GREENS WITH PINEAPPLE, APPLE, AND FETA

Prep time: 15 minutes
Serves: 4
Cups of Fruits and Vegetables per Serving: 2 1/2
Ingredients:
3 tablespoons balsalmic vinegar
3 tablespoons water
2 tablespoons honey mustard
1 clove garlic, minced
Black pepper, freshly ground - to taste
6 cups (about 1 head) Boston lettuce leaves, torn (may substitute other lettuce)
1 1/2 cups canned pineapple chunks in 100% juice, drained
2 medium Red Delicious apples, cored and thinly sliced
1 small red onion, thinly sliced
3 tablespoons feta cheese, crumbled
Instructions:
In a small bowl whisk together the vinegar, water, mustard, and garlic; season with pepper, if desired.
In a large salad bowl, toss the remaining ingredients.
Drizzle the vinaigrette on top and toss gently until evenly coated.
Each serving provides: An excellent source of vitamin A and C and a good source of folate, potassium and fiber.
Credit: Produce for Better Health Foundation (PBH).
Nutritional Information per Serving:
Calories: 139
Total Fat: 2.5g
Saturated Fat: 1.2g
% of Calories from Fat: 15%
Protein: 3g
Carbohydrates: 30g
Cholesterol: 6mg
Dietary Fiber: 4g
Sodium: 152mg

BULGUR CHICKPEA SALAD

Serving Size: 1/6 of recipe
Yield: 6 Servings

Ingredients:
1-1/4 cup water
1 cup coarse bulgur
1 tsp dried parsley
1 tsp minced onion
1 tsp soy sauce
1/2 cup raisins
1/2 cup chopped scallions (or green onions)
1/2 cup raisins
1/2 cup chopped carrots
3/4 cup canned chickpeas (garbanzo beans), drained and rinsed

Dressing:
2 Tbsp oil (Canola, Vegetable, or Olive)
2 Tbsp lemon juice
1 Tbsp soy sauce
1 garlic clove, minced
Black pepper, to taste

Instructions:
1. Bring water to boil in medium saucepan. Stir in bulger, parsley, minced onion, and soy sauce. Cover and reduce heat; simmer 15-20 minutes (until all water is absorbed and bulgur is not too crunch). Do not overcook.

2. Remove from heat and allow to cool; fluff with fork.

3. Combine dressing ingredients; stir well. Pour over bulgur mixture and mix well.

4. Stir in scallions, raisins, carrots, and chickpeas. Cover and chill for several hours. Store in refrigerator.

Source: University of Vermont Extension, Adapted from Making It Fit: Piecing Together Your Food Needs.

CARRIBBEAN SUNSET FRUIT SALAD

Prep time: 20 mins
Serves: 7
Cupes of Fruits and Vegetables per Serving: 1
Ingredients:
1 sm Jicama
2 cups Watermelon, cut into pieces
1 Mango
1 sm Papaya
1 Lime
2 Kiwis
1 tsp Lime or Orange juice
1/4 tsp Salt
1/4 tsp Chili powder

1. Wash, peel, and cut jicama into thin slices.
2. Wash, peel, and cut the rest of the fruit into slices of medium sized pieces.
3. On a large plate, arrange the fruit. Sprinkle with lime or orange juice.
4. In a small bowl, mix the salt and chili powder. Sprinkle over the fruit and serve.

Recipe Source: Modified from Fruit Salad with Jicama by Oregon State University Extension Service
Photo: Laurie Cromie

Nutritional Information per Serving:

Calories: 80; Carboyhydrates: 20g; Total fat: 0g; Cholesterol: 0mg; Saturated Fat: 0g; Dietary Fiber: 5g; % of Calories from Fat: 0%; Sodium: 90 mg; Protein: 1g

SAVORY PEAR SALAD

Ingredients:
1/2 cup dry orzo pasta
1 cup diced raw pears (1 med or 2 sm)
2 Tbsp Orange juice
2 tsp lemon juice
1/4 cup raisins
1/2 diced fresh tomatoes
3 Tbsp buttermilk ranch dressing
4 cups torn fresh spinach
2 Tbsp sliced almonds
1 Tbsp chopped fresh dill, divided

Directions:
Prepare orzo according to packaging directions. Place diced pear in a small bowl and add orange and lemon juices. Allow to sit for 5 minutes. Mix in 2 teaspoons fresh dill and remaining ingredients except spinach and almonds. Refrigerate for two hours. Place equal amounts of torn spinach on four plates. Spoon equal amounts of pear salad on bed of spinach. Top with equally divided amounts of sliced almonds and remaining fresh dill.

Credit: Chef Mark Goodwin, CEC CNC