This popular appetizer is delicious with mushroom topping.

Source: Fruits & Veggies—More Matters™ recipes. It meets the Centers for Disease Control and Prevention’s strict nutrition guidelines as a healthy recipe.

Category: Appetizers, Dips & Salsa

Think Variety; Think Color:

Preparation time:

Serves: 8

Cups of Fruits and Vegetables per Serving: 1

Ingredients:

Heat oil, pepper and curry powder in deep skillet over MEDIUM-HIGH heat. Add mushrooms, onion, 2 cloves minced garlic and oregano. Mix well, cover and cook 2-3 minutes. Remove lid, lower heat and continue to cook, stirring often until mushroom mixture is somewhat dry in texture.  

Remove from heat and mix in vinegar and chopped parsley. Adjust seasonings. Cool to room temperature. Toast bread until golden. While toast is still warm, rub cut garlic on one side of each slice. If desired, drizzle with olive oil. Place warm bruschetta around mushroom topping and serve immediately. 

*Optional ingredients are not included in dietary analysis. 

Each serving provides: A good source of folate and potassium

Credit: Recipe courtesy of Produce for Better Health Foundation (PBH). This recipe meets PBH and Centers for Disease Control & Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.

Sweet Potato-Pear Soup 

A starter soup guaranteed to be a smashing success at your next dinner party.

Source: Fruits & Veggies—More Matters™ recipes. It meets the Centers for Disease Control and Prevention’s strict nutrition guidelines as a healthy recipe.

Category: Soups

Think Variety; Think Color:

Preparation time: 1 hour and 20 minutes

Serves: 6

Cups of Fruits and Vegetables per Serving: 1

Ingredients:

2 tsp. vegetable oil
1 cup (1 large) onion, chopped
½ cup (1 medium stalk(s)) celery, sliced
3 cups (3 medium) sweet potatoes, peeled and cubed
2 cups (2 medium) ripe pears, peeled and cubed; extra pear for garnish (optional)
4 cups low-sodium chicken broth
½ cup dry vermouth
1 stick cinnamon
1 tsp. orange zest, finely grated
½ tsp. dried thyme
¼ tsp. ground nutmeg
¼ tsp. black pepper, freshly ground
1 8-oz. package(s) low-fat plain yogurt (optional)
fresh parsley, chopped, for garnish

In a large saucepan, heat the oil over MEDIUM heat. Add the onion and celery and cook for about 10 minutes, or until soft but not browned. Add the sweet potatoes, pears, chicken broth, vermouth, cinnamon stick, orange zest, and thyme. Bring to a boil; reduce the heat and simmer, covered, for 35 to 45 minutes, or until the sweet potatoes are tender. Remove the cinnamon stick.  In a food processor or blender, puree the vegetable mixture, in batches, until smooth. Return the puree to the saucepan and stir in the nutmeg and pepper. Cook over MEDIUM heat until heated through. To serve, halve, core, and cut an extra pear into 6 wedges, if desired for garnish. Cut each wedge to form a fan. Ladle the soup into bowls and top with a dollop of yogurt, if desired. Garnish each serving with a pear fan and sprinkle with parsley.

*Nutrition analysis does not include optional ingredients.

Each serving provides:  An excellent source of vitamin A, and a good source of vitamin C, potassium and fiber.

Credit: Recipe was developed for Produce for Better Health Foundation (PBH) by Chef Mark Goodwin,

Nutritional Information per Serving
Calories: 158	Carbohydrates: 28g
Total Fat: 1.7g	Cholesterol: 3mg
Saturated Fat: 0.3g	Dietary Fiber: 4g
% of Calories from Fat: 10%	Sodium: 448mg
Protein: 3g

A great salad or sandwich filling!

Source: Fruits & Veggies—More Matters™ recipes. It meets the Centers for Disease Control and Prevention’s strict nutrition guidelines as a healthy recipe.

Category: Main Dishes

Think Variety; Think Color:

Preparation time: 10 minutes

Serves: 4

Cups of Fruits and Vegetables per Serving: ½

Ingredients:

Combine salad ingredients.  Serve as a salad or make into sandwich rollups. For rollups, divide filling equally among tortillas and roll up, folding in the ends. Wrap in plastic wrap or aluminum foil until ready to eat.

*Optional ingredients are not included in the dietary analysis

Each serving provides:  A good source of magnesium and fiber.

Credit: Recipe courtesy of Produce for Better Health Foundation (PBH). This recipe meets PBH and Centers for Disease Control & Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.

A savory fruit based salsa anchors this colorful, fruit and vegetable rich meal.

Source: Fruits & Veggies—More Matters™ recipes. It meets the Centers for Disease Control and Prevention’s strict nutrition guidelines as a healthy recipe.

