farmers market @ the ASU Tempe campus
April 2013 recipes
what’s in season?
Arugula, asparagus, cabbage, carrots, celery, cucumber, garlic, greens, lemons, lettuce, onions, peas, potatoes, radishes, spinach, summer
squash, strawberries, zucchini
Tips for adding seasonal produce to snacks and meals:
1. Snack on raw asparagus! Rinse and dry asparagus and enjoy as is, or in your favorite low calorie dip (try hummus!)
2. Peanut butter isn’t just for celery anymore. Grab some baby carrots and dip away!
3. Blend carrots, pineapple juice, low-fat yogurt and honey into a bright orange yummy drink.
4. Mix chunks of cucumber, tomato and avocado for a delicious salad. Drizzle with balsamic vinegar.
5. Use peas as a fat substitute: substitute mashed peas for half of the avocado in guacamole to
decrease the fat content.
monthly recipes
asparagus soup
Ingredients
1 pound asparagus, cut into 1-inch pieces
1 teaspoon vegetable oil
1 small onion, coarsely chopped
2 cloves garlic, minced
1 celery stalk, sliced
2 cups low-sodium chicken broth
1 cup fat-free half-n-half
Pinch of nutmeg (optional)
Dash hot pepper sauce
Toasted almonds (optional)
Directions
1. Bring 2 cups of water to a boil in a medium-sized pan over high heat. Add the asparagus and cover. Cook until almost tender, about 4 minutes.
Reserve liquid.
2. Heat oil in pan and sauté onion, garlic and celery for a few minutes.
3. Add the asparagus, chicken broth, half and half and seasonings. Bring to a boil. Cook on low heat for 10 minutes or until vegetables are tender.
4. Puree mixture in blender.
5. Reheat, adjust seasoning and serve with toasted almonds on top.
Serves 6. Serving size = 1 cup.
Per serving: 59 calories, 9g carbohydrate, 3 g protein, 1 g total fat, 87 mg sodium, 2 g fiber, 0g sugar, 87 mg sodium
Recipe source: www.foodandhealth.com/recipes
asu.edu/farmersmarket
cucumber canoes
Ingredients
2 medium cucumbers
1 cup low-fat cottage cheese
1 ½ cups baby carrots, broccoli, and/or celery sticks
Directions
1. Slice cucumbers in half, lengthwise. Scoop the seeds out with a spoon.
2. Fill the cucumber canoes with cottage cheese and add the baby carrots, broccoli, or celery.
Makes 4 servings.
Per serving: 79 calories, 9 g carbohydrate, 9 g protein, 1 g total fat, 4.5 mg cholesterol, 1 g fiber, 245 mg sodium
Recipe source: Adapted from the University of Maine Cooperative Extension
spinach and cheese tortillas
Ingredients
2/3 cup low-fat cottage cheese
1 bunch spinach, washed, drained and torn into bite-size pieces
7 oz avocado, roughly chopped
1 cup canned pinto beans, drained
3/4 cup corn kernels, drained
2 large tomatoes, coarsely chopped
1/2 cup diced red onion
1 medium zucchini squash, coarsely grated
8 corn tortillas (8")
1 cup shredded low-fat mozzarella cheese
Directions
1. Preheat broiler.
2. Blend together or process (in food processor) the cottage cheese and spinach until smooth. Set aside.
3. In a separate bowl combine the avocado, beans, corn, tomato, onion, and zucchini. Set aside.
4. Lightly spray an oven tray with cooking spray. Place eight tortillas on the oven tray.
5. Spread the cottage cheese-spinach mixture evenly over half of each tortilla, leaving a 1" border around the edge.
6. Place the avocado mixture evenly over the cottage cheese-spinach mixture.
7. Fold over the tortilla to seal in the filling. Press around the edges of the tortilla to seal.
8. Sprinkle mozzarella cheese over the top of the sealed tortillas and place under a preheated broiler. Broil until the cheese just melts
and browns lightly.
Makes 8 servings.
Per serving: 242 calories, 34.5 g carbohydrate, 11.5 g protein, 8 g total fat, 2.4 g saturated fat, 10 mg cholesterol, 3.6 g sugar,
319 mg sodium, 8 g fiber
Recipe source: www.calorieking.com
asu.edu/farmersmarket