber 5g Sugars 4g


Protein

7g
2% 6% 8% 10%

Vitamin A Vitamin C Calcium Iron


* Percent Daily Values are based on a 2,000 calorie diet.

fruitsandveggiesmatter.gov

Chickpea Dip

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20. ChutneyPineapple Slaw


Recipe Summary: Preparation time: 10 minutes Number of Servings: 4 Cups of Fruits and Vegetables per Person: 1 Ingredients: 2 Tbsp chutney 2 Tbsp fresh orange juice 1/2 cup shredded carrot 1/4 cup raisins Directions: In a large bowl combine chutney, orange peel, and orange juice. Mix well. Add shredded cabbage and carrot, pineapple, and raisins; toss to mix. Serve immediately or cover and chill until serving time. 1/2 tsp grated orange peel 2-1/2 cups shredded cabbage 1 cup coarsely chopped fresh pineapple or 8 oz pineapple tibits

Nutrition Facts
ChutneyPineapple Slaw

Serving size 1/4 recipe


Amount Per Serving

Diabetic Exchange** Carbohydrates: 0 Meat: 0

Calories

80

Calories from Fat 0


% Daily Value (DV)*

Fruit: 1 Vegetable: 1 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included

Total Fat

0g 0mg 20g

0% 0% 0% 1% 7% 8%

Saturated Fat 0g
Cholesterol Sodium

20mg

Total Carbohydrate

Dietary Fiber 2g Sugars 15g


Protein

1g
50% 60% 4% 4%

Vitamin A Vitamin C Calcium Iron


* Percent Daily Values are based on a 2,000 calorie diet.

fruitsandveggiesmatter.gov

ChutneyPineapple Slaw

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21. Cranberry Salsa


Recipe Summary: Preparation time: 10 minutes Number of Servings: 8 Cups of Fruits and Vegetables per Person: 0.5 Ingredients: 4 oz 100% cranberry juice blend 1 cup fresh cranberries, sliced thin 1/2 cup diced pineapple 2 Tbsp lemon juice 2 cloves crushed garlic (about 1 tsp) Directions: Place juice into a saucepan. Boil for about 5 minutes until reduced to about 1 Tbsp of syrup. Place the reduced juice and all remaining ingredients into a medium bowl and stir until incorporated. Chill and serve immediately with favorite chips and vegetables. * Fresh cranberries may be stored in your freezer for up to 1 year. 1-1/2 cups diced tomatoes 1/4 cup ripe medium avocado, diced 1/2 cup thinly sliced scallions (including green tops) 1/4 cup finely chopped jalapeno peppers fresh ground pepper, as desired

Nutrition Facts
Cranberry Salsa

Serving size 1/8 recipe


Amount Per Serving

Diabetic Exchange** Carbohydrates: 0 Meat: 0

Calories

35

Calories from Fat 10


% Daily Value (DV)*

Fruit: 0 Vegetable: 0 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included

Total Fat

1g 0mg 8g

2% 0% 0% 0% 3% 8%

Saturated Fat 0g
Cholesterol Sodium

0mg

Total Carbohydrate

Dietary Fiber 2g Sugars 4g


Protein

1g
8% 25% 2% 2%

Vitamin A Vitamin C Calcium Iron


* Percent Daily Values are based on a 2,000 calorie diet.

fruitsandveggiesmatter.gov

Cranberry Salsa

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22. Cucumber Yogurt Dip


Recipe Summary: Preparation time: 15 minutes Number of Servings: 6 Cups of Fruits and Vegetables per Person: 0.5 Ingredients: 2 cups plain low-fat yogurt 1/2 cup nonfat sour cream 1 Tbsp fresh dill 1 cup cherry tomatoes 1 cup baby carrots Directions: Peel, seed, and grate one cucumber. Slice other cucumber and set aside. Mix yogurt, grated cucumber, sour cream, lemon juice, dill, and garlic in a serving bowl. Chill for 1 hour. Arrange tomatoes, cucumbers, broccoli, and carrots on a colorful platter. Serve with cucumber dip. 2 large cucumbers, peeled, seeded, and grated 1 Tbsp lemon juice 1 garlic clove, chopped 1 cup broccoli florets

Nutrition Facts
Cucumber Yogurt Dip

Serving size 1/6 of recipe


Amount Per Serving

Diabetic Exchange** Carbohydrates: 0 Meat: 0

Calories

100

Calories from Fat 15


% Daily Value (DV)*

Fruit: 0 Vegetable: 1 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included

