DIRECTIONS

1. Preheat oven to 350 degrees.
2. Lightly grease 12 muffin tins with oil of choice.
3. Heat a large pan over medium heat
4. Add 1 tablespoon of oil and sauté vegetables until soft and season with salt and pepper.
5. Divide vegetables evenly into the greased 12 muffin tins and set aside
6. Whisk eggs, salt and water together well and pour over veggies distributing evenly (about 1/3 cup per muffin tin).
7. Sprinkle with salt and pepper and grated cheese (optional).
8. Bake for 20-25 minutes or until cooked through and center begins to brown.
9. Allow to cool a few minutes before removing from muffin pan.

Calories: 107
Net Carbs: 2g
Total Carbs: 2g
Fiber: 0g
Fat: 8g
Protein: 7g

DIRECTIONS

1. Place 1 sheet of nori on a cutting board or bamboo sushi mat.
2. Fill a small bowl of water and place it next to the nori sheet.
3. Add 1 cup of cooked sushi rice on top of the nori and spread the rice evenly over the nori sheet leaving one inch empty at the top (this will help seal the roll). Dip your fingers in the bowl of water to help prevent them from getting too sticky while working with the rice.
4. On the bottom third of the sheet, layer all vegetables and lettuce.
5. Add a bit of water to the empty top inch of the sheet and use your fingers to snug all of the vegetables in and carefully roll everything into a sushi roll. Wet the top inch with water to help seal the roll.
6. Slice sushi into bite sized pieces and serve with tamari, soy sauce or Tahini Dressing.

DIRECTIONS

1. Evenly divide and arrange quinoa at the bottom of each bowl.
2. Divide spinach, carrot, radishes, chickpeas and cucumber evenly between the three bowls.
3. Place all dressing ingredients in a blender and blend until smooth
4. Top each bowl with a drizzle of dressing.
5. Enjoy!

DIRECTIONS

1. Wash and peel the beets and slice thin. A mandolin slicer works well here if you have one. Add beets to a large bowl.
2. Wash and slice the radishes and transfer to the bowl with beets.
3. Add the olive oil, lemon, maple syrup, sea salt and pepper to a small bowl and whisk well.
4. Pour dressing over beet and radish mixture and toss well to coat.
5. Divide into two bowls and top with walnuts and chopped basil leaves.
6. Add salt and pepper to taste.

DIRECTIONS

1. Preheat oven to 400°F
2. Wrap beets in foil and bake for 40 minutes or until soft, then remove from oven and allow to cool.
3. Add chickpeas, lemon, garlic, salt, olive oil and aquafaba to a food processor fitted with an S blade.
4. Process ingredients until smooth, adding more aquafaba if needed.
5. Add to serving dish and garnish with extra olive oil and chopped parsley.

DIRECTIONS

1. Place the carrots, bay leaves, and dried chiles in a spring top glass jar.
2. Place the remaining ingredients in a non-reactive medium saucepan and place over high heat. Bring to a boil, then reduce to a simmer and cook for 5 minutes.
3. Pour the vinegar mixture over the carrots, close the lid, and place in the refrigerator. Allow to chill for at least 2 hours and up to 2 weeks, then enjoy.

DIRECTIONS

1. Arrange the heart of palm slices on a plate and sprinkle with 2 tablespoons of the lime juice, olive oil, sugar, and salt. Set aside to marinate while you prepare the shrimp.
2. In a medium bowl, stir together the remaining 1/4 teaspoon lime juice, mayonnaise, lime zest, cayenne, shrimp, salt, and pepper.
3. Drain the hear of palm slices and paty dry with a paper towel. Place a heart of palm slice on each radish slice. Top with a piece of shrimp and garnish with a cilantro leaf.

DIRECTIONS

1. Place garlic in the container of a food processor, and pulse until finely minced.
2. Add radishes, and mince.
3. Add cream cheese, and mix until well blended.
4. Transfer to a serving dish, and chill until serving.

DIRECTIONS

1. Drain a small can of crushed pineapple, and soak up excess juice with paper towel. Set aside.
2. Mix your dry ingredients and toss in the carrots and raisins. Mix the pineapple, coconut, vanilla, and cream cheeses. Add dry ingredients, form into a ball and roll in graham cracker crumbs.
3. Serve with graham cracker, carrot sticks, or even on its own.

DIRECTIONS

1. When cutting up the zucchini discard the seedy, mushy middle pieces. Place the zucchini fries in a colander over a bowl, sprinkle with the salt and toss. Allow them to drain for at least two hours or longer in the refrigerator.
2. Meanwhile make the dip by melting the butter and olive oil together in a skillet or saute pan. Add the onions and cook about 20 minutes over medium-low heat, stirring often until the onions are mostly browned.
3. Remove them from the heat and mix with the vinegar. Add them to a food processor with the honey, mustard and sour cream. Pulse until well combined. Season with salt and pepper to taste. Refrigerate.
4. Set up a dredging station by combining the panko, parmesan, flour and Italian seasoning in a wide, shallow bowl. Beat the eggs together in a separate, shallow bowl.
5. Preheat the oven to 425°F. Line a large baking sheet with parchment paper and spray with olive oil; or use a non-stick baking sheet and spray the pan directly or grease very lightly.
6. Use one hand for dipping the zucchini in the egg and one for coating with bread crumbs; allow the excess egg to drip off and use your hand to pat on the crumbs. Place on baking sheet close but not touching. Repeat until all the zucchini are coated.
7. Bake 12 minutes, carefully turn them all over and bake another 8-10 minutes, until golden brown. Serve immediately with onion dip.

