EASY BRUSCHETTA

Ingredients
Italian bread or a baguette
Sliced tomato slices
Garlic cloves
Basil leaves or a sprinkle of Italian Seasoning
Olive Oil
Salt and Pepper

Toast the slices of bread in the toaster or oven until lightly toasted. Cut a garlic clove in half and rub it on the warm toast. Put a basil leaf or a sprinkle of Italian Seasoning and then a delicious slice of fresh tomato on the toast. Drizzle with a little bit of olive oil and sprinkle with salt and pepper.

AVOCADO SALSA

Ingredients:
1 cup finely chopped tomato

1/2 cup chopped fresh cilantro

1/2 cup chopped peeled avocado

2 tbsp. finely chopped red onion

3 tbsp. fresh lime juice

1/4 tsp. sea salt

1 garlic clove, minced

1 jalapeno pepper or Serrano pepper, seeded and minced (optional)

Combine all ingredients in a bowl; lightly mash with a fork.

Credit: Recipe adapted from DelMonte Fresh

HUMMUS

Preparation time: 15 minutes

Serves: 3 - makes about 2 cups

Cups of Fruits and Vegetables per Serving: 1/2

Ingredients:

1 15-oz can garbanzo beans, rinsed and drained
1/4 cup Tahini, (sesame seed paste)

2 cloves garlic, peeled and crushed

1/4 cup fresh lemon juice

1/4 teaspoon black pepper

1/4 teaspoon cumin (optional)

2 Tablespoons water

Add all ingredients to food processor, or process in batches in a blender, until smooth.

Add more water, 1 tablespoon at a time, if needed to soften.

Serve with pita bread or vegetables for dipping.

*You can find tahini in the ethnic foods section of most grocery stores.

Each serving provides: An excellent source of vitamin C and fiber.
Nutritional information per Serving:

Calories: 249

Carbohydrates: 27g

Total Fat: 12.8g

Cholesterol: 0mg

Saturated Fat: 1.5g

Dietary Fiber: 7g

% of Calories from fat: 43%

Sodium: 222mg

Protein: 10g

Credit: Recipe courtesy of Produce for Better Health Foundation (PBH).

FRESH SALSA

Serving size: 1/2 cup

Servings: 6 servings

Ingredients:

6 chopped tomatoes

3/4 chopped onion

3 finely chopped, seeded if desired, jalapeno chiles

3/4 cup chopped cilantro

2 juiced limes

1/2 tsp salt

Instructions:

1. In a medium bowl, mix 2/3 of the ingredients.

2. Mix the remainder of the ingredients in a food processor or blender briefly. Add blended mixture to the bowl.

3. Serve or store salsa in refrigerator for up to three days in a covered plastic or glass container.

Adapted from:

Healthy Latino Recipes Made with Love, California Department of Health Services

CHILI ROASTED CHICKPEAS

Chili-Roasted Chickpeas

2 (16-oz.) cans chickpeas, rinsed and drained
3 tablespoons olive oil
1 1/2 teaspoons chili powder
1 teaspoon pepper
3/4 teaspoon ground cumin
1/2 teaspoon salt

Preheat oven to 400°. Combine all ingredients in a medium bowl. Transfer mixture to a lightly greased 17- x 12-inch jelly-roll pan. Bake 40 to 50 minutes or until crispy and dry, stirring every 10 minutes. Let cool 20 minutes.

Yield: Makes about 2 1/2 cups

*Chili-Roasted Black Eyed Peas: Substitute 2 (15.8-oz.) cans black-eyed peas, rinsed and drained, for chickpeas. Proceed with recipe as directed.

ROASTED HERBED ARTICHOKES WITH LEEKS

Ingredients:

6 medium to large artichokes
1/3 cup lemon juice or white wine vinegar, divided
¼ teaspoon salt
3 tablespoons olive oil, divided
2 medium leeks, trimmed, cleaned and sliced
½ cup each chopped fresh basil, mint and Italian parsley
¼ teaspoon salt
½ teaspoon black pepper

Rinse artichokes. Trim off and discard ends of stems and top third of petals. Cut stems off at base; set aside. Stand artichokes stem side down in large saucepot. Add water to fill pot almost halfway. Add reserved stems, 3 tablespoons of the vinegar and 1/4 teaspoon salt. Simmer, covered, until a petal pulls out easily, 30 to 35 minutes. Drain and cool slightly. Chop cooked stems; set aside. Preheat oven to 425°F. In large skillet over MEDIUM-HIGH heat, heat 2 tablespoons olive oil. Add leeks and cook until tender, 7 minutes. Remove from heat. Stir in chopped stems, herbs, salt and pepper. Using spoon, remove and discard fuzzy center of artichokes. Sprinkle remaining vinegar into center of artichokes. Divide leek-herb mixture among artichoke cups. Stand in 9x9-inch pan or baking dish. Brush with 1 tablespoon olive oil. Bake 10 minutes.

To eat, pull off outer petals and dip bases into herb mixture in center of artichokes, then cut the heart into bite-sized pieces.

Credit: Recipe courtesy of Produce for Better Health Foundation (PBH)