Total Fat

2g 5mg 17g

3% 5% 2% 4% 6% 8%

Saturated Fat 1g
Cholesterol Sodium

90mg

Total Carbohydrate

Dietary Fiber 2g Sugars 11g


Protein

7g
70% 35% 20% 4%

Vitamin A Vitamin C Calcium Iron


* Percent Daily Values are based on a 2,000 calorie diet.

fruitsandveggiesmatter.gov

Cucumber Yogurt Dip

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23. Curried Mustard Greens & Garbanzo Beans with Sweet Potatoes
Recipe Summary: Preparation time: 30 minutes Number of Servings: 4 Cups of Fruits and Vegetables per Person: 1 Ingredients: 2 medium sweet potatoes peeled and sliced thin 2 medium cloves garlic, sliced 1/2 tsp curry powder 2 cups chopped and rinsed mustard greens 1 15 oz can garbanzo beans, drained salt and white pepper to taste Directions: Steam peeled and sliced sweet potatoes for approximately 5 8 minutes. While steaming potatoes, slice onion and garlic. Heat 1 Tbsp broth in 12 inch skillet. Saut onion in broth over medium heat for about 4-5 minutes stirring frequently, until translucent. Add garlic, curry powder, turmeric, and mustard greens. Cook, stirring occasionally until mustard greens are wilted, about 5 minutes. Add garbanzo beans, diced tomatoes, salt and pepper. Cook for another 5 minutes. Mash sweet potatoes with olive oil, salt and pepper. If you need to thin potatoes, add a little more broth. Serve mustard greens with mashed sweet potatoes. 1 medium onion cut in half and sliced thin 1/2 cup + 1 Tbsp low-sodium chicken or low-sodium vegetable broth 1/4 tsp turmeric 1 15 oz can sodium free diced tomatoes 2 Tbsp extra virgin olive oil

Nutrition Facts
Curried Mustard Greens & Garbanzo Beans with Sweet Potatoes

Serving size 1/4 of recipe


Amount Per Serving

Diabetic Exchange** Carbohydrates: 2 Meat: 0

Calories

300

Calories from Fat 70


% Daily Value (DV)*

Fruit: 0 Vegetable: 1 Milk: 0 Fat: 1 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included

Total Fat

8g 0mg 50g

12% 5% 0% 25% 17% 36%

Saturated Fat 1g
Cholesterol Sodium

600mg

Total Carbohydrate

Dietary Fiber 9g Sugars 8g


Protein

8g

fruitsandveggiesmatter.gov

Curried Mustard Greens & Garbanzo Beans with Sweet Potatoes

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Vitamin A Vitamin C Calcium Iron
* Percent Daily Values are based on a 2,000 calorie diet.

260% 50% 8% 15%

fruitsandveggiesmatter.gov

Curried Mustard Greens & Garbanzo Beans with Sweet Potatoes

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24. Fat-Free Kiwi Mango Salsa


Recipe Summary: Preparation time: 15 minutes Number of Servings: 1 Cups of Fruits and Vegetables per Person: 0.75 Ingredients: 1 kiwi 1 Tbsp chopped cilantro 1/2 tsp minced chilies Directions: Peel kiwi and cut into eighths and then dice. Place diced kiwi in bowl and mix gently with other ingredients. As an alternative, substitute cup dried figs for the mango. 1/4 cup mango 2 tsp lime juice pinch of salt

Nutrition Facts
Fat-Free Kiwi Mango Salsa

Serving size 1
Amount Per Serving

Diabetic Exchange** Carbohydrates: 0 Meat: 0

Calories

80

Calories from Fat 5


% Daily Value (DV)*

Fruit: 1 Vegetable: 0 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included

Total Fat

1g 0mg 19g

1% 0% 0% 12% 6% 12%

Saturated Fat 0g
Cholesterol Sodium

290mg

Total Carbohydrate

Dietary Fiber 3g Sugars 13g


Protein

1g
10% 150% 4% 2%

Vitamin A Vitamin C Calcium Iron


* Percent Daily Values are based on a 2,000 calorie diet.

fruitsandveggiesmatter.gov

Fat-Free Kiwi Mango Salsa

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25. Fresh Northwest Cherry Salsa


Recipe Summary: Preparation time: 1 hour, 10 minutes Number of Servings: 4 Cups of Fruits and Vegetables per Person: 0.5 Ingredients: 2 cups pitted fresh or frozen sweet cherries 1/3 cup finely chopped green bell pepper 1/2 tsp Worcestershire sauce 1/4 tsp salt Directions: Chop cherries in food processor or with a knife. Combine all ingredients; mix well. Refrigerate at least 1 hour. 1/3 cup chopped fresh basil 2 tsp lemon juice 1/2 tsp grated lemon peel dash of bottled hot pepper sauce