DIRECTIONS

1. Combine all ingredients in a bowl and whisk until smooth.
2. Taste and adjust seasoning if necessary.

DIRECTIONS

1. Wash and dry your parsnips. Don’t peel them- the skins help prevent the edges from burning too fast.
2. Slice the parsnips using a mandolin, or your food processor. You want thin, evenly sliced rounds.
3. Very sparingly, rub a little olive oil on each slice, and lay on a cookie sheet without overlapping. Sprinkle the Tabasco sauce and a touch of sesame oil for a little kick, and sprinkle salt/pepper on the slices. (the less oil, the better they bake. you could even try them oil free)
4. Lay over top your parsnips a second cookie sheet (make sure it fits the bottom sheet). This presses them down and makes them crispier.
5. Bake for 20 min at 250°F. At the 10 min mark, rotate your cookie sheet.
6. After 20 min, remove the top cookie sheet, and continue baking 10-20 min. Careful- they burn easily!
7. Remove and let cool on a wire rack- they get crispier as they cool.

NOTE: if they are still bendy, microwave them in small batches, 2 minutes at a time (make sure the center ones don’t burn!). I noticed the microwave fixed all ‘bendy’ issues very well

DIRECTIONS

1. Preheat oven to 350°F (175°C). Unroll crescent rolls onto a baking sheet, and press together the seams to form a single sheet of dough.
2. Bake for 15 minutes or until golden brown. Let cool.
3. Mix cream cheese and mayonnaise together and spread the mixture onto the top of each crescent roll. Sprinkle dill weed or garlic salt over crescent rolls. Arrange the broccoli, cauliflower, radishes and carrots on top of the cheese and mayonnaise mixture. Sprinkle the cheese over the veggies. Sprinkle the imitation bacon bits over the shredded cheese. Refrigerate until ready to serve. Before serving cut the crescent rolls into squares.

DIRECTIONS

1. Place garlic in the container of a food processor, and pulse until finely minced.
2. Add radishes, and mince.
3. Add cream cheese, and mix until well blended.
4. Transfer to a serving dish, and chill until serving.

DIRECTIONS

1. To make the salsa, whisk together the olive oil, vinegar, sugar, mustard powder, salt, and pepper in a small bowl.
2. Stir in the radish and cucumber strips.
3. Refrigerate in a covered container.
4. Serve with tortilla chips and enjoy!

DIRECTIONS

1. Pre-heat an indoor or outdoor grill to 350°F. In small batches, mince the Radish MatchStixx™ into a very small dice creating small squares. Add to large bowl. Chop the jicama, jalapenos and bell pepper to a small dice and add to the radish bowl. Zest one lemon and one lime and add to the radish bowl. Juice all of the other citrus and add to the radish bowl.
2. Pat shrimp dry and remove all tails. Lightly drizzle the shrimp with olive oil and lightly season with salt. Place shrimp on heated grill for 20 seconds per side, just long enough to blacken. Remove cooked shrimp from the grill and chop into bite sized pieces. Add chopped shrimp to bowl of vegetables and juice, cover and chill for at least 3 hours.
3. When ready to serve, stir and add salt to taste. Serve with tortilla chips and enjoy!

DIRECTIONS

1. Preheat oven to 400°F.
2. Peel and cut the carrots (16 carrots or 2 pounds worth) into sticks that are about 4″ long. Put the sticks into a bowl and pour the olive oil over them and mix to coat.
3. Next, place the carrot sticks on a single layer on a baking sheet lined with parchment paper. Then, sprinkle the carrots with the salt.
4. Bake the carrots until they begin to crisp (about 20 to 25 minutes).

DIRECTIONS

1. In a nonstick fry pan, heat oil until hot. Add jalapeno and ginger; cook and stir until ginger just begins to brown.
2. Add radishes, cilantro, cumin and salt; reduce heat and cook, stirring often, until radishes are barely tender, about 6 minutes.
3. Garnish with julienned radish leaves or spinach, if desired.

DIRECTIONS

1. Cut carrots into 2 x ¼” strips. Combine carrots, water, lemon juice, sugar & garlic in a non-aluminum saucepan; cover. Cook over medium heat for 6 to 8 minutes or until carrots are crisp-tender. Remove from heat. Place carrots in a shallow bowl reserving the cooking liquid in saucepan. Add basil, lemon rind & oil to cooking liquid & set aside.
2. Trim top white portion from green onions and place tops in a large saucepan of boiling water. Drain immediately & rinse under cold water. Cut tops into 20 narrow strips. Gather 4 carrot strips into a bundle & tie with an onion strip. Repeat procedure with remaining carrots & onions strips. Place bundles in a large shallow bowl. Pour basil mixture over bundles. Cover & chill at least 1 hour.
3. Using a slotted spoon, remove bundles from liquid and discard liquid. Arrange bundles on a serving platter or as a decorative side dish.

DIRECTIONS

1. Select desired vegetables, wash, prepare, and place in groups on serving platter, surrounding a small serving bowl. Cover all with plastic wrap and chill until ready to use.
2. To prepare dip: place chopped celery and carrots in blender container and, using the pulse setting, chop until very fine. Add drained tuna, mayonnaise, horseradish, salt and pepper, and hot pepper sauce and blend on MEDIUM and then HIGH speed until smooth. Stop blender and scrape sides if needed. Remove to serving bowl and stir in basil and chopped hard-boiled egg. Adjust seasonings if desired. Chill for 15 minutes and serve.

