ROASTED TOMATILLO SALSA

Prep Time: 15 mins plus 1 hour to chill

Serves: 5

Cups of Fruits and Vegetables per serving: 1/2

Ingredients:

7 medium tomatillos

1 jalapeno pepper, seeded and chopped

1 clove garlic, peeled and chopped

1 medium tomato, peeled, seeded and chopped

3 tablespoons chopped cilantro leaves

1/4 cup finely chopped onion

1 tsp lime or lemon juice

1/8 tsp salt

Instructions:

Preheat broiler

Remove tomatillo husks, rinse under running water then wipe to remove stickiness.

Place tomatillos in a single layer on a baking sheet with sides.

Broil until slightly charred, turning once, about 7-8 minutes.

Cool on baking sheet.

Place tomatillos with juice in blender or food processor.

Add remaining ingredients and blend to a chunky puree.

Chill for at least an hour to allow flavors to blend.

Adjust seasoning if necessary.

Credit: Produce for Better Health Foundation (PBH).

Nutritional information per Serving:

Calories: 25

Total fat: 0.6g

Sat Fat: 0.1g

% of Calories from Fat: 18%

Protein: 1g

Carbohydrates: 5g

Cholesterol: 0mg

Dietary Fiber: 1g

Sodium: 61mg

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).

COTTAGE CHEESE DIP

Ingredients:
1 cup low fat cottage cheese
1/4 tsp garlic powder
1/4 tsp onion powder
1/2 tsp parsley flakes
1/2 tsp dill weed
Salt and pepper to taste

Mix all ingredients together and chill.
Serve with fresh cut up vegetables.