Nutrition Facts
Fresh Northwest Cherry Salsa

Serving size 1/4 recipe


Amount Per Serving

Diabetic Exchange** Carbohydrates: 0 Meat: 0

Calories

50

Calories from Fat 0


% Daily Value (DV)*

Fruit: 1 Vegetable: 0 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included

Total Fat

0g 0mg 13g

0% 0% 0% 7% 4% 8%

Saturated Fat 0g
Cholesterol Sodium

160mg

Total Carbohydrate

Dietary Fiber 2g Sugars 10g


Protein

1g
6% 30% 2% 2%

Vitamin A Vitamin C Calcium Iron


* Percent Daily Values are based on a 2,000 calorie diet.

fruitsandveggiesmatter.gov

Fresh Northwest Cherry Salsa

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26. Mango and Tomatillo Salsa


Recipe Summary: Preparation time: 15 minutes Number of Servings: 8 Cups of Fruits and Vegetables per Person: 0.5 Ingredients: 2 mangos, peeled and diced 1 jalapeno pepper, seeded and sliced 1/4 cup diced onion 1/2 cup diced tomatoes Directions: Combine all of the ingredients in a large bowl. Cover and let sit for at least 2 hours before serving. 10 tomatillos, husked and sliced 1/4 cup lime juice 1/4 cup chopped cilantro

Nutrition Facts
Mango and Tomatillo Salsa

Serving size 1/8 of recipe


Amount Per Serving

Diabetic Exchange** Carbohydrates: 0 Meat: 0

Calories

60

Calories from Fat 5


% Daily Value (DV)*

Fruit: 1 Vegetable: 1 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included

Total Fat

1g 0mg 13g

1% 0% 0% 0% 4% 8%

Saturated Fat 0g
Cholesterol Sodium

0mg

Total Carbohydrate

Dietary Fiber 2g Sugars 3g


Protein

1g
25% 25% 0% 2%

Vitamin A Vitamin C Calcium Iron


* Percent Daily Values are based on a 2,000 calorie diet.

fruitsandveggiesmatter.gov

Mango and Tomatillo Salsa

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27. Onion Salsa Salad


Recipe Summary: Preparation time: 20 minutes Number of Servings: 6 Cups of Fruits and Vegetables per Person: 0.5 Ingredients: 1 cup diced onions 1/2 cup green onion 8 ounces black eye peas 1 oz fresh garlic, chopped 1/4 tsp salt Directions: Combine all items. Let marinate overnight for best flavor. Serve as a side dish or as an appetizer with low fat crackers. 1 small can diced pimento 1/4 cup fresh chopped jalapeno, (optional) 1 cup diced bell peppers 1/4 cup Italian dressing 1/8 tsp pepper

Nutrition Facts
Onion Salsa Salad

Serving size 1/6 of recipe


Amount Per Serving

Diabetic Exchange** Carbohydrates: 0 Meat: 0

Calories

80

Calories from Fat 25


% Daily Value (DV)*

Fruit: 0 Vegetable: 1 Milk: 0 Fat: 1 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included

Total Fat

3g 0mg 12g

5% 0% 0% 18% 4% 12%

Saturated Fat 0g
Cholesterol Sodium

430mg

Total Carbohydrate

Dietary Fiber 3g Sugars 3g


Protein

3g
8% 60% 4% 6%

Vitamin A Vitamin C Calcium Iron


* Percent Daily Values are based on a 2,000 calorie diet.

fruitsandveggiesmatter.gov

Onion Salsa Salad

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28. Papaya Pineapple Salsa


Recipe Summary: Preparation time: 25 minutes Number of Servings: 4 Cups of Fruits and Vegetables per Person: 0.5 Ingredients: 3/4 cup diced ripe papaya 1/2 cup diced jicama 1 chili pepper, Serrano or jalapeno 2 tsp lime zest 1 tbsp minced cilantro Directions: Combine papaya, pineapple, jicama, red onion, chili pepper, garlic zest, lime juice, and cilantro. Cover and refrigerate until ready to serve. 3/4 cup diced fresh pineapple 3 tbsp chopped red onion 1 garlic clove, minced 2 tbsp fresh lime juice

Nutrition Facts
Papaya Pineapple Salsa

Serving size 1/4 of recipe


Amount Per Serving

Diabetic Exchange** Carbohydrates: 0 Meat: 0

Calories

40

Calories from Fat 0


% Daily Value (DV)*

Fruit: 0 Vegetable: 0 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included

