Fruit and VegetabIe Recipes

yummy recipes
By: meb
yummy recipes
TabIe of Contents
1. Apple Dumplings
2. Bow Tie Pasta with Roasted Garlic and Eggplant
3. Bruschetta with Plums and Fresh Basil
4. Gazpacho
5. Pasta Salad Florentine
6. Tortilla Pizzas
Iruitsandveggiesmatter.gov
yummy recipes
1. AppIe DumpIings
Number oI Servings: 6
Cups oI Fruits and Vegetables per Person: 1
Recipe Summary:
Preparation time: 45 minutes
Ingredients:
2 Tbsp Iirmly packed light brown sugar 1-1/2 tsp cinnamon
1 tsp cornstarch 1 tsp vanilla extract
6 Macintosh apples, peeled and cored 6 square egg roll wrappers
Cooking spray
Directions:
Preheat the oven to 375F. Spray six muIIin cups with non-stick cooking spray. In a large bowl, combine
the sugar, cinnamon, cornstarch, vanilla, and 1 Tbsp water. Add the apples; toss to coat. Place one apple
in the center oI each egg roll wrapper. Bring the corners up to the top oI the apple, pressing and Iolding
to seal the edges. Stand each dumpling in a muIIin cup and lightly spray the tops with non-stick cooking
spray. Bake until golden, about 20 minutes. Cool on a rack 15 minutes; serve warm.
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AppIe DumpIings
Serving size 1/6 of recipe
-.&"'# /0$ 10$2%'3
4*5&$%0, 190 Calories from Fat 5
6 7*%58 9*5"0 :79;<
=&#*5 )*# 1g
Saturated Fat 0g
4>&50,#0$&5 5mg
1&?%". 190mg
=&#*5 4*$@&>8?$*#0 43g
Dietary Fiber 4g
Sugars 19g
/$&#0%' 4g
1%
0%
2%
8%
14%
16%
2% Vitamin A
Vitamin C
Calcium
ron
10%
4%
8%
` Percent Daily Values are based on a 2,000 calorie diet.
Fruit: 1
VegetabIe: 0
MiIk: 0
Fat: 0
Other: 0
** Diabetic exchanges are caIcuIated based
on the American Diabetes Association
Exchange System. This site rounds
exchanges up or down to equaI whoIe
numbers. Therefore, partiaI exchanges are not
incIuded
Diabetic Exchange**
Carbohydrates: 1
Meat: 0
1 Iruitsandveggiesmatter.gov Apple Dumplings
yummy recipes
2. Bow Tie Pasta with Roasted GarIic and EggpIant
Number oI Servings: 6
Cups oI Fruits and Vegetables per Person: 5
Recipe Summary:
Preparation time: 1 hour, 40 minutes
Ingredients:
1 package (12 oz) dried large bow tie pasta 2 Tbsp Iresh parsley
1/4 cup Ireshly grated parmesan cheese 1 bulb garlic, roasted
6 cups eggplant, peeled and cut into 1-inch
cubes
1/2 cup balsamic vinegar
4 Tbsp olive oil 1/4 tsp dried oregano
1/2 tsp Iresh ground pepper 3 cups (about 3 medium) chopped tomatoes
Directions:
Separate roasted garlic cloves, peel, and set aside. In a medium bowl, combine eggplant, vinegar, 3 Tbsp
olive oil, oregano, and pepper. Mix thoroughly and marinate in the reIrigerator Ior 1 hour. Place eggplant
mixture, with liquid, on a baking pan. Bake in a preheated 425F oven Ior 25 minutes. Stir every 5 to 6
minutes. About 10 minutes beIore eggplant is completely cooked, heat 1 tablespoon olive oil in a skillet.
Add tomatoes and garlic. Saute Ior 5 minutes. At the same time, cook pasta in a pot oI boiling water
according to package instructions. Drain and divide cooked pasta on 4 serving plates. Cover pasta with
roasted eggplant. Cover with equal portions oI tomato-garlic mixture and top with parsley. Serve
immediately sprinkled with Parmesan cheese.
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Bow Tie Pasta with Roasted GarIic and
EggpIant
Serving size 1/6 recipe
-.&"'# /0$ 10$2%'3
4*5&$%0, 370 Calories from Fat 100
6 7*%58 9*5"0 :79;<
=&#*5 )*# 11g
Saturated Fat 2g
4>&50,#0$&5 5mg
1&?%". 65mg
=&#*5 4*$@&>8?$*#0 58g
Dietary Fiber 5g
Sugars 10g
/$&#0%' 11g
17%
10%
2%
3%
19%
20%
20% Vitamin A
Vitamin C
Calcium
ron
25%
8%
15%
Fruit: 0
VegetabIe: 2
MiIk: 0
Fat: 2
Other: 0
** Diabetic exchanges are caIcuIated based
on the American Diabetes Association
Exchange System. This site rounds
exchanges up or down to equaI whoIe
numbers. Therefore, partiaI exchanges are not
incIuded
Diabetic Exchange**
Carbohydrates: 3
Meat: 0
2 Iruitsandveggiesmatter.gov Bow Tie Pasta with Roasted Garlic and Eggplant
yummy recipes
` Percent Daily Values are based on a 2,000 calorie diet.