*Chef’s Note: Most raw vegetables, such as carrots, celery, broccoli, zucchini, and cauliflower, slowly dry out on vegetable trays. Tomatoes, mushrooms, and cucumbers are a few that need no special attention. To enhance color and help prevent drying during service, try blanching the firmer vegetables. Simply place each color group, working light to dark, in active boiling water for 5 to 15 seconds, being careful not to cook the vegetables, and then plunge directly into cold, icy water. When fully cooled, drain well and arrange on serving platter. The blanched vegetables will remain crisp and brilliant in color.

Credit: Produce for Better Health Foundation (PBH) by Chef Carmen I. Jones, CCP

DIRECTIONS

1. Combine all ingredients; cover and refrigerate until ready to serve.
2. Drain excess liquid.
3. Serve with crackers, celery, sliced cucumbers, etc.

DIRECTIONS

1. Place shrimp in a bowl (You may either coarsely chop the shrimp, or leave them whole, depending on your preference.) Add lemon, covering shrimp completely. Cover, and refrigerate for 30 minutes, or until opaque and slightly firm.
2. Add tomatoes, onions, cucumber, radishes, and garlic; toss to combine. Gradually add cilantro and jalapenos to desired taste (jalapeno will grow stronger while marinating). Stir in tomato and clam juices to desired consistency. Cover, and refrigerate for 1 hour. Serve chilled with tortilla chips.

DIRECTIONS

1. Wash and peel the beets and slice thin. A mandolin slicer works well here if you have one. Add beets to a large bowl.
2. Wash and slice the radishes and transfer to the bowl with beets.
3. Add the olive oil, lemon, maple syrup, sea salt and pepper to a small bowl and whisk well.
4. Pour dressing over beet and radish mixture and toss well to coat.
5. Divide into two bowls and top with walnuts and chopped basil leaves.
6. Add salt and pepper to taste.

DIRECTIONS

1. Preheat oven to 400°F
2. Wrap beets in foil and bake for 40 minutes or until soft, then remove from oven and allow to cool.
3. Add chickpeas, lemon, garlic, salt, olive oil and aquafaba to a food processor fitted with an S blade.
4. Process ingredients until smooth, adding more aquafaba if needed.
5. Add to serving dish and garnish with extra olive oil and chopped parsley.

DIRECTIONS

1. Place 1 sheet of nori on a cutting board or bamboo sushi mat.
2. Fill a small bowl of water and place it next to the nori sheet.
3. Add 1 cup of cooked sushi rice on top of the nori and spread the rice evenly over the nori sheet leaving one inch empty at the top (this will help seal the roll). Dip your fingers in the bowl of water to help prevent them from getting too sticky while working with the rice.
4. On the bottom third of the sheet, layer all vegetables and lettuce.
5. Add a bit of water to the empty top inch of the sheet and use your fingers to snug all of the vegetables in and carefully roll everything into a sushi roll. Wet the top inch with water to help seal the roll.
6. Slice sushi into bite sized pieces and serve with tamari, soy sauce or Tahini Dressing.

DIRECTIONS

1. Place the carrots, bay leaves, and dried chiles in a spring top glass jar.
2. Place the remaining ingredients in a non-reactive medium saucepan and place over high heat. Bring to a boil, then reduce to a simmer and cook for 5 minutes.
3. Pour the vinegar mixture over the carrots, close the lid, and place in the refrigerator. Allow to chill for at least 2 hours and up to 2 weeks, then enjoy.

DIRECTIONS

1. Preheat the oven to 350°F. Butter a large casserole dish or skillet.
2. Place the potatoes and parsnips in a large pot and cover with water. Add 1 tablespoon of salt and place over high heat. Bring to a boil, then reduce to a simmer and cook until the parsnips are tender, about 15 minutes.
3. While the vegetables are cooking, place a large skillet over high heat. Add the oil followed by the beef, onions, and carrots. Season with salt and pepper. Cook until all the liquid has evaporated from the pan and the meat begins to brown, about 15 minutes.
4. Add the Worcestershire sauce and tomato puree and continue cooking. In a small bowl, whisk together the beef stock and cornstarch. Stir the cornstarch mixture into the beef and cook just until thickened. Remove from the heat.
5. Drain the parsnips and potatoes once they are tender, then return them to the pan they were cooked in. Place over medium heat and cook until all the water has evaporated.
6. Add the milk and butter to the potatoes and parsnips, then mash until you achieve your desired consistency. Season generously with salt and pepper, then stir to combine.
7. Pour the meat mixture into the prepared casserole dish or skillet. Top with the parsnip mixture and spread to evenly distribute. Bake in the oven until the top is golden, about 30 minutes. Allow to rest 5 minutes before serving.

DIRECTIONS

1. In a small pan, toast cumin and coriander until fragrant. Remove from heat and set aside.
2. Peel and grate carrots and parsnips. Combine them with the finely diced onion, minced garlic, chopped cilantro, cumin and coriander. Fold in the flour then add the beaten eggs, salt and pepper.
3. Heat a sauté pan to medium and add a glug of oil (about 2 tablespoons). Place a large tablespoon of the carrot/parsnip mixture (do 3 at a time) into the hot oil and spread out with the back of the spoon. Fry the fritters on both sides until golden brown, crispy and cooked through. Keep in a warm oven until you’re ready to eat.