Total Fat

0g 0mg 10g

0% 0% 0% 0% 3% 8%

Saturated Fat 0g
Cholesterol Sodium

0mg

Total Carbohydrate

Dietary Fiber 2g Sugars 5g


Protein

1g
8% 60% 2% 2%

Vitamin A Vitamin C Calcium Iron


* Percent Daily Values are based on a 2,000 calorie diet.

fruitsandveggiesmatter.gov

Papaya Pineapple Salsa

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29. Red Pepper Frittata


Recipe Summary: Preparation time: 45 minutes Number of Servings: 4 Cups of Fruits and Vegetables per Person: 0.5 Ingredients: 2 tsp olive oil, divided 2 garlic cloves, minced 1 Tbsp grated Parmesan Cheese 2 cups egg substitute 1/2 cup chopped onions Directions: In a large ovenproof frying pan over medium heat, warm 1 tsp oil. Add the red peppers, celery, onions, and garlic; cook, stirring frequently for 4 to 5 minutes or until tender. Remove from heat and set aside. In a large bowl lightly whisk together the egg substitute, parsley, oregano and black pepper. Stir in the vegetable mixture. In the same frying pan over medium heat warm the remaining 1 tsp. oil. Add the egg mixture and cook until brown around the edges. Cover the pan and reduce heat to low. Cook for 3 to 4 minutes, or until the eggs are set. Meanwhile, preheat the broiler. Sprinkle the frittata with the Parmesan. Place the pan about 5 from the heat and broil for 1 to 2 minutes, or until golden brown. Serve cut into wedges. 1/2 cup chopped celery 1/2 tsp dried oregano 1 Tbsp chopped fresh flat-leaf parsley 2 red bell peppers, chopped

Nutrition Facts
Red Pepper Frittata

Serving size 1/4 of recipe


Amount Per Serving

Diabetic Exchange** Carbohydrates: 0 Meat: 2

Calories

120

Calories from Fat 25


% Daily Value (DV)*

Fruit: 0 Vegetable: 1 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included

Total Fat

3g 0mg 9g

5% 3% 0% 12% 3% 8%

Saturated Fat 1g
Cholesterol Sodium

280mg

Total Carbohydrate

Dietary Fiber 2g Sugars 6g


Protein

14g
70% 260% 8% 15%

Vitamin A Vitamin C Calcium Iron


* Percent Daily Values are based on a 2,000 calorie diet.

fruitsandveggiesmatter.gov

Red Pepper Frittata

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30. Rhubarb Pico de Gallo


Recipe Summary: Preparation time: 10 minutes Number of Servings: 8 Cups of Fruits and Vegetables per Person: 0.5 Ingredients: 1 cup diced rhubarb 1/2 tsp salt 1-1/4 cup chopped cilantro Directions: Combine all ingredients in a bowl and mix together. Refrigerate. Serve cold. 1 cup diced tomatoes 1 cup diced white onions juice of 1/2 lime

Nutrition Facts
Rhubarb Pico de Gallo

Serving size 1/8 recipe


Amount Per Serving

Diabetic Exchange** Carbohydrates: 0 Meat: 0

Calories

20

Calories from Fat 0


% Daily Value (DV)*

Fruit: 0 Vegetable: 1 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included

Total Fat

0g 0mg 4g

0% 0% 0% 6% 1% 4%

Saturated Fat 0g
Cholesterol Sodium

150mg

Total Carbohydrate

Dietary Fiber 1g Sugars 2g


Protein

1g
8% 15% 2% 2%

Vitamin A Vitamin C Calcium Iron


* Percent Daily Values are based on a 2,000 calorie diet.

fruitsandveggiesmatter.gov

Rhubarb Pico de Gallo

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31. Rhubarb, Onion, and Raisin Chutney


Recipe Summary: Preparation time: 30 minutes Number of Servings: 6 Cups of Fruits and Vegetables per Person: 1 Ingredients: 1-1/2 lbs onions, halved lengthwise and cut crosswise into 1/4-inch slices 1 cup golden raisins 1/8 tsp ground cloves 1 lb rhubarb, trimmed and cut into 1/2-inch pieces (about 3 cups) Directions: In a large saucepan cook the onions in the oil over moderately low heat, stirring occasionally, until they are softened. While the onions are cooking, in a bowl combine the raisins, 1/2 cup hot water, the vinegar, the cloves, and the sugar, let the mixture stand for 15 minutes, and stir it into the onions. Bring the mixture to a boil, stirring, top it with the rhubarb (do not stir in the rhubarb), and cook the mixture, covered, at a slow boil for 5 minutes. Stir the mixture, cook it, uncovered, for 3 to 5 minutes more, or until the rhubarb is just tender, and season the chutney with salt and pepper. The chutney may be made 1 week in advance and kept in an airtight container and chilled. Serve the chutney warm or at room temperature. 3 Tbsp vegetable oil 3 Tbsp red-wine vinegar 1/4 cup sugar