3 Iruitsandveggiesmatter.gov Bow Tie Pasta with Roasted Garlic and Eggplant
yummy recipes
3. Bruschetta with PIums and Fresh BasiI
Number oI Servings: 6
Cups oI Fruits and Vegetables per Person: 1
Recipe Summary:
Preparation time: 30 minutes
Ingredients:
1 sourdough baguette (24 inch) 4 oz Iat-Iree cream cheese, whipped
6 cups sliced Iresh CaliIornia plums 1 cup Iresh basil
Directions:
Slice baguette into 24 inch-thick pieces. Toast in a 350F oven until golden brown. Spread each slice oI
bread with Iat-Iree cream cheese. Slice plums into thin slices. Place several slices oI plum on each piece
oI bruschetta. Garnish with Iresh basil leaI.
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Bruschetta with PIums and Fresh BasiI
Serving size 4 bruschetta
-.&"'# /0$ 10$2%'3
4*5&$%0, 120 Calories from Fat 10
6 7*%58 9*5"0 :79;<
=&#*5 )*# 1g
Saturated Fat 0g
4>&50,#0$&5 0mg
1&?%". 160mg
=&#*5 4*$@&>8?$*#0 25g
Dietary Fiber 3g
Sugars 17g
/$&#0%' 5g
2%
0%
0%
7%
8%
12%
20% Vitamin A
Vitamin C
Calcium
ron
30%
6%
4%
` Percent Daily Values are based on a 2,000 calorie diet.
Fruit: 1
VegetabIe: 0
MiIk: 0
Fat: 0
Other: 0
** Diabetic exchanges are caIcuIated based
on the American Diabetes Association
Exchange System. This site rounds
exchanges up or down to equaI whoIe
numbers. Therefore, partiaI exchanges are not
incIuded
Diabetic Exchange**
Carbohydrates: 0
Meat: 0
4 Iruitsandveggiesmatter.gov Bruschetta with Plums and Fresh Basil
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4. Gazpacho
Number oI Servings: 6
Cups oI Fruits and Vegetables per Person: 2
Recipe Summary:
Preparation time: 2 hours
Ingredients:
8 large tomatoes 1 large cucumber, peeled, seeded and Iinely
diced
1 large green bell pepper, Iinely chopped 1 medium-size red onion, minced
3 Tbsp red wine vinegar 1 Tbsp olive oil
3 Tbsp lemon juice 2-1/2 Tbsp chopped Iresh parsley or 2 tsp
dried basil
salt and Iresh ground pepper to taste tabasco sauce to taste
Directions:
To peel the tomatoes, submerge them in boiling water Ior 15 seconds. Place into a colander and rinse
under cold water. The skins should slip right oII. Core the tomatoes and gently squeeze out the seeds.
Coarsely chop halI oI the tomatoes and puree the other halI in a Iood processor. Combine the puree and
chopped tomatoes in a large mixing bowl. Blend the remaining ingredients with the tomatoes. Cover and
reIrigerate Ior several hours beIore serving. Serve chilled; garnish with herbed croutons iI desired.
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Gazpacho
Serving size 1/6 recipe
-.&"'# /0$ 10$2%'3
4*5&$%0, 80 Calories from Fat 25
6 7*%58 9*5"0 :79;<
=&#*5 )*# 3g
Saturated Fat 0g
4>&50,#0$&5 0mg
1&?%". 65mg
=&#*5 4*$@&>8?$*#0 14g
Dietary Fiber 4g
Sugars 8g
/$&#0%' 3g
5%
0%
0%
3%
5%
16%
45% Vitamin A
Vitamin C
Calcium
ron
100%
4%
4%
` Percent Daily Values are based on a 2,000 calorie diet.
