Asian Linguini Salad
Serves: 12 Fruits and Vegetables: ¾ cup per serving Ingredients 1 box (16 oz) whole-wheat linguini, uncooked 1 pound snow peas, fresh, snipped stems 1 pound carrots, peeled and cut into thin strips or julienne cut 1 medium red…
Recipe Source UMass Extension Nutrition Education Program
Cool Summer Salsa
Servies: 6 Fruits and Vegetables: ½ cup per serving Ingredients 1 large cucumber, peeled, seeded, and diced 1 orange, peeled and diced or 1 small can mandarin oranges, drained 1 small tomato, diced 2 green onions or scallions, minced 1…
Baked Potato Primavera
Serves 4 Fruits and Vegetables: 2½ cups per serving Ingredients 4 medium potatoes 4 cups frozen mixed vegetables ½ cup sour cream, fat-free or ½ cup plain yogurt, non-fat ¼ teaspoon oregano, dried ¼ teaspoon basil, dried Dash of pepper…
Curried Red Lentil Soup
Serves: 8 Fruits and Vegetables: ½ cup per serving Ingredients 1 tablespoon vegetable or olive oil 1 medium onion, chopped 2 garlic cloves, minced 1 tablespoon grated fresh ginger or ¼ teaspoon ground ginger ¼ cup cilantro, stems included, chopped…
Beet Hummus
Serves 6 Fruits and Vegetables: ¼ cup per serving Ingredients 4 medium beets, ends trimmed 5 tablespoons fresh lemon juice 1 tablespoon lemon zest 5 tablespoons olive oil 1 small garlic clove, minced 1 teaspoon cumin, ground ⅛ teaspoon black…
Berry Pancake Rollups
Serves: 6 Fruits and Vegetables: ½ cup per serving Ingredients 1 cup strawberries, fresh 1 cup blueberries, fresh 1 cup blackberries, fresh ½ cup strawberry preserves 2 cups buttermilk pancake mix Vegetable oil cooking spray ½ cup vanilla yogurt, non-fat…
Berry Yogurt Crunch
Serves: 8 Fruits and Vegetables: ½ cup per serving Ingredients 2 cups blueberries, fresh 2 cups strawberries, fresh 1 cup graham crackers, crushed 4 cups vanilla yogurt, non-fat or low-fat Directions Gently wash berries and pat dry. Remove leaves and…
Black Bean and Veggie Burritos
Serves: 5 Fruits and Vegetables: ½ cup per serving Ingredients 1 teaspoon vegetable or olive oil 1 medium green bell pepper, seeded and sliced 1 carrot, peeled and sliced 1 cup broccoli, chopped ½ cup frozen corn, thawed 1 (15.5…
Black Bean Soup
Serves: 8 Fruits and Vegetables: ½ cup per serving Ingredients 1 cup onion, chopped ¾ cup celery, chopped 4 cloves fresh garlic, chopped or ½ teaspoon garlic powder 1½ cup beef broth, low-sodium 2 (15-ounce) cans black beans, drained, rinsed 1…
Blueberry and Pineapple Parfait
Serves: 8 Fruits and Vegetables: ½ cup per serving Ingredients 1 (20oz) can pineapple chunks, packed in 100% juice, drained 1 (6oz) container lemon yogurt, non-fat or low-fat 1 pint fresh blueberries (2 cups) ½ cup granola, low-fat Cinnamon to…