Nutrition Facts
Rhubarb, Onion, and Raisin Chutney

Serving size 1/6 of recipe


Amount Per Serving

Diabetic Exchange** Carbohydrates: 0 Meat: 0

Calories

230

Calories from Fat 60


% Daily Value (DV)*

Fruit: 2 Vegetable: 2 Milk: 0 Fat: 1 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included

Total Fat

7g 0mg 42g

11% 5% 0% 0% 14% 16%

Saturated Fat 1g
Cholesterol Sodium

10mg

Total Carbohydrate

Dietary Fiber 4g Sugars 28g


Protein

3g
2% 25% 10% 4%

Vitamin A Vitamin C Calcium Iron


* Percent Daily Values are based on a 2,000 calorie diet.

fruitsandveggiesmatter.gov

Rhubarb, Onion, and Raisin Chutney

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32. Roasted Garlic and Green Pea Pasta Sauce


Recipe Summary: Preparation time: 30 minutes Number of Servings: 4 Cups of Fruits and Vegetables per Person: 0.5 Ingredients: 1 head garlic or 8 cloves jarred garlic 1 cup nonfat evaporated milk 2 Tbsp grated Parmesan cheese Directions: Preheat the oven to 350F. Cut off the stem end of the head of garlic exposing the cloves inside. Wrap in foil and bake in the preheated oven 1 hour or until very soft. Unwrap and allow to cool. Or use 8 cloves of jarred garlic. Drop the peas into boiling water and cook 2 minutes. Drain and toss into a blender. Squeeze the garlic head toward the cut end to collect all the soft flesh. Add to the peas in the blender along with the evaporated milk and salt. Blend until smooth. Push through a sieve and reheat. Serve over pasta with a sprinkling of Parmesan cheese and chopped parsley on top. 1 lb (2 cups) frozen peas 1/4 tsp salt 2 Tbsp chopped parsley

Nutrition Facts
Roasted Garlic and Green Pea Pasta Sauce

Serving size 1/4 of recipe


Amount Per Serving

Diabetic Exchange** Carbohydrates: 1 Meat: 0

Calories

120

Calories from Fat 10


% Daily Value (DV)*

Fruit: 0 Vegetable: 0 Milk: 1 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included

Total Fat

1g 0mg 20g

2% 0% 0% 13% 7% 16%

Saturated Fat 0g
Cholesterol Sodium

310mg

Total Carbohydrate

Dietary Fiber 4g Sugars 11g


Protein

9g
35% 20% 20% 6%

Vitamin A Vitamin C Calcium Iron


* Percent Daily Values are based on a 2,000 calorie diet.

fruitsandveggiesmatter.gov

Roasted Garlic and Green Pea Pasta Sauce

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33. Salsa for Everyone


Recipe Summary: Preparation time: 25 minutes Number of Servings: 4 Cups of Fruits and Vegetables per Person: 0.5 Ingredients: 1 small red onion, coarsely chopped 1 small bunch (8 to 10 sprigs) fresh parsley leaves 3 Tbsp red wine vinegar 1 tsp ground cumin Directions: Combine the onion, green bell pepper and parsley in a food processor. Process for 10 seconds, scrape down the sides and process again until the mixture is finely chopped. Halve the tomatoes and squeeze out most of the juice and seeds. Chop the tomatoes coarsely and then add them to the processor. Pulse several times to make a textured sauce: little bits of onion and tomato should remain. Transfer the mixture to a bowl and stir in the vinegar and lemon juice. Put the cumin in a small saucepan and toast over low heat, stirring, for 2 to 3 minutes at most, just until the cumin starts to smoke. Stir it into the salsa along with the salt and pepper. Cover and refrigerate until serving time. The salsa will keep about 1 week in the refrigerator. For a hotter version substitute 1 seeded fresh jalapeno pepper for the green bell pepper. You may also substitute toasted cumin seed for ground cumin. 1 medium green bell pepper, coarsely chopped 2 large or extra-large fresh tomatoes, cored 1 Tbsp lemon juice Salt and freshly ground pepper to taste

Nutrition Facts
Salsa for Everyone

Serving size 1/2 cup


Amount Per Serving

Diabetic Exchange** Carbohydrates: 0 Meat: 0

Calories

35

Calories from Fat 5


% Daily Value (DV)*

Fruit: 0 Vegetable: 1 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included