Fruit: 0
VegetabIe: 2
MiIk: 0
Fat: 0
Other: 0
** Diabetic exchanges are caIcuIated based
on the American Diabetes Association
Exchange System. This site rounds
exchanges up or down to equaI whoIe
numbers. Therefore, partiaI exchanges are not
incIuded
Diabetic Exchange**
Carbohydrates: 0
Meat: 0
5 Iruitsandveggiesmatter.gov Gazpacho
yummy recipes
5. Pasta SaIad FIorentine
Number oI Servings: 4
Cups oI Fruits and Vegetables per Person: 1
Recipe Summary:
Preparation time: 20 minutes
Ingredients:
6 oz small tube-shaped pasta 2 cups (2 oz) torn Iresh spinach
2 cups (11 oz) halved cherry tomatoes 1-1/2 cups (10 oz) Irozen peas, placed in sieve
and thawed with hot running water
1/2 cup shelled pistachios 2 Tbsp honey
2-1/2 Tbsp Dijon mustard 3 Tbsp red wine vinegar
1-1/2 tsp dried oregano 1/2 tsp garlic powder
Directions:
Drop pasta into boiling water; return to boil. Cook 10 to 15 minutes or until tender. Drain. Toss pasta,
spinach, tomatoes, peas, pistachios and dressing in large bowl.
To prepare dressing:
Combine honey, mustard, vinegar, oregano and garlic powder. Mix until well combined.
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Pasta SaIad FIorentine
Serving size 1/4 recipe
-.&"'# /0$ 10$2%'3
4*5&$%0, 340 Calories from Fat 70
6 7*%58 9*5"0 :79;<
=&#*5 )*# 8g
Saturated Fat 1g
4>&50,#0$&5 0mg
1&?%". 200mg
=&#*5 4*$@&>8?$*#0 56g
Dietary Fiber 6g
Sugars 15g
/$&#0%' 13g
12%
5%
0%
8%
19%
24%
70% Vitamin A
Vitamin C
Calcium
ron
40%
6%
20%
` Percent Daily Values are based on a 2,000 calorie diet.
Fruit: 0
VegetabIe: 1
MiIk: 0
Fat: 0
Other: 0
** Diabetic exchanges are caIcuIated based
on the American Diabetes Association
Exchange System. This site rounds
exchanges up or down to equaI whoIe
numbers. Therefore, partiaI exchanges are not
incIuded
Diabetic Exchange**
Carbohydrates: 4
Meat: 0
6 Iruitsandveggiesmatter.gov Pasta Salad Florentine
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6. TortiIIa Pizzas
Number oI Servings: 6
Cups oI Fruits and Vegetables per Person: 1
Recipe Summary:
Preparation time: 20 minutes
Ingredients:
12 small corn or Ilour tortillas Vegetable Oil or Margarine
1 (16oz) can reIried beans 1/4 cup chopped onion
2 ounces Iresh or canned green chili peppers,
diced
6 Tbsp red taco sauce
3 cups chopped vegetables, such as broccoli,
mushrooms, spinach, and bell peppers
1/2 cup (2oz) shredded part-skim mozzarella
cheese
1/2 cup chopped cilantro (optional)
Directions:
Brush one side oI each oI two tortillas with water. Press the wet sides oI the tortillas together to Irom a
thick crust Ior the pizza. Brush the outside oI the tortillas with a small amount oI oil or margarine.
Evenly brown both sides in a heated Irying pan. Repeat with the rest oI the tortillas. Set aside. Heat
reIried beans, chopped onion, and halI oI the diced chili peppers together in a medium saucepan, stirring
occasionally. Remove Irom heat. Spread about 1/3 cup oI the bean mixture on each tortilla pizza.
Sprinkle with 1 tablespoon oI taco sauce, then top with 1/2 cup oI the chopped vegetables, 1 teaspoon oI
diced chili peppers, and 1 tablespoon oI shredded cheese Ior each pizza. Return to Irying pan and heat
until cheese melts. Top with cilantro, iI desired. Serve immediately.
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TortiIIa Pizzas
Serving size 1 pizza
-.&"'# /0$ 10$2%'3
4*5&$%0, 270 Calories from Fat 60
6 7*%58 9*5"0 :79;<
=&#*5 )*# 7g
Saturated Fat 2g
4>&50,#0$&5 5mg
1&?%". 370mg
=&#*5 4*$@&>8?$*#0 42g
Dietary Fiber 7g
Sugars 2g
/$&#0%' 9g
11%
8%
2%
15%
14%
28%
30% Vitamin A
Vitamin C
Calcium
ron
30%
15%
15%
Fruit: 0
VegetabIe: 1
MiIk: 0
Fat: 1
Other: 0
** Diabetic exchanges are caIcuIated based
on the American Diabetes Association
Exchange System. This site rounds
exchanges up or down to equaI whoIe
numbers. Therefore, partiaI exchanges are not
incIuded
Diabetic Exchange**
Carbohydrates: 2
Meat: 1
7 Iruitsandveggiesmatter.gov Tortilla Pizzas
yummy recipes
` Percent Daily Values are based on a 2,000 calorie diet.
8 Iruitsandveggiesmatter.gov Tortilla Pizzas