Category: Main Dishes

Think Variety; Think Color:

Preparation time: 45 Minutes

Serves: 4

Cups of Fruits and Vegetables per Serving: 1.5

Ingredients:

Instructions: Place pork chops in casserole dish. Peel, seed, and section the clementines. Place half of the clementine sections in a small bowl (chop the other half, reserve and refrigerate for later use in salsa). Use a fork to press half the sections into small pieces.   Add orange juice and soy sauce and mix together well.  Pour mixture over pork chops, being sure that the chops are completely covered with marinade. Cover the dish and refrigerate 4-6 hours or overnight. Pre-heat oven to 350°F. In a small dish, blend onion powder, salt substitute seasoning, and chili powder. Remove chops from marinade and season both sides with spice mix.  Bake in the oven for 22-28 minutes depending on the thickness of the pork chop. Combine the cucumber, grape tomatoes, bell pepper and lime juice with the remaining clementines to make a fruit and vegetable salsa. Prepare brown rice and spinach according to directions on package. Serve each pork chop with equal amounts of clementine salsa, 1/2 cup of brown rice and 1/2 cup of spinach. 

Each serving provides: An excellent source of vitamin A, vitamin C, folate, calcium, magnesium, potassium and fiber.

Credit: Recipe was developed for Produce for Better Health Foundation (PBH) by Chef Mark Goodwin CEC, CNC. This recipe meets PBH and Centers for Disease Control & Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.

Nutritional Information per Serving
Calories: 467	Carbohydrates: 55g
Total Fat: 15.2g	Cholesterol: 67mg
Saturated Fat: 4.9g	Dietary Fiber: 9g
% of Calories from Fat: 28%	Sodium: 310mg
Protein: 31g

 

The classic snacking and salad vegetable, served as a delicious cooked side dish!

Source: Fruits & Veggies—More Matters™ recipes. It meets the Centers for Disease Control and Prevention’s strict nutrition guidelines as a healthy recipe.

Category: Side Dishes

Think Variety; Think Color:

Preparation time: 20 minutes

Serves: 6

Cups of Fruits and Vegetables per Serving: ½

Ingredients:

• 1 small bunch celery, to yield at least 4 ½ cups sliced
• 2 ½ cups reduced-sodium canned chicken broth
• ½ cup chopped onion
• 1 Tbsp. chopped parsley
• 2 tsp. dried leaf thyme, crushed
• 1 tsp. dried rosemary, crushed
• ¼ tsp. black pepper
• ¼ tsp. salt
• ¾ tsp. butter, for garnish
• 2 tsp. chopped herbs, for garnish

Cut celery stalks into diagonal slices about ¼-inch wide.  In large saucepan, bring chicken broth to full boil over HIGH heat, adding chopped onion with herbs and seasonings. Add sliced celery and return broth to simmer. Reduce heat and cook for 4-5 minutes, or until barely tender. Do not allow to lose full crispness.  Drain immediately and place in a serving bowl. Toss with butter and additional herbs. Serve hot. 

Each serving provides: A good source of vitamin C.

Credit: Recipe courtesy of Produce for Better Health Foundation (PBH). This recipe meets PBH and Centers for Disease Control & Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.

Nutritional Information per Serving
Calories: 33	Carbohydrates: 6g
Total Fat: 0.5g	Cholesterol: 1mg
Saturated Fat: 0.3g	Dietary Fiber: 2g
% of Calories from Fat: 13%	Sodium: 401mg
Protein: 2g

Perfectly Peachy Waffles 

Even confirmed breakfast skippers will find time to enjoy these delicious fruit topped waffles.

Source: Fruits & Veggies—More Matters™ recipes. It meets the Centers for Disease Control and Prevention’s strict nutrition guidelines as a healthy recipe.

Category: Desserts

Think Variety; Think Color:

Preparation time: 30 minutes

Serves: 8

Cups of Fruits and Vegetables per Serving: ½

Ingredients:

26 oz. sliced peaches canned in juice
1 tablespoon cornstarch
¾ teaspoon ground cinnamon
1 banana, sliced
1 tablespoon fresh lemon juice
1 cup red seedless grapes
8 low-fat, whole grain waffles (4” diameter)

Drain the peaches reserving 1 cup of juice.  Pour the juice into a small saucepan, set the peaches aside.  Add the cornstarch and cinnamon to the juice, stirring until blended and smooth.  Cook over MEDIUM-HIGH heat stirring constantly, until the mixture thickens and boils.  Toast waffles and keep warm.  Carefully mix the banana slices with the lemon juice to prevent browning.  In a large bowl, combine the banana slices, drained peaches, and grapes with the juice mixture.  Place a waffle on each plate and top with equal portions of the fruit mixture.

Each serving provides: A good source of vitamin A, vitamin C and fiber.

Credit: Recipe courtesy of Produce for Better Health Foundation (PBH). This recipe meets PBH and Centers for Disease Control & Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.

Nutritional Information per Serving
Calories: 143	Carbohydrates: 33g
Total Fat: 1.2g	Cholesterol: 0mg
Saturated Fat: 0.2g	Dietary Fiber: 3g
% of Calories from Fat: 7%	Sodium: 219mg
Protein: 3g