Total Fat

0g 0mg 7g

0% 0% 0% 3% 2% 8%

Saturated Fat 0g
Cholesterol Sodium

80mg

Total Carbohydrate

Dietary Fiber 2g Sugars 4g


Protein

1g
20% 70% 2% 4%

Vitamin A Vitamin C Calcium Iron


* Percent Daily Values are based on a 2,000 calorie diet.

fruitsandveggiesmatter.gov

Salsa for Everyone

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34. South-of-the-Border Watermelon Walla-Walla Sweet Onion Salsa


Recipe Summary: Preparation time: 1 hour, 15 minutes Number of Servings: 4 Cups of Fruits and Vegetables per Person: 0.75 Ingredients: 2 cups chopped seedless watermelon 3/4 cup canned black beans, rinsed and drained 1/4 cup chopped fresh cilantro 1 Tbsp brown sugar Directions: Stir together all ingredients in bowl. Refrigerate, covered at least 1 hour to blend flavors. Stir before serving. 3/4 cup Walla Walla sweet onion 1/4 cup chopped and seeded jalapeno chilies 1 large clove garlic, finely chopped pinch of salt

Nutrition Facts
South-of-the-Border Watermelon Walla-Walla Sweet Onion Salsa

Serving size 1/4 recipe


Amount Per Serving

Diabetic Exchange** Carbohydrates: 0 Meat: 0

Calories

90

Calories from Fat 5


% Daily Value (DV)*

Fruit: 0 Vegetable: 1 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included

Total Fat

1g 0mg 19g

1% 0% 0% 18% 6% 16%

Saturated Fat 0g
Cholesterol Sodium

440mg

Total Carbohydrate

Dietary Fiber 4g Sugars 10g


Protein

4g
15% 15% 4% 8%

Vitamin A Vitamin C Calcium Iron


* Percent Daily Values are based on a 2,000 calorie diet.

fruitsandveggiesmatter.gov

South-of-the-Border Watermelon Walla-Walla Sweet Onion Salsa

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35. Sun-dried tomato hummus


Recipe Summary: Preparation time: 2 hours, 15 minutes Number of Servings: 8 Cups of Fruits and Vegetables per Person: 0.5 Ingredients: 2 cans (15 oz) chickpeas, rinsed and drained 1/4 cup tahini (sesame seed paste) 1/2 cup chopped sun-dried tomato 2 tsp lemon juice Directions: Process chick peas, yogurt, tahini, garlic in food processor until smooth. Stir in sun-dried tomato bits and herbs; season to taste with lemon juice. Refrigerate 2 hours. Spoon hummus into serving bowl and serve with toasted pita wedges. 1/3 cup fat free yogurt 3 garlic cloves 1 tsp dried oregano leaves

Nutrition Facts
Sun-dried tomato hummus

Serving size 1/8 recipe


Amount Per Serving

Diabetic Exchange** Carbohydrates: 2 Meat: 0

Calories

190

Calories from Fat 50


% Daily Value (DV)*

Fruit: 0 Vegetable: 0 Milk: 0 Fat: 1 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included

Total Fat

5g 0mg 29g

8% 3% 0% 17% 10% 24%

Saturated Fat 1g
Cholesterol Sodium

400mg

Total Carbohydrate

Dietary Fiber 6g Sugars 2g


Protein

8g
2% 10% 8% 15%

Vitamin A Vitamin C Calcium Iron


* Percent Daily Values are based on a 2,000 calorie diet.

fruitsandveggiesmatter.gov

Sun-dried tomato hummus

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36. Sweet Onion Pineapple Salsa


Recipe Summary: Preparation time: 15 minutes Number of Servings: 5 Cups of Fruits and Vegetables per Person: 0.5 Ingredients: 1/2 cup chopped sweet onion 1/2 cup diced red bell pepper 1 Tbsp chopped jalapeno pepper Directions: In medium bowl, combine all ingredients, stirring until blended. 2 cups chopped pineapple 1 Tbsp chopped fresh cilantro 1 Tbsp fresh lime juice

Nutrition Facts
Sweet Onion Pineapple Salsa

Serving size 1/2 cup


Amount Per Serving

Diabetic Exchange** Carbohydrates: 0 Meat: 0

Calories

40

Calories from Fat 0


% Daily Value (DV)*

Fruit: 1 Vegetable: 0 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included

Total Fat

0g 0mg 11g

0% 0% 0% 0% 4% 4%

Saturated Fat 0g
Cholesterol Sodium

0mg

Total Carbohydrate

Dietary Fiber 1g Sugars 6g


Protein

1g
10% 90% 2% 2%

Vitamin A Vitamin C Calcium Iron


* Percent Daily Values are based on a 2,000 calorie diet.

