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Louisiana WIC - Summer ofVeggies RecipesLouisiana WIC - Summer of Veggies Recipes1

Table of ContentsBroccoli Baked Potatoes . 3Citrus Salad . 5Colorful Quesadillas . 7Cobb Salad with Pears . 9Crunchy Vegetable Wraps . 11Cucumber Blueberry Salad . 13Cucumber Yogurt Dip . 15Farmers Market Salsa . 17Kale Chips . 19Pasta Vegetable Salad . 21Spunky Vegetable Pizza . 23Tomato and Cucumber Salad . 25

Broccoli Baked PotatoesMakes: 6 ServingsUse those broccoli stalks in this dish instead of throwing them away. This makes a delicious side, a hearty snack, ora light meal.Ingredients6 potatoes, medium3 broccoli stalks1/4 cup milk, 1%1 cup cheddar cheese, low-fat shreddedsalt and pepper (to taste, optional)Directions1. Preheat oven to 350 F.2. Scrub potatoes. Prick the skin with a fork in several places.3. Baked at 350 F for 30-60 minutes, until soft, depending on size.4. Peel broccoli stems. Steam broccoli just until tender and chop into small pieces.5. Slices the potatoes in half. Scoop the insides into a bowl with the broccoli. Add milk, 3/4 cup cheese, salt andpepper. Mash together until the mixture is pale green with dark green flecks.6. Put the potato mixture into the potato skins and sprinkle with remaining 1/4 cup of cheese. Microwave to heatthrough.Source:University of Maryland Extension.Eat Smart. Be Fit. Recetas.Louisiana WIC - Summer of Veggies Recipes3

Nutrition InformationMyPlate Food GroupsServing Size: 1 potato, 1/6 of recipeNutrientsVegetables 1 1/2 cupsAmountTotal Calories1/4 cups206Total Fat2gSaturated Fat1gCholesterolSodiumDairy4 mg138 mgCarbohydrates39 gDietary Fiber5gTotal Sugars3gAdded Sugars includedProteinVitamin DCalciumIronPotassiumVisit MyPlate.gov0g10 g0 mcg124 mg2 mg973 mgNote: only nutrients that are available will show onthis displayLouisiana WIC - Summer of Veggies Recipes4

Citrus SaladMakes: 8 servingsThis recipe to can help make half your plate fruits and vegetables. Grapefruit sections are a great addition to fruit orgreen salads.Ingredients1 grapefruit (peeled)1 orange (peeled)10 cups fresh greens (lettuce)1 red onion (small, sliced thin)2 tablespoons cider vinegar1 tablespoon lime juice1 tablespoon vegetable oil1 tablespoon water1/4 teaspoon black pepper1/4 teaspoon cuminDirections1. Cut fruit into bite size pieces.2. Toss with lettuce and onion. Mix remaining ingredients for dressing. Drizzle over salad and toss just beforeserving.Source:Ponichtera, Brenda RDScaleDown Publishing, Inc., Quick and Healthy, Vol.II, 1995, p.100Louisiana WIC - Summer of Veggies Recipes5

Nutrition InformationMyPlate Food GroupsServing Size: 1/8 of recipe (153g)NutrientsFruitsAmountTotal Calories48Total Fat2gSaturated Fat0 mgSodium8 mgCarbohydrates8gDietary Fiber2gTotal Sugars6gProtein1g0 mcgCalcium26 mgPotassiumVisit MyPlate.gov0gVitamin DIronVegetables 3/4 cups0gCholesterolAdded Sugars included1/4 cups0 mg191 mgNote: only nutrients that are available will show onthis displayLouisiana WIC - Summer of Veggies Recipes6

Colorful QuesadillasMakes: 8 servingsUse fresh or frozen spinach and red peppers, or try adding your own colorful vegetables in this dish.Ingredients8 ounces cream cheese, fat-free1/4 teaspoon garlic powder8 flour tortillas (6" across)1 cup sweet red pepper (chopped)1 cup low-fat cheese (shredded)2 cups spinach leaves (fresh, or 9 oz. frozen, thawed and squeezed dry)Directions1. In a small bowl, mix the cream cheese and garlic powder.2. Spread about 2 tablespoons of the cheese mixture on each tortilla.3. Sprinkle about 2 tablespoons bell pepper and 2 tablespoons cheese on one half of each tortilla.4. Add spinach: 1/4 cup if using fresh leaves OR 2 Tablespoons if using frozen. Fold tortillas in half.5. Heat a large skillet over medium heat until hot. Put 2 folded tortillas in skillet and heat for 1-2 minutes on eachside or until golden brown.6. Remove quesadillas from skillet, place on platter and cover with foil to keep warm while cooking the remainder.7. Cut each quesadilla into 4 wedges. Serve warm.Source:Iowa State University Extension, Iowa State University ExtensionLouisiana WIC - Summer of Veggies Recipes7