DIRECTIONS

1. Heat olive oil over medium heat in pan. Add crushed garlic being careful not to burn the garlic. Add the bay leaves and jalapenos to the pan and sauté for 1-2 minutes. Add the carrots and stir to blend.
2. Once the carrots have cooked for 1 minute, deglaze the pan with vinegar being careful not to inhale the fumes. Add the water, salt and oregano to the pan. Let simmer for 5-10 minutes turning off the heat source once the time has expired. Let the mixture cool for 30 minutes and add in the matchstick radishes, Chill the mixture in jars or in tightly sealed plastic storage container for up to 3 weeks.
3. Enjoy this served as a finger food or as an accompaniment to your favorite Mexican dishes.

DIRECTIONS

1. Cut carrot into large chunks. Place in a microwave-safe bowl and add a splash of water. Cover and microwave for ~3 minutes, or until tender. Drain the water off. Let cool for 5-10 minutes.
2. Peel the mango and cut the flesh from the pit. Cut into large chunks. Place mango chunks in the jar of a blender along with the cooked carrots, raspberries, sugar, and water. Blend until you have a smooth puree.
3. Pour into popsicle molds and freeze (adding sticks at the right time for your particular molds). Freeze until solid. Enjoy!

Note:
If you wish, you can push the puree through a strainer before pouring into the popsicle molds to remove the raspberry seeds and mango fibers.

DIRECTIONS

1. Preheat oven to 350°F (175°C). Grease the bottoms only of 12 muffin cups, or line with baking cups. Sift together the flour, cinnamon, baking soda, baking powder, and salt; set aside.
2. Beat the eggs and sugar until frothy and lightened in color. Stir in the oil, vanilla extract, and grated carrot; fold in the flour mixture. Pour the batter into the prepared muffin tins.
3. Bake in preheated oven until toothpick inserted in center comes out clean, 15 to 20 minutes. Remove to cool on wire racks.
4. Meanwhile, prepare the icing by beating together the cream cheese, butter, vanilla, and confectioners’ sugar until fluffy. Frost the cooled muffins and chill until ready to serve.

DIRECTIONS

1. Drain a small can of crushed pineapple, and soak up excess juice with paper towel. Set aside.
2. Mix your dry ingredients and toss in the carrots and raisins. Mix the pineapple, coconut, vanilla, and cream cheeses. Add dry ingredients, form into a ball and roll in graham cracker crumbs.
3. Serve with graham cracker, carrot sticks, or even on its own.

DIRECTIONS

1. Bring a large pot of salted water to a boil. Add carrots, cover partially, and simmer 5 minutes. Add parsnips, and cover partially. Simmer until vegetables are very tender, about 15 minutes. Drain well.
2. Return vegetables to saucepan, and stir over medium heat until any excess moisture evaporates. Transfer to food processor. Add butter, and process until smooth. Season with nutmeg, salt, and pepper. Can be made 4 hours ahead. Rewarm over low heat, stirring often. Transfer to bowl. Serve.

DIRECTIONS

1. Preheat oven to 400°F.
2. Peel and cut the carrots (16 carrots or 2 pounds worth) into sticks that are about 4″ long. Put the sticks into a bowl and pour the olive oil over them and mix to coat.
3. Next, place the carrot sticks on a single layer on a baking sheet lined with parchment paper. Then, sprinkle the carrots with the salt.
4. Bake the carrots until they begin to crisp (about 20 to 25 minutes).

DIRECTIONS

1. Cut carrots into 2 x ¼” strips. Combine carrots, water, lemon juice, sugar & garlic in a non-aluminum saucepan; cover. Cook over medium heat for 6 to 8 minutes or until carrots are crisp-tender. Remove from heat. Place carrots in a shallow bowl reserving the cooking liquid in saucepan. Add basil, lemon rind & oil to cooking liquid & set aside.
2. Trim top white portion from green onions and place tops in a large saucepan of boiling water. Drain immediately & rinse under cold water. Cut tops into 20 narrow strips. Gather 4 carrot strips into a bundle & tie with an onion strip. Repeat procedure with remaining carrots & onions strips. Place bundles in a large shallow bowl. Pour basil mixture over bundles. Cover & chill at least 1 hour.
3. Using a slotted spoon, remove bundles from liquid and discard liquid. Arrange bundles on a serving platter or as a decorative side dish.

DIRECTIONS

1. Select desired vegetables, wash, prepare, and place in groups on serving platter, surrounding a small serving bowl. Cover all with plastic wrap and chill until ready to use.
2. To prepare dip: place chopped celery and carrots in blender container and, using the pulse setting, chop until very fine. Add drained tuna, mayonnaise, horseradish, salt and pepper, and hot pepper sauce and blend on MEDIUM and then HIGH speed until smooth. Stop blender and scrape sides if needed. Remove to serving bowl and stir in basil and chopped hard-boiled egg. Adjust seasonings if desired. Chill for 15 minutes and serve.

*Chef’s Note: Most raw vegetables, such as carrots, celery, broccoli, zucchini, and cauliflower, slowly dry out on vegetable trays. Tomatoes, mushrooms, and cucumbers are a few that need no special attention. To enhance color and help prevent drying during service, try blanching the firmer vegetables. Simply place each color group, working light to dark, in active boiling water for 5 to 15 seconds, being careful not to cook the vegetables, and then plunge directly into cold, icy water. When fully cooled, drain well and arrange on serving platter. The blanched vegetables will remain crisp and brilliant in color.

Credit: Produce for Better Health Foundation (PBH) by Chef Carmen I. Jones, CCP

DIRECTIONS

1. In serving bowl, combine cabbage, carrots, snow peas, radishes, scallions, hazelnuts, parsley, and poppy seeds.
2. In a small bowl, whisk together lemon juice, oil, salt, and pepper; toss with slaw.