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37. Tomatillo Salsa


Recipe Summary: Preparation time: 20 minutes Number of Servings: 4 Cups of Fruits and Vegetables per Person: 1 Ingredients: 12 tomatillos, husks removed, washed and finely chopped or 2 (12oz) cans tomatillos, drained and finely chopped 1 small white onion, finely chopped 1 clove gralic, finely chopped pinch of sugar, optional Directions: In a medium bowl, mix all ingredients. Season with salt and sugar, if desired. Serve or store salsa in refrigerator for up to three days in a covered plastic or glass container. 4 serrano chilies, finely chopped, seeded if desired 1/4 cup chopped fresh cilantro pinch of salt, optional

Nutrition Facts
Tomatillo Salsa

Serving size 1/4 of recipe, about 1/2 cup


Amount Per Serving

Diabetic Exchange** Carbohydrates: 0 Meat: 0

Calories

50

Calories from Fat 10


% Daily Value (DV)*

Fruit: 0 Vegetable: 2 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included

Total Fat

1g 0mg 10g

2% 0% 0% 3% 3% 12%

Saturated Fat 0g
Cholesterol Sodium

75mg

Total Carbohydrate

Dietary Fiber 3g Sugars 6g


Protein

1g
4% 30% 2% 4%

Vitamin A Vitamin C Calcium Iron


* Percent Daily Values are based on a 2,000 calorie diet.

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38. Tortilla Pizzas


Recipe Summary: Preparation time: 20 minutes Number of Servings: 6 Cups of Fruits and Vegetables per Person: 1 Ingredients: 12 small corn or flour tortillas 1 (16oz) can refried beans 2 ounces fresh or canned green chili peppers, diced 3 cups chopped vegetables, such as broccoli, mushrooms, spinach, and bell peppers 1/2 cup chopped cilantro (optional) Directions: Brush one side of each of two tortillas with water. Press the wet sides of the tortillas together to from a thick crust for the pizza. Brush the outside of the tortillas with a small amount of oil or margarine. Evenly brown both sides in a heated frying pan. Repeat with the rest of the tortillas. Set aside. Heat refried beans, chopped onion, and half of the diced chili peppers together in a medium saucepan, stirring occasionally. Remove from heat. Spread about 1/3 cup of the bean mixture on each tortilla pizza. Sprinkle with 1 tablespoon of taco sauce, then top with 1/2 cup of the chopped vegetables, 1 teaspoon of diced chili peppers, and 1 tablespoon of shredded cheese for each pizza. Return to frying pan and heat until cheese melts. Top with cilantro, if desired. Serve immediately. Vegetable Oil or Margarine 1/4 cup chopped onion 6 Tbsp red taco sauce 1/2 cup (2oz) shredded part-skim mozzarella cheese

Nutrition Facts
Tortilla Pizzas

Serving size 1 pizza


Amount Per Serving

Diabetic Exchange** Carbohydrates: 2 Meat: 1

Calories

270

Calories from Fat 60


% Daily Value (DV)*

Fruit: 0 Vegetable: 1 Milk: 0 Fat: 1 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included

Total Fat

7g 5mg 42g

11% 8% 2% 15% 14% 28%

Saturated Fat 2g
Cholesterol Sodium

370mg

Total Carbohydrate

Dietary Fiber 7g Sugars 2g


Protein

9g
30% 30% 15% 15%

Vitamin A Vitamin C Calcium Iron


* Percent Daily Values are based on a 2,000 calorie diet.

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39. Vegetable Curry


Recipe Summary: Preparation time: 20 minutes Number of Servings: 8 Cups of Fruits and Vegetables per Person: 0.75 Ingredients: 2 lbs mixed vegetables (french beans, carrots, peas, potatoes and cauliflower) 10 mild red chilies 7 cloves garlic 1 inch piece fresh ginger root, grated 1/2 tsp curry powder 3 Tbsp whipped cream salt to taste Directions: Prepare and cook the mixed vegetables according to their type, breaking or cutting large ones into bite sized pieces. Grind the onions, chilies, poppy seeds, garlic, turmeric and ginger to a paste. Melt butter in a heavy based saucepan. Add the paste and cook for 3 to 4 minutes. Stir in the curry powder and cook for a further few minutes. Then add the vegetables and water. Bring to a boil and cook for a few minutes. Stir in the yogurt, cream, sugar and salt, heat gently then serve hot with pita bread. 2 onions, chopped 10 tsp poppy seeds 1/2 tsp tumeric 3 tsp melted butter 7 oz plain yogurt 1 tsp sugar

Nutrition Facts
Vegetable Curry

Serving size 1/8 recipe


Amount Per Serving

Diabetic Exchange** Carbohydrates: 1 Meat: 0

Calories

200

Calories from Fat 50


% Daily Value (DV)*

Fruit: 0 Vegetable: 4 Milk: 0 Fat: 1 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included

Total Fat

6g 5mg 33g

9% 10% 2% 4% 11% 44%

Saturated Fat 2g
Cholesterol Sodium

85mg

Total Carbohydrate

Dietary Fiber 11g Sugars 6g


Protein

8g
180% 35%

Vitamin A Vitamin C

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Vegetable Curry

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Calcium Iron
* Percent Daily Values are based on a 2,000 calorie diet.

