SWEET BLUEBERRY QUESADILLAS

Serves: 4
Cups of Fruits and Vegetables per Serving: 1/2

Ingredients:
10 oz Blueberries, frozen
1 cup Apples, chopped
2 Tbsp Sugar
1/4 cup Blueberries, fresh
4-8 inch Tortillas, whole wheat
1/2 cup Mozzarella cheese, part skim
1/2 Ricotta cheese, fat free
1 Lemon, grated peel

1. In saucepan combine frozen blueberries, apples and sugar. Bring to a boil over medium-high heat.
2. Once you have reached a boil, reduce heat and simmer until fruit is soft (about 10 mins).
3. Puree fresh blueberries.
4. Spread 1 Tbsp blueberry spread over each tortilla, leaving 1/2 inch border around.
5. In bowl, combine cheeses with lemon peel.
6. Spread 1/4 of cheese mixture on one half of each tortilla. Add 2 Tbsp blueberry mixture to each quesadilla. Fold each tortilla over to enclose the filling.
7. Heat large skillet over medium-high heat. Add quesadillas and cook until crisp and lightly browned on bottom. Turn and crisp on second side.
8. To serve, place quesadillas on plates and top with remaining blueberry mixture.

Nutritional Info per Serving
Calories: 320
Carbs: 51g
Total Fat: 7g
Cholesterol: 15mg
Sat Fat: 2.5g
Dietary Fiber: 6g
% of Calories from Fat: 20%
Sodium: 570mg
Protein: 12g

Source: http://www.fruitsandveggiesmorematters.org/

VEGETABLE & HASS AVOCADO SAUTE

Prep time: 30 mins or less
Serves: 4
Cups of Fruits and Vegetables per Serving: 1 1/2

Ingredients:
1 1/2 Tbsp avocado oil or Olive Oil
2 tsp finely chopped garlic
1/2 large shallot, finely chopped
1/2 Tbsp fresh thyme leaves
3 zucchini, cut in half lengthwise and sliced 1/4" thick
1/2 red bell pepper, cut into 1" squares
1 Tbsp grated lemon peel
1 1/2 tsp fresh lemon juice
1 ripe, fresh Hass avocado, seeded, peeled and cut into chunks

In a large skillet, heat oil over MEDIUM-HIGH heat.
Add garlic, shallot and thyme, saute for 3 minutes
Mix in zucchini, bell pepper and lemon peel, stir and cook for 2 mins
Lower heat and cover, cooking for 3 minutes.
In a small bowl, combine lemon juice with avocado.
Add to skillet and gently mix.
Cook for 2 minutes to allow flavors to blend.

*Large avocados are recommended for this recipe. A large avocado averages about 8 oz. If using smaller or larger size avocados adjust the quantity accordingly.

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

Credit: Recipe courtesy of the Hass avocado Board.
Nutritional Information per Serving:
Calories: 147
Carbs: 12g
Total Fat: 10.9g
Cholesterol: 0mg
Sat Fat: 1.5g
Dietary Fiber: 4g
% of Cals from Fat: 63%
Sodium: 19mg
Protein: 3g

KOHLRABI SAUTE

Prep time: 20 mins or less

Serves: 4

Cups of Fruits and Vegetables per Serving: 1/2

Ingredients:

4 medium Kohlrabies (about 1 1/2 lbs without leaves, 2 lbs with leaves

2 teaspoons olive oil

1 teaspoon minced, fresh ginger

2 tablespoons chopped shallot

1/8 teaspoon salt

1/8 teaspoon pepper

Remove kohlrabi leaves if present and save for another use.

Peel kohlrabi globes and shred or julienne

Heat olive oil in a large skillet over Medium heat.

Toss kohlrabi with ginger and shallots and heat until tender-crisp, 3-5 minutes.

Sprinkle with salt and pepper.

Each serving provides an excellent source of vitamin C and a good source of potassium and fiber.

Nutritional info per Serving:

Calories: 55

Total Fat: 2.4g

Saturated Fat: .3g

% of Calories from fat: 35%

Protein: 2g

Carbohydrates: 8g

Cholesterol: 0mg

Dietary Fiber: 4g

Sodium: 96mg

Source: Produce for Better Health Foundation (PBH).