Add A RAINBOW to your plate with Fruits and Vegetables!


Artichokes Sampled with Kahao 5th graders
1 artichoke
½ teaspoon lemon juice
½ teaspoon oil
¼ cup water
1. Rinse the artichokes in a large bowl of water.
2. Cut the stems off at the base.
3. In a small bowl, combine the lemon juice, oil and water.
4. Gently part the leaves of the artichoke.
5. Use kitchen shears to cut away any sharp thorns on the tips of
the artichoke leaves.
6. Set the artichoke in the small glass bowl with the lemon water.
Cover with plastic wrap. Cook on HIGH for 6-7 minutes in
microwave. Let stand for 5 minutes to continue cooking. You can also place in a large pot with lemon water. Cover and simmer 30-40 minutes on stove top. Inner leaves should pull out easily.

Roasted Brussels sprouts
All you need:
• 1 red onion, peeled and cut into ½-inch pieces
• 6 cups rinsed, drained, halved Brussels sprouts, rinsed, drained and halved
• 4 medium carrots, peeled and cut into ½-inch pieces (about 2 cups)
• 3 tablespoons olive oil
• 3 tablespoons Gourmet Garden Mediterranean Herb Blend (or 2 minced garlic cloves + 2 ½ tablespoons fresh herbs, such as thyme, parsley, oregano)
• ½ teaspoon salt
• ¼ teaspoon pepper
• 3 tablespoons dry vermouth or dry white wine (optional)
• 6 tablespoons shredded Parmesan cheese, divided
• 1-2 tablespoons balsamic glaze, such as Colavita Balsamic Glace
• Or 1-2 tablespoons Hy-Vee Select Balsamic Vinegar or Pompeian Balsamic Vinegar

All you do:
Heat oven to 425 degrees. Line two large roasting pans with aluminum foil; spray with non-stick spray.
1. In a large bowl, toss the onion, Brussels sprouts and carrots with olive oil, herbs, salt and pepper. Mix well. Divide between pans and spread in an even layer so vegetables are not crowded together (they need space for air to circulate and for caramelization to occur).
2. Sprinkle with the vermouth or dry white wine. Place in oven and roast the vegetables for 12 minutes. Sprinkle each pan with half the Parmesan and toss gently. Continue roasting until vegetables are well browned, and just fork-tender, about 5-8 minutes longer. Drizzle with balsamic glaze. Serve. Serves 4

Spaghetti Squash
Serves 8-10
All you need:
2 medium (approx. 3 lbs each) spaghetti squash, cut in half (Produce)
¼ cup water (if microwaving)
All you do:
1. Preheat oven to 350 degrees. Place spaghetti squash on a cookie sheet.
2. Bake at 350 degrees for about 45 minutes. Or, to microwave, place squash, cut side down, in a shallow dish; add 1/4 cup water. Cover tightly and microwave on HIGH 6 minutes per pound.
3. After the squash is finished cooking, take a fork and scoop out the insides. It should come out with a stringy, spaghetti-like texture. Serve with sauce

Cauliflower Mashies
Serves 4
All You Need:
8 oz uncooked cauliflower florets
3 small uncooked Yukon gold potatoes, peeled and
cut into 1-inch chunks (about 10 oz)
2 medium cloves garlic, peeled
¼ cups low-fat milk
2 teaspoons I Can’t Believe It’s Not Butter Spray
½ teaspoon salt
1/8 teaspoon black pepper
1 tablespoon fresh snipped chives
All You Do:
1. Place cauliflower, potatoes and garlic in a medium saucepan. Add enough water to cover ingredients and bring to a boil. Boil until vegetables are tender, about 10-15 minutes; drain and return to saucepan.
2. Stir in milk, butter spray, salt and pepper; mash with a potato masher until smooth. Stir in chives and serve. Yields about ½ cup per serving.

Nutrition facts per serving: 80 calories, g fat,0 g. saturated fat,370 mg sodium,17 g carbohydrate,2 g fiber and 3 g protein 70% DV Vitamin C.

Crispy Eggplant Pizza Created by kids during Camp Hy-Vee Kids Eat Bright Club
Serves: 8
All you need:
• 1 medium eggplant, peeled and thinly sliced
• 2 Tablespoon Italian dressing
• 1 cup Panko bread crumbs
• 1/3 cup Parmesan Cheese
• ½ teaspoon Italian seasonings
• ½ teaspoon garlic powder
• 1 teaspoon paprika
• 2 cups meatless pasta sauce
• 1 cup grated Mozzarella cheese
All You Do:
1. Place Italian dressing in pie plate. Mix Panko crumbs with Parmesan cheese in pie plate. To the Parmesan cheese mixture, add the Italian seasonings, garlic powder and paprika. Dip the eggplant slices in Italian dressing and in the cheese with spices. Coat both sides.
2. Place the coated slices on greased cookie sheet. Spray cooking spray on eggplant.
3. Bake uncovered in a 400 degree oven for 15 to 20 minutes or until eggplant is crisp on outside.
4. Spoon 1-2 tablespoon pasta sauce on crispy eggplant and top with grated cheese. Return to oven to melt cheese.