Nutrition InformationMyPlate Food GroupsServing Size: 4 wedges or 1 quesadillaVegetables 1/4 cupsNutrientsGrains1 ounceDairy1/2 cupsAmountTotal Calories156Total Fat4gSaturated Fat1gCholesterolSodium6 mg483 mgCarbohydrates19 gDietary Fiber1gTotal Sugars3gAdded Sugars includedProteinVitamin DCalciumIronPotassiumVisit MyPlate.gov0g11 g0 mcg206 mg1 mg217 mgNote: only nutrients that are available will show onthis displayLouisiana WIC - Summer of Veggies Recipes8

Cobb Salad with PearsMakes: 6 ServingsSweet and savory, this Cobb Salad is sure to delight with the addition of canned pears, carrots, and Parmesancheese.IngredientsFor the Salad:2 canned pear halves6 cups Mesclun mix baby greens1/2 tablespoon Parmesan cheese1 1/3 cups carrots, grated3 tablespoons walnutsFor the Dressing:1/4 cup pear juice1/4 teaspoon cider vinegar1/4 teaspoon honey1/4 teaspoon dijon mustard1 dash salt and black pepper1/4 teaspoon extra virgin olive oilDirections1. For the dressing, mix pear juice, vinegar, honey, mustard, and salt and pepper and olive oil in a blender.2. Put mixed greens in large mixing bowl, drizzle dressing over greens and mix together.3. Add remainng chopped pear,walnuts, and grated carrots and toss lightly.4. Portion out 1 cup of salad and top with 1/2 tablespoon grated Parmesan cheese.Source:Center for Nutrition Policy and PromotionLouisiana WIC - Summer of Veggies Recipes9

Nutrition InformationMyPlate Food GroupsServing Size: 1 cupNutrientsVegetables 3/4 cupsAmountTotal Calories64Total Fat3gSaturated FatCholesterolSodiumCarbohydrates0gN/A86 mg10 gDietary Fiber2gTotal Sugars6gAdded Sugars included2gProtein2gVitamin DN/ACalciumIronPotassiumVisit MyPlate.gov45 mg1 mgN/ANote: only nutrients that are available will show onthis displayLouisiana WIC - Summer of Veggies Recipes10

Crunchy Vegetable WrapsMakes: 4 servingsFull of fresh and colorful veggies, these wraps are a great way to help meet your MyPlate goal of making half of yourplate fruits and vegetables.Ingredients4 tablespoons cream cheese, low-fat (whipped)2 flour tortillas1/2 tablespoon ranch seasoning mix (1/2 teaspoon)1/4 cup broccoli (washed and chopped)1/4 cup carrot (peeled and grated)1/4 cup zucchini (washed and cut into small strips)1/4 cup summer squash (yellow, washed and cut into small strips)1/2 tomato (diced)1/8 cup green bell pepper (seeded and diced)2 tablespoons chives (chopped fine)Directions1. In a small bowl, stir ranch seasoning into cream cheese, chill.2. Wash and chop vegetables.3. Steam broccoli in microwave for 1 minute with 1 tablespoon of water.4. Spread cream cheese onto flour tortilla, staying one inch from edge. Sprinkle vegetables over cream cheese. Rolltortilla tightly.5. Chill for 1-2 hours before serving (the wrap will hold its shape better). With a sharp knife slice into circles andserve.Source:Connecticut Food Policy Council.Louisiana WIC - Summer of Veggies Recipes11

Nutrition InformationMyPlate Food GroupsServing Size: 1/2 tortilla each (94g)NutrientsVegetables 1/2 cupsAmountTotal Calories1 ounces111Total Fat4gSaturated Fat1gCholesterolSodiumGrains5 mg210 mgCarbohydrates16 gDietary Fiber2gTotal Sugars2gAdded Sugars includedProtein0g4gVitamin D0 mcgCalcium58 mgIronPotassiumVisit MyPlate.gov1 mg193 mgNote: only nutrients that are available will show onthis displayLouisiana WIC - Summer of Veggies Recipes12

Cucumber Blueberry SaladMakes: 4 ServingsPreparation Time: 20 minutesA quick, simple and refreshing salad featuring fresh blueberries and crisp cucumber chunks with feta cheese,arugula and a lime vinaigrette.IngredientsVinaigrette1 1/2 tablespoons extra virgin olive oil2 tablespoons white balsamic (or other) vinegar1 tablespoon lime juice, freshly squeezed or bottled1 teaspoon sugar1/4 teaspoon salt1/8 teaspoon pepperSalad1 cup fresh blueberries1 medium greenhouse-grown cucumber, cut into small chunks4 cups fresh arugula1/4 medium red onion, thinly sliced1/4 cup crumbled reduced-fat Feta cheese2 tablespoons coarsely chopped walnuts (toasted optional)4 slices whole grain breadDirections1. In a small bowl whisk together vinaigrette ingredients.2. In a large bowl mix together all salad ingredients, except bread.3. When ready to serve, add vinaigrette to salad and toss.4. Toast bread, then cut into four pieces.Source:ProduceforWICBetterHealth of Veggies RecipesLouisiana- Summer13