15% 20%

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40. Vegetable Medley with Salsa Dip


Recipe Summary: Preparation time: 15 minutes Number of Servings: 4 Cups of Fruits and Vegetables per Person: 1 Ingredients: 2 carrots, cut into 3-inch sticks 1/2 jicama, peeled and cut into 3-inch sticks 6 green onions, trimmed 1 cup fresh salsa Directions: Arrange cut vegetables on a platter. In a small bowl, mix sour cream and salsa. Serve. 2 celery stalks, cut into 3-inch sticks 1 bunch radishes, trimmed 1 cup fat-free sour cream

Nutrition Facts
Vegetable Medley with Salsa Dip

Serving size 1/4 of recipe


Amount Per Serving

Diabetic Exchange** Carbohydrates: 0 Meat: 0

Calories

140

Calories from Fat 0


% Daily Value (DV)*

Fruit: 0 Vegetable: 3 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included

Total Fat

0g 10mg 28g

0% 0% 3% 14% 9% 24%

Saturated Fat 0g
Cholesterol Sodium

330mg

Total Carbohydrate

Dietary Fiber 6g Sugars 11g


Protein

6g
150% 50% 15% 4%

Vitamin A Vitamin C Calcium Iron

* Percent Daily Values are based on a 2,000 calorie diet.

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41. Vegetarian Stuffed Peppers


Recipe Summary: Preparation time: 30 minutes Number of Servings: 8 Cups of Fruits and Vegetables per Person: 0.75 Ingredients: 4 red or green bell peppers 1 medium onion 3 garlic cloves 1/4 tsp salt Directions: Preheat oven to 425F. Lightly oil a large shallow baking pan. Cut peppers in half lengthwise and remove seeds. Arrange peppers cut sides up in baking pan and lightly oil cut edges of stems. Halve cherry tomatoes and chop onion and basil. Finely chop garlic. In a bowl toss tomatoes, onion, basil, garlic, olive oil, salt and pepper to taste. Spoon equal portions of mixture into peppers and roast in upper third of oven until peppers are tender, about 20 minutes. 2 cups (1 pint) cherry tomatoes 1 cup fresh basil leaves 2 tsp olive oil 1/4 tsp pepper

Nutrition Facts
Vegetarian Stuffed Peppers

Serving size 1/8 recipe


Amount Per Serving

Diabetic Exchange** Carbohydrates: 0 Meat: 0

Calories

40

Calories from Fat 10


% Daily Value (DV)*

Fruit: 0 Vegetable: 1 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included

Total Fat

2g 0mg 7g

2% 0% 0% 3% 2% 8%

Saturated Fat 0g
Cholesterol Sodium

80mg

Total Carbohydrate

Dietary Fiber 2g Sugars 4g


Protein

1g
20% 120% 2% 4%

Vitamin A Vitamin C Calcium Iron


* Percent Daily Values are based on a 2,000 calorie diet.

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42. Watermelon Bits


Recipe Summary: Preparation time: 10 minutes Number of Servings: 6 Cups of Fruits and Vegetables per Person: 1 Ingredients: 1 cup fresh lime juice 1/4 tsp hot-pepper sauce Directions: In a small bowl suitable for dipping, stir together lime juice, salt, and hot pepper sauce; adjust seasoning to taste. Place bowl in center of large platter, arrange watermelon around bowl, and serve with wooden picks. 1/2 tsp salt 6 cups watermelon, seeded

Nutrition Facts
Watermelon Bits

Serving size 1/6 of recipe


Amount Per Serving

Diabetic Exchange** Carbohydrates: 0 Meat: 0

Calories

60

Calories from Fat 0


% Daily Value (DV)*

Fruit: 1 Vegetable: 0 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included

Total Fat

0g 0mg 15g

0% 0% 0% 8% 5% 4%

Saturated Fat 0g
Cholesterol Sodium

200mg

Total Carbohydrate

Dietary Fiber 1g Sugars 10g


Protein

1g
20% 40% 2% 2%

Vitamin A Vitamin C Calcium Iron


* Percent Daily Values are based on a 2,000 calorie diet.

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