Skinny Eggplant Marinara
Created Hy-Vee Dietitian Becky Guittar, RD, LMNT
1 – 1/2 pound eggplant
2/3 cup grated cheese, Mozzarella part-skim
½ cup cottage cheese, low-fat
¾ cup Hy-Vee traditional spaghetti sauce
2 teaspoon olive oil
1/4 teaspoon Italian seasoning
¼ teaspoon garlic powder

To prepare the roasted eggplant: One eggplant about 1 ½ pounds will make 8 x 8 baked dish. Wash eggplant. Cut slices about 1/4 inch thick. Cut slices cross way to reveal seeds in the middle. Place on cookie sheet sprayed with cooking spray. Sprinkle olive oil and Italian seasonings and garlic powder. Bake at 400 degrees for 30 minutes, turn halfway.
Layer 1 – Measure 4 T. of pasta sauce and spread on bottom of 8 x 8 casserole dish. Place 4 slices of roasted eggplant on top of pasta sauce. Layer 2 – Measure 4 T. pasta sauce. Add 1/3 cup grated cheese. Place 4 slices of roasted eggplant. Add ½ cup cottage cheese Layer 3 – Place 4 more slices of roasted eggplant and 4 T . pasta sauce Layer 4 – Top with 1/3 cup grated cheese. Spray parchment paper with cooking spray and lay on top. Cover with foil . Bake at 350 degrees for 40-50 minutes until temperature reaches 165 degrees. Nutrition per serving 160 calories, 7 g. fat, 2.5 saturated fat, 15 g. carbohydrate, 5 g. fiber and 450 mg. sodium, 15%DV Calcium 4 servings

Garden Vegetable Frittata Serves 8
All you need:

• 1 small zucchini, thinly sliced (Produce)
• 1 small yellow squash, thinly sliced (Produce)
• 1 small onion, chopped (Produce)
• 1 cup part-skim mozzarella cheese
• 1 medium tomato, sliced (Produce)
• ¼ cup crumbled feta cheese (Dairy)
• 2 eggs (Dairy)
• 4 egg whites (Dairy)
• ½ cup fat-free milk (Dairy)
• 3 tablespoons chopped fresh basil, divided (Produce)
• 1 clove garlic, minced
• ¼ teaspoon salt (Aisle 5)
• ¼ teaspoon pepper (Aisle 5)
• 1/3 cup grated Parmesan cheese (Dairy)
• ¼ cup chopped green onions or chives (Produce)
All you do:

1. In a large bowl, combine the zucchini, squash and onion. Cover and microwave on HIGH for 9 minutes; drain.
2. Coat 9-inch pie plate with cooking spray. Transfer cooked vegetables to the pie plate.
3. Top with mozzarella cheese, tomato and feta cheese.
4. In a large bowl, whisk the eggs, egg whites, milk, 2 tablespoons basil, garlic, salt and pepper. Pour over the cheese and tomato mixture. Sprinkle with Parmesan cheese.
5. Bake uncovered at 375 degrees for 45-50 minutes or until knife inserted comes out clean. Let stand 10 minutes before serving. Sprinkle with chopped green onion or chives and remaining basil.
Adapted from the Comfort Food Diet Cookbook
Nutrition Facts per serving: 110 Cal, 6 g fat, 3 g saturated fat, 65 mg cholesterol, 320 mg sodium, 5 g carbohydrate, 1 g fiber, 4 g sugar, 10 g protein.

Pumpkin Dip
Serves 4
All You Need:
1/3 cup canned pumpkin
1 cup Yoplait Very Light Vanilla Yogurt
½ teaspoon cinnamon or pumpkin pie spice
Your choice of sweetener, to taste (honey, agave, no-calorie sweetener, sugar, etc.)
All You Do:
1. Mix all ingredients in a bowl.
2. Dip with apples, pears or graham crackers.

Using a no-calorie sweetener, ¼ cup dip and ½ apple:
Nutrition facts per serving: 35 calories, 0 g fat, 1 g fiber 4 g. sugar 7 g carbohydrate, 2 g protein, 35 mg sodium, Daily values: 10% DV calcium, 50% DV vitamin A, 2% DV vitamin C .

Poached Pears with Yogurt Crème
Serves 4
All you need:
• ½ cup nonfat plain Hy-Vee Greek yogurt (Dairy)
• 1 ounce reduced-fat cream cheese, softened (Dairy)
• 1½ tablespoon Hy-Vee Delecta or Splenda sugar substitute
(or 2 tablespoons powdered sugar) (Aisle 5)
• ¼ teaspoon Hy-Vee vanilla extract (Aisle 5)
• 1/8 teaspoon almond extract (Aisle 5)
• 2 tablespoons Hy-Vee mini semi-sweet chocolate chips
(Aisle 5)
• 1½ cups Hy-Vee cranberry apple juice (Aisle 7)
• 1 (2-inch) piece cinnamon stick or ¼ teaspoon Hy-Vee ground cinnamon (Aisle 5)
• 2 medium firm ripe pears, halved and cored (Produce)

All you do:
1. In a small bowl, combine yogurt, cream cheese, sugar substitute, vanilla , almond extract and chocolate chips.
2. Cover and refrigerate until needed.
3. Stovetop method: In a large skillet, bring juice and cinnamon stick or ground cinnamon to just boiling. Carefully add the pear halves. Cover and simmer for 10-15 minutes until just tender. Remove pears from poaching liquid. Continue cooking liquid, uncovered, over medium heat 5 to 10 minutes or until reduced to ½ cup. Oven method: Heat oven to 425 degrees, and follow recipe.
4. Place pear halves on 4 dessert plates; drizzle reduced liquid over top. Top with yogurt mixture.
Nutrition Facts per serving: 170 calories, 3.5 g fat, 2 g saturated fat, 0 mg cholesterol, 40 mg sodium, 34 g carbohydrate, 3 g fiber, 26 g sugar, 4g protein. Daily values: 70 % vitamin C, 6 % calcium, 2% iron
Recipe adapted from : The Special K Challenge and Beyond.
Please consult a medical professional for individual advice.


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