Nutrition InformationNutrientsMyPlate Food GroupsAmountTotal Calories212Total Fat10 gSaturated Fat1/4 cupsVegetables 1 cupGrains1 ounceDairy1/4 cups3gCholesterolSodiumFruits8 mg368 mgCarbohydrates24 gDietary Fiber4gTotal Sugars10 gAdded Sugars includedProteinVitamin DCalciumIronPotassiumVisit MyPlate.gov2g7g0 mcg143 mg1 mg303 mgNote: only nutrients that are available will show onthis displayLouisiana WIC - Summer of Veggies Recipes14

Cucumber Yogurt DipMakes: 6 servingsLemon and dill combined with low-fat yogurt make this a flavorful and healthy dip. Serve it with your favoritevegetables.Ingredients2 cups yogurt (plain, low-fat)2 cucumber (medium, peeled, seeded, and grated)1/2 cup sour cream (non-fat)1 tablespoon lemon juice1 tablespoon dill (fresh)1 garlic clove (chopped)1 cup cherry tomatoes1 cup broccoli florets1 cup carrot (baby)Directions1. Peel, seed, and grate one cucumber. Slice other cucumber and set aside.2. Mix yogurt, grated cucumber, sour cream, lemon juice, dill, and garlic in a serving bowl. Chill for 1 hour.3. Arrange tomatoes, cucumbers, broccoli, and carrots on a colorful platter. Serve with cucumber dip.Source:Centers for Disease Control and Prevention,More Matters RecipesLouisiana WIC - Summer of Veggies Recipes15

Nutrition InformationMyPlate Food GroupsServing Size: 1/6 of recipe (272g)NutrientsVegetables 1 cupsAmountTotal Calories94Total Fat2gSaturated Fat1/2 cups1gCholesterolSodiumDairy7 mg109 mgCarbohydrates15 gDietary Fiber2gTotal Sugars9gAdded Sugars includedProteinVitamin DCalciumIronPotassiumVisit MyPlate.gov0g6g0 mcg202 mg0 mg480 mgNote: only nutrients that are available will show onthis displayLouisiana WIC - Summer of Veggies Recipes16

Farmers Market SalsaMakes: 8 servingsLime, garlic, and fresh vegetables give this black bean and corn salsa a kick of flavor.Ingredients1/2 cup corn (fresh cooked or frozen)1 can black beans (15 ounce, drained and rinsed)1 cup tomatoes (fresh diced)1/2 cup onion (yellow or red) (diced)1/2 cup green pepper (diced)2 tablespoons lime juice2 garlic clove (finely chopped)1/2 cup picante sauceDirections1. Combine all ingredients in a large bowl. Chill until serving time.2. Drain before serving.3. Serve with low-fat baked tortilla chips or fresh vegetables.Source:Kansas Family Nutrition Program, Kids a Cookin’Louisiana WIC - Summer of Veggies Recipes17

Nutrition InformationMyPlate Food GroupsServing Size: 1/8 of recipe (123g)NutrientsVegetablesAmountTotal Calories95Total Fat0gSaturated FatProtein Foods 1 ounces0gCholesterolSodium3/4 cups0 mg236 mgCarbohydrates19 gDietary Fiber6gTotal Sugars3gAdded Sugars includedProtein0g5gVitamin D0 mcgCalcium43 mgIronPotassiumVisit MyPlate.gov2 mg400 mgNote: only nutrients that are available will show onthis displayLouisiana WIC - Summer of Veggies Recipes18

Kale ChipsMakes: 6 ServingsA crunchy chip that you can customize to your liking! Make sure kale is washed and thoroughly dried to ensure kalechips are crispy and not soggy.Ingredients1 cup bunch kale (or chard, spinach, or collards)1 1/2 tablespoons olive oilDirections1. Line a cookie sheet with parchment paper (optional).2. Wash and dry kale. With a knife or kitchen scissors, carefully remove the leaves from the thick stems. Tear intobite-size pieces.3. Place kale pieces on cookie sheet.4. Drizzle olive oil over kale and then sprinkle with seasonings of choice.5. Bake 10 to 15 minutes or until kale is crisp and edges are brown but not burned.Source:Del Norte DHHS.University of Kentucky EFNEP.Louisiana WIC - Summer of Veggies Recipes19