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apps.nccd.gov-cookbook
apps.nccd.gov-cookbook
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
fruitsandveggiesmatter.gov
apps.nccd.gov-cookbook
Nutrition Facts
Apple Fennel Soup
Calories
100
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
4g
70% 15% 4% 4%
fruitsandveggiesmatter.gov
apps.nccd.gov-cookbook
* Percent Daily Values are based on a 2,000 calorie diet.
fruitsandveggiesmatter.gov
apps.nccd.gov-cookbook
Nutrition Facts
Apple-Hazelnut Salad In A Cup
Calories
350
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
Saturated Fat 2g
Cholesterol Sodium
100mg
Total Carbohydrate
3g
35% 25% 10% 10%
fruitsandveggiesmatter.gov
apps.nccd.gov-cookbook
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
Calories
260
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
Saturated Fat 1g
Cholesterol Sodium
310mg
Total Carbohydrate
5g
25% 10% 6% 10%
fruitsandveggiesmatter.gov
Aprium Muffins
apps.nccd.gov-cookbook
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
Calories
150
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
Saturated Fat 0g
Cholesterol Sodium
470mg
Total Carbohydrate
11g
fruitsandveggiesmatter.gov
Artichoke Gondolas
apps.nccd.gov-cookbook
Vitamin A Vitamin C Calcium Iron
* Percent Daily Values are based on a 2,000 calorie diet.
fruitsandveggiesmatter.gov
Artichoke Gondolas
apps.nccd.gov-cookbook
Nutrition Facts
Artichokes with Garlic Dip
Calories
130
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
11g
8% 40% 20% 15%
fruitsandveggiesmatter.gov
apps.nccd.gov-cookbook
Nutrition Facts
Avocado Green Onion Party Dip
Calories
120
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
8g
30% 40% 8% 6%
fruitsandveggiesmatter.gov
apps.nccd.gov-cookbook
Nutrition Facts
Baba Ghanoush (Eggplant Dip)
Calories
70
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
2g
4% 15%
Vitamin A Vitamin C
fruitsandveggiesmatter.gov
apps.nccd.gov-cookbook
Calcium Iron
* Percent Daily Values are based on a 2,000 calorie diet.
4% 4%
fruitsandveggiesmatter.gov
10
apps.nccd.gov-cookbook
Nutrition Facts
Baked Acorn Squash with Pineapple
Calories
80
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
1g
10% 35% 6% 8%
fruitsandveggiesmatter.gov
11
apps.nccd.gov-cookbook
Nutrition Facts
Baked Buttercup Squash
Calories
210
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
4g
810% 130% 20% 15%
fruitsandveggiesmatter.gov
12
apps.nccd.gov-cookbook
Nutrition Facts
Baked Onions
Calories
70
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
1g
0% 10% 2% 2%
fruitsandveggiesmatter.gov
Baked Onions
13
apps.nccd.gov-cookbook
Nutrition Facts
Bean Gazpacho
Calories
290
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
14g
20% 130% 10% 25%
fruitsandveggiesmatter.gov
Bean Gazpacho
14
apps.nccd.gov-cookbook
Nutrition Facts
Black Bean and Corn Soup
Calories
120
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
6g
30% 45% 6% 15%
fruitsandveggiesmatter.gov
15
apps.nccd.gov-cookbook
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
Calories
120
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
1g
15% 60% 2% 2%
fruitsandveggiesmatter.gov
16
apps.nccd.gov-cookbook
Nutrition Facts
Cantaloupe Salsa
Calories
45
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
1g
90% 160% 2% 2%
fruitsandveggiesmatter.gov
Cantaloupe Salsa
17
apps.nccd.gov-cookbook
Nutrition Facts
Cantaloupe Soup
Calories
120
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
2g
160% 160% 4% 6%
fruitsandveggiesmatter.gov
Cantaloupe Soup
18
apps.nccd.gov-cookbook
Nutrition Facts
Caribbean Watermelon Salsa
Calories
35
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
1g
6% 25% 2% 2%
fruitsandveggiesmatter.gov
19
apps.nccd.gov-cookbook
Nutrition Facts
Chick-Peas with Sun-Dried Tomatoes
Calories
200
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
9g
6% 15% 6% 10%
fruitsandveggiesmatter.gov
20
apps.nccd.gov-cookbook
Nutrition Facts
Chickpea and Spinach Curry
Calories
150
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
7g
90% 50% 10% 15%
fruitsandveggiesmatter.gov
21
apps.nccd.gov-cookbook
Nutrition Facts
Chickpea Dip
Calories
140
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
7g
2% 6% 8% 10%
fruitsandveggiesmatter.gov
Chickpea Dip
22
apps.nccd.gov-cookbook
Nutrition Facts
ChutneyPineapple Slaw
Calories
80
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
1g
50% 60% 4% 4%
fruitsandveggiesmatter.gov
ChutneyPineapple Slaw
23
apps.nccd.gov-cookbook
Nutrition Facts
Cranberry Salsa
Calories
35
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
1g
8% 25% 2% 2%
fruitsandveggiesmatter.gov
Cranberry Salsa
24
apps.nccd.gov-cookbook
Nutrition Facts
Cucumber Yogurt Dip
Calories
100
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
7g
70% 35% 20% 4%
fruitsandveggiesmatter.gov
25
apps.nccd.gov-cookbook
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
Calories
300
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
Saturated Fat 1g
Cholesterol Sodium
600mg
Total Carbohydrate
8g
fruitsandveggiesmatter.gov
26
apps.nccd.gov-cookbook
Vitamin A Vitamin C Calcium Iron
* Percent Daily Values are based on a 2,000 calorie diet.