DIRECTIONS

1. Place a large saucepan over medium heat.
2. Add 1 tablespoon of the butter followed by the onion, potato, celery, carrots, corn, salt, and pepper to the pan and cook until the vegetables begin to become tender, about 10 minutes.
3. Add the remaining 1 tablespoon of butter and the flour to the pan and stir until well combined. While stirring quickly, slowly pour in the chicken broth followed by the heavy cream. Taste the chowder and season with salt and pepper, as needed.
4. Bring the chowder to a boil over medium-high heat, stirring frequently, then reduce to a low heat and simmer until the vegetables become tender, about 10 minutes.
5. Stir in the lemon juice.
6. Ladle the chowder into 4 bowls and top with an even amount of the corn mixture, placing a mound in the middle in each bowl.
7. Sprinkle the chowder with chopped chives and serve.

DIRECTIONS

1. In a large pot over medium-high heat, combine onion, carrots, potatoes, parsnip, turnip, rice, pepper, cumin, salt and water.
2. Boil until vegetables are tender, about 30 minutes, adding more water if necessary.

DIRECTIONS

1. Add the 3/4 cup vegetable oil and flour to a medium saucepan with a heavy bottom. Stir together to form a roux and place over medium heat. Cook, stirring frequently, until it changes to the color of peanut butter, about 20 minutes. Watch it carefully, as it can burn.
2. While the roux is cooking, place a large saucepan over medium heat. Add 1 tablespoon of the vegetable oil followed by the andouille sausage. Cooked until browned, then transfer to a large plate.
3. Season the chicken with salt and pepper. Increase the heat on the large saucepan to medium-high. Add the chicken and cook until browned. Transfer to the plate with the sausage.
4. Add the onion, leek, carrot, turnip, parsnip, bell pepper, celery, garlic, Cajun seasoning, and tomato paste to the pan the chicken was cooked in. Season the veggies with salt and pepper, then cook for 3 minutes. Remove from the heat and set aside until the roux is finished cooking.
5. After the rough is finished cooking, add it to the vegetable mixture. While stirring constantly, slowly pour in the broth. Add the bay leaf and simmer over medium heat until the vegetables are tender.
6. Add the chicken and sausage and cook for 5 minutes more. Ladle into bowls, garnish with chopped parsley, and serve with white rice.

DIRECTIONS

1. Place a large saucepan over medium-high heat. Season the short ribs with salt and pepper. Add the short ribs to the hot pan and cook until browned on both sides. Set the short ribs aside on a plate.
2. Stir the flour into the pan that the short ribs were cooked in followed by the tomato paste, onion, celery, and roughly chopped carrot. Cook for 3 minutes, then slowly add the wine while stirring constantly.
3. Cook until the wine boils, then add the broth, garlic cloves, bay leaf, and thyme. Season with salt and pepper, add the short ribs, cover, reduce to a simmer, and cook until the short ribs are tender, about 3 hours.
4. Transfer the short ribs to a cutting board. Remove the meat from the bones, trim as desired, and dice into 1-inch chunks. Strain the cooking liquid and return to a clean, large saucepan.
5. Add the sliced carrot parsnip, turnip, and leek to the strained cooking liquid and simmer over medium-low heat until the vegetables are tender, about 20 minutes.
6. Add the diced short rib meat back to the stew. Season with salt and pepper, as needed. Ladle the stew into bowls, garnish with parsley and dill, then serve.

DIRECTIONS

1. Place a large saucepan over medium heat. Add the vegetable oil followed by the parsnip, turnip, carrot, celery, leek, and onion. Season with salt and pepper, then cook until the onion begins to become translucent, about 4 minutes.
2. Add the tomato paste, thyme, and garlic, then cook for 2 minutes more. Pour in the broth and bring to a boil. Season with salt and pepper again, as needed. Reduce to a simmer and cook until the vegetables are tender, about 15 minutes.
3. While the soup is simmering, cook the orzo. Place a medium pot of water over high heat. Bring to a boil and add ½ teaspoon of salt followed by the orzo. Cook according to the package directions. Drain and set aside.
4. When the vegetables are tender, stir in the orzo, basil, and parsley. Ladle the soup into bowls, top with basil leaves, and serve.

DIRECTIONS

1. Place a large stock pot over medium heat.
2. Add the lard, bacon drippings, or butter followed by the sausage.
3. Cook, stirring occasionally, until browned and crispy. Using a slotted spoon, remove the sausage from the pot and transfer to a plate. Set aside.
4. Stir the flour into the fat and cook, stirring frequently, until the the flour becomes deep brown in color, but not burnt.
5. Add the celery, onion, leek, onion, carrot, parsnip, garlic, Cajun seasoning, thyme, salt, and pepper to the pot along with the flour mixture and cook, stirring frequently for 4 minutes.
6. Add the diced tomatoes with their juices, tomato sauce, bay leaves, beef broth, okra, salt, and pepper.
7. Bring to a boil, then reduce to a simmer and cook until the vegetables become tender, about 20 minutes.
8. Serve with steamed rice, if desired, sprinkle with fresh parsley, then serve.

DIRECTIONS

1. Melt the butter in a large heavy pot and pour in the olive oil.
2. Add the chopped parsnips, potatoes, carrots, onions, garlic, basil, and bay leaf.
3. Cook for 10 minutes, stirring occasionally.
4. Stir in the vegetable broth.
5. Bring to a boil, cover, and simmer over medium-low heat for 20 minutes, or until vegetables are tender.
6. Discard bay leaf.
7. Remove from heat and use an immersion blender to blend the soup until creamy. If you don’t have an immersion blender, you can use a blender and blend until smooth. This should be done in several batches.
8. Return soup to pot and add heavy cream or milk; stir to combine.
9. Add salt and pepper to taste
10. Serve warm.