fruitsandveggiesmatter.gov
27
apps.nccd.gov-cookbook
Nutrition Facts
Fat-Free Kiwi Mango Salsa
Serving size 1
Amount Per Serving
Calories
80
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
1g
10% 150% 4% 2%
fruitsandveggiesmatter.gov
28
apps.nccd.gov-cookbook
Nutrition Facts
Fresh Northwest Cherry Salsa
Calories
50
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
1g
6% 30% 2% 2%
fruitsandveggiesmatter.gov
29
apps.nccd.gov-cookbook
Nutrition Facts
Mango and Tomatillo Salsa
Calories
60
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
1g
25% 25% 0% 2%
fruitsandveggiesmatter.gov
30
apps.nccd.gov-cookbook
Nutrition Facts
Onion Salsa Salad
Calories
80
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
3g
8% 60% 4% 6%
fruitsandveggiesmatter.gov
31
apps.nccd.gov-cookbook
Nutrition Facts
Papaya Pineapple Salsa
Calories
40
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
1g
8% 60% 2% 2%
fruitsandveggiesmatter.gov
32
apps.nccd.gov-cookbook
Nutrition Facts
Red Pepper Frittata
Calories
120
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
14g
70% 260% 8% 15%
fruitsandveggiesmatter.gov
33
apps.nccd.gov-cookbook
Nutrition Facts
Rhubarb Pico de Gallo
Calories
20
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
1g
8% 15% 2% 2%
fruitsandveggiesmatter.gov
34
apps.nccd.gov-cookbook
Nutrition Facts
Rhubarb, Onion, and Raisin Chutney
Calories
230
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
Saturated Fat 1g
Cholesterol Sodium
10mg
Total Carbohydrate
3g
2% 25% 10% 4%
fruitsandveggiesmatter.gov
35
apps.nccd.gov-cookbook
Nutrition Facts
Roasted Garlic and Green Pea Pasta Sauce
Calories
120
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
9g
35% 20% 20% 6%
fruitsandveggiesmatter.gov
36
apps.nccd.gov-cookbook
Nutrition Facts
Salsa for Everyone
Calories
35
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
1g
20% 70% 2% 4%
fruitsandveggiesmatter.gov
37
apps.nccd.gov-cookbook
Nutrition Facts
South-of-the-Border Watermelon Walla-Walla Sweet Onion Salsa
Calories
90
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
4g
15% 15% 4% 8%
fruitsandveggiesmatter.gov
38
apps.nccd.gov-cookbook
Nutrition Facts
Sun-dried tomato hummus
Calories
190
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
Saturated Fat 1g
Cholesterol Sodium
400mg
Total Carbohydrate
8g
2% 10% 8% 15%
fruitsandveggiesmatter.gov
39
apps.nccd.gov-cookbook
Nutrition Facts
Sweet Onion Pineapple Salsa
Calories
40
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
1g
10% 90% 2% 2%
fruitsandveggiesmatter.gov
40
apps.nccd.gov-cookbook
Nutrition Facts
Tomatillo Salsa
Calories
50
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
1g
4% 30% 2% 4%
fruitsandveggiesmatter.gov
Tomatillo Salsa
41
apps.nccd.gov-cookbook
Nutrition Facts
Tortilla Pizzas
Calories
270
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
Saturated Fat 2g
Cholesterol Sodium
370mg
Total Carbohydrate
9g
30% 30% 15% 15%
fruitsandveggiesmatter.gov
Tortilla Pizzas
42
apps.nccd.gov-cookbook
fruitsandveggiesmatter.gov
Tortilla Pizzas
43
apps.nccd.gov-cookbook
Nutrition Facts
Vegetable Curry
Calories
200
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
Saturated Fat 2g
Cholesterol Sodium
85mg
Total Carbohydrate
8g
180% 35%
Vitamin A Vitamin C
fruitsandveggiesmatter.gov
Vegetable Curry
44
apps.nccd.gov-cookbook
Calcium Iron
* Percent Daily Values are based on a 2,000 calorie diet.
15% 20%
fruitsandveggiesmatter.gov
Vegetable Curry
45
apps.nccd.gov-cookbook
Nutrition Facts
Vegetable Medley with Salsa Dip
Calories
140
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
6g
150% 50% 15% 4%
fruitsandveggiesmatter.gov
46
apps.nccd.gov-cookbook
Nutrition Facts
Vegetarian Stuffed Peppers
Calories
40
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
1g
20% 120% 2% 4%
fruitsandveggiesmatter.gov
47
apps.nccd.gov-cookbook
Nutrition Facts
Watermelon Bits
Calories
60
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
1g
20% 40% 2% 2%
fruitsandveggiesmatter.gov
Watermelon Bits
48