DIRECTIONS

1. Place the flour in a shallow dish such as a pie plate and season with salt and pepper. Season the beef with salt and pepper, then dredge in the flour, shaking to remove the excess.
2. Place a large stock pot over medium-high heat. Add the 1 1/2 tablespoons oil followed by half of the beef. Cook the beef, browning on all sides, about 10 minutes in total. Transfer the beef to a plate and repeat with the remaining 1 1/2 tablespoons of oil and the other half of the beef. Transfer the remaining beef to the plate with the rest.
3. Add the turnip, celery, carrot, potato, parsnip, garlic, and tomato paste to the pan and cook, stirring frequently for 3 minutes. Pour in the broth, then stir in the cornstarch-water mixture. Season the broth with salt and pepper. Increase the heat to high and bring to a boil, then reduce to low and simmer until the beef becomes tender, stirring occasionally, about 40 minutes.
4. Ladle into bowls, sprinkle with parsley, and serve.

DIRECTIONS

1. Cook the rotini according to the package directions. Drain and set aside.
2. While the rotini is cooking, place a large saucepan over medium heat. Add the butter followed by the onion, celery, carrots, parsnip, and garlic. Cook until the garlic begins to brown and become fragrant, about 3 minutes.
3. Pour in the broth and bring to a boil over high heat. Reduce the heat to low and simmer until the vegetables become tender, about 15 minutes.
4. Stir in the drained pasta, lemon zest, and lemon juice.
5. Ladle into bowls, sprinkle with fresh dill, and serve.

DIRECTIONS

1. Place a large saucepan over medium heat. Add the bacon and cook until crispy, about 7 minutes. Using a slotted spoon, transfer the bacon to a plate and set aside. Drain all but 1 tablespoon of the bacon fat from the pan, then add the onions and carrots. Cook until the onions become tender, then add the turnip, garlic, broth, salt and pepper.
2. Bring the soup to a boil over high heat, then reduce the heat to low.
3. Simmer until the carrots become tender, about 15 minutes.
4. Add the turnip greens and reserved bacon, then cook for 5 minutes more.
5. Ladle the soup into bowls, sprinkle with Parmesan, and serve.

DIRECTIONS

1. Place a large saucepan over medium heat. Add the butter followed by the onion, carrot, parsnip, potato, salt, and pepper. Cook until the vegetables begin to soften, about 7 minutes.
2. Pour in the chicken broth and add the 1 teaspoon of fresh chopped thyme and cayenne. Season with salt again, if necessary, and bring to a boil over high heat. Reduce the heat to low and simmer until the vegetables become very tender, about 20 minutes.
3. Working in small batches in a blender or using an immersion blender, puree the soup until smooth.
4. Strain the soup into a clean large saucepan and stir in 1/4 cup of the warmed cream and more broth, if desired. Check the soup again for seasoning, then heat through.
5. Ladle the soup into 4 bowls, spoon 1 tablespoon of warm cream into the middle each bowl and swirl with a spoon.
6. Top the soup with a sprig of fresh thyme, then serve.

DIRECTIONS

1. Place a large saucepan over medium heat. Add the butter followed by the onion and cook until it begins to become tender.
2. Add the carrot, salt, and pepper and continue cooking for 6 minutes more. Add the garlic, broth, salt, and pepper. Bring to a boil, then reduce to a simmer. Cook until the carrots become very tender, about 30 minutes.
3. Remove the soup from heat and add the 1 tablespoon chopped dill.
4. Working in small batches in a blender or using an immersion blender, puree the soup until smooth.
5. Return the soup to a clean large saucepan and place over medium heat until thoroughly warmed.
6. Ladle into bowls, garnish with small sprigs of dill, then serve.

DIRECTIONS

1. Place a large, heavy stock pot over medium-high heat. Add the vegetable oil followed by the ground beef, salt, and pepper.
2. Cook the beef, breaking it up as you go, until the meat has browned, about 7 minutes.
3. Add the onion, bell pepper, celery, carrots, salt, and pepper to the pan and cook until the vegetables begin to caramelize, about 10 minutes more. Add the paprika, cumin, chipotles, serrano, and garlic and cook for 2 minutes more.
4. Pour in the tomatoes, beans and their juices, tomato puree, and beef broth.
5. Season the chili with salt and pepper, then bring to a boil. Reduce the heat to low and simmer the chili, allowing the flavors to develop, about 20 minutes.
6. Ladle the chili into bowls and sprinkle with 2 tablespoons of shredded cheddar.
7. Top the cheese with 1 tablespoon of sour cream and garnish with a cilantro leaf.

DIRECTIONS

1. Place a large saucepan over medium heat. Add the butter followed by the onions and cook until they begin to soften. Add the turnip, parsnips, celery, carrots, salt, and pepper, then cook, stirring occasionally, for 6 minutes more. Add the garlic and tomato paste.
2. Cook, stirring frequently, for 2 minutes more.
3. Add the barley, broth, salt, and pepper. Bring to a boil, then reduce to a simmer and cook until the barley becomes tender, adding more broth if needed during the cooking process, about 40 minutes.
4. Stir in the lemon juice and ladle into bowls.
5. Top with fresh basil, then serve.

DIRECTIONS

1. Thinly slice lengthwise the yellow squash, zucchini, carrots and parsnips with a mandolin.
2. In a pot with boiling salted water, blanch the vegetables for about 2 to 3 minutes.
3. Drain them and shock in a bowl with iced water, then drain them again and hold. (The vegetables are taking the place of the pasta).
4. For the sauce: In a sauce pan over medium heat, add olive oil and sauté onions, fennel and garlic until soft and golden.
5. Add sun dried tomatoes in olive oil and continue to cook for about 3 minutes.
6. Deglaze the pan with white wine and let liquid reduce by half.
7. Add red bell pepper puree and canned tomatoes in juice and bring to a gentle boil, bring heath down to simmer and cook for about 30 minute, season sauce to taste with salt and pepper.
8. When sauce is ready add fresh chopped chives and hold aside.
9. For garnish: In salted boiling water blanch asparagus spear for about 2 to 3 minutes, drain them and shock in iced water, hold aside.
10. For the chives, simply deep fry in oil, shake the excess oil and rest over paper towels.
11. To finish dish for service: In a large sauté pan over medium heat, add olive oil and sauté sliced vegetables until hot and al dente in texture.
12. Add sauce and allow the dish to cook and the sauce to coat vegetables nicely. Adjust seasoning as necessary.
13. For plating, plate portions of vegetables with sauce in center of the plates and garnish each portion with 2 spears of asparagus and a bundle of fried chives.
14. Serve immediately, hot.

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

DIRECTIONS

1. Place sliced radish, carrot and onion in a medium bowl. Cover with cold water and let soak for 5 minutes. Drain. Combine soy sauce, lemon juice, scallions and ginger in a small bowl. Add 2 tablespoons of the mixture to the drained vegetables and toss. Set aside the remaining sauce.
2. Season the steak on both sides with salt and pepper. Heat oil in a large nonstick skillet over medium-high heat. Cook the steak 3 to 4 minutes per side for medium-rare. Let rest on a cutting board for 5 minutes, then thinly slice and serve with the vegetables, drizzled with the remaining sauce.

DIRECTIONS

1. In serving bowl, combine cabbage, carrots, snow peas, radishes, scallions, hazelnuts, parsley, and poppy seeds.
2. In a small bowl, whisk together lemon juice, oil, salt, and pepper; toss with slaw.

DIRECTIONS

1. Grate or ribbon carrots into a bowl.
2. Toss on blueberries and sunflower seeds.
3. Whisk oil, lemon juice and pepper together.
4. Pour over carrot mixture.
5. Toss to coat.

Credit: Mark Bittman in the New York Times.

DIRECTIONS

1. Cut carrot into large chunks. Place in a microwave-safe bowl and add a splash of water. Cover and microwave for ~3 minutes, or until tender. Drain the water off. Let cool for 5-10 minutes.
2. Peel the mango and cut the flesh from the pit. Cut into large chunks. Place mango chunks in the jar of a blender along with the cooked carrots, raspberries, sugar, and water. Blend until you have a smooth puree.
3. Pour into popsicle molds and freeze (adding sticks at the right time for your particular molds). Freeze until solid. Enjoy!

Note:
If you wish, you can push the puree through a strainer before pouring into the popsicle molds to remove the raspberry seeds and mango fibers.

DIRECTIONS

1. Preheat oven to 350°F. Whisk together flour, cardamom, baking powder, and salt. In a large bowl, whisk together brown sugar, eggs, oil, 2 teaspoons vanilla, and parsnip. Stir in flour mixture.
2. Line 12 standard muffin cups with paper liners. Divide batter among cups. Bake until a toothpick inserted in center of a cake comes out with a few moist crumbs attached, 18 to 20 minutes. Let cool completely in pan on a wire rack.
3. In a large bowl, with a mixer, beat cream cheese, butter, confectioners’ sugar, and remaining teaspoon vanilla until combined. Spread frosting onto cooled cupcakes

DIRECTIONS

1. Preheat oven to 350°F (175°C). Grease the bottoms only of 12 muffin cups, or line with baking cups. Sift together the flour, cinnamon, baking soda, baking powder, and salt; set aside.
2. Beat the eggs and sugar until frothy and lightened in color. Stir in the oil, vanilla extract, and grated carrot; fold in the flour mixture. Pour the batter into the prepared muffin tins.
3. Bake in preheated oven until toothpick inserted in center comes out clean, 15 to 20 minutes. Remove to cool on wire racks.
4. Meanwhile, prepare the icing by beating together the cream cheese, butter, vanilla, and confectioners’ sugar until fluffy. Frost the cooled muffins and chill until ready to serve.

DIRECTIONS

1. Drain a small can of crushed pineapple, and soak up excess juice with paper towel. Set aside.
2. Mix your dry ingredients and toss in the carrots and raisins. Mix the pineapple, coconut, vanilla, and cream cheeses. Add dry ingredients, form into a ball and roll in graham cracker crumbs.
3. Serve with graham cracker, carrot sticks, or even on its own.

DIRECTIONS

1. Preheat oven to 375°F (190°C). Grease one 8×8 inch pan. Cream together 3/4 cup sugar, shortening, and egg.
2. In a separate bowl mix together 2 cups flour, baking powder, and salt. Stir into sugar mixture, alternating with milk. Stir in blueberries. Pour into greased 8×8 inch pan.
3. To make topping: Combine 1/2 cup sugar, 1/3 cup flour, cinnamon, and butter. Sprinkle over cake batter.
4. Bake at 375 degree F (190 degrees C) for 25-30 minutes.

DIRECTIONS

1. Combine crumbs, 2 tablespoons sugar and butter. Pat mixture into the bottom of a 9 inch pan. Mash cream cheese until soft and creamy. Gradually beat in sour cream, 3/4 cup sugar, vanilla and flour. Beat in eggs one at a time.
2. Pour mixture into crumb-lined pan. Bake in a preheated 325°F (165°C) oven for 1 hour or until firm to the touch.
3. Cool and then remove cake from pan by loosening edges with a knife. Place blueberries on top of cake. Melt jelly and spoon over blueberries to glaze. Chill until ready to serve.

DIRECTIONS

1. In a large mixing bowl, cream the shortening, sugar, egg, milk, almond extract and lemon zest. Mix well after the addition of each ingredient. Combine the flour, baking powder and salt; blend into the sugar mixture.
2. Fold in the blueberries. Cover and chill for 4 hours.
3. Preheat oven to 375°F. Drop dough by teaspoonfuls onto ungreased cookie sheets, about 1 1/2″ apart.
4. Bake 12 to 15 minutes in the preheated oven. Let the cookies cool on the baking sheets for a few minutes before transferring to wire racks to cool completely.

DIRECTIONS

1. In a medium bowl, whisk together egg yolks and milk. Stir in flour, baking powder and salt. Stir in butter, and set mixture aside for about 30 minutes.
2. Preheat a lightly greased waffle iron.
3. Fold egg whites and 2/3 cup blueberries into the mixture. Scoop portions of the mixture into the prepared waffle iron, and cook until golden brown.
4. To prepare the sauce, in a medium saucepan over medium heat, mix 1 1/2 cups blueberries, honey and 1/4 cup orange juice. Bring to a boil. Mix remaining orange juice and cornstarch in a small bowl, and stir into the blueberry mixture. Stir constantly until thickened. Serve warm over waffles

DIRECTIONS

1. Mix yogurt and sour cream.
2. Layer 1/2 cup of cantaloupe, 1/4 cup of blueberries, and 2 1/2 tablespoons yogurt mixture in each of the glasses.
3. Garnish with a fresh mint sprig.

DIRECTIONS

1. Pre-heat oven to 400°F. Toss parsnips with oil and salt and roast 20 minutes, until lightly golden and soft.
2. Meanwhile, cover candied ginger with hot water and let sit 10 minutes. Drain and transfer ginger to a paper towel to dry.
3. Roughly chop roasted parsnips, transfer to a medium sauce pot with whole milk, and bring to a simmer. Reduce heat to low, cover, crack lid and cook 10 minutes, or until soft. Cool slightly, then transfer milk and parsnips to a blender and puree until smooth.
4. Transfer back to pot and add cream, 1/3 cup sugar and maple syrup. Place over medium heat and bring to a simmer, stirring occasionally, then remove from heat.
5. Meanwhile, whisk egg yolks and remaining 1/3 cup sugar together in a medium bowl for about 1 minute.
6. Slowly pour the hot cream mixture into the egg yolks while whisking constantly, then pour back into the pot. Cook custard over low heat, stirring the bottom constantly with a rubber spatula or flat wooden spoon, until mixture thickens slightly, 3-5 minutes. Do not let custard exceed 170 degrees.
7. Transfer to a metal bowl and set that bowl in a larger bowl of ice water. Stir custard until cold. Strain custard through a fine mesh strainer, stir in candied ginger, and transfer to an ice cream maker and freeze.
8. Transfer to containers and immediately place in freezer.

DIRECTIONS

1. Preheat oven to 350 degrees.
2. Lightly grease 12 muffin tins with oil of choice.
3. Heat a large pan over medium heat
4. Add 1 tablespoon of oil and sauté vegetables until soft and season with salt and pepper.
5. Divide vegetables evenly into the greased 12 muffin tins and set aside
6. Whisk eggs, salt and water together well and pour over veggies distributing evenly (about 1/3 cup per muffin tin).
7. Sprinkle with salt and pepper and grated cheese (optional).
8. Bake for 20-25 minutes or until cooked through and center begins to brown.
9. Allow to cool a few minutes before removing from muffin pan.

Calories: 107
Net Carbs: 2g
Total Carbs: 2g
Fiber: 0g
Fat: 8g
Protein: 7g

DIRECTIONS

1. Heat oil in a large skillet on medium heat.
2. Season chicken breasts generously with salt and pepper.Add chicken to heated pan and partially cover the pan with a lid.
3. Cook for 3-5 minutes or until chicken begins to brown and tops begin to turn white. Flip and cook for another 3-5 minutes or until cooked through.
4. Remove from pan and allow to cool for 5-7 minutes. When cool enough cut chicken into small cubes.
5. Arrange cabbage “shells” on a plate and add chicken, red pepper, avocado, radish, and cilantro on the cabbage leaves.
6. Squeeze lime on top of each “taco” and top with optional shredded cheese and salsa or hot sauce if desired.

Calories: 141
Net Carbs: 4.2g
Total Carbs: 7.6g
Fiber: 3.4 g
Fat: 9.2g
Protein: 8.4g

DIRECTIONS

1. Clean and cut cauliflower into bite sized pieces.
2. Fill a large soup pot or saute pan with 1-2 inches of water and bring to a boil.
3. Add cauliflower to pot, cover and simmer for 6-8 minutes or until fork tender.
4. While cauliflower is steaming prepare a food processor by fitting it with an S blade. Add the butter or olive oil, garlic powder, broth or cooking liquid, and salt to the processor.
5. When cauliflower is fork tender, strain water off (if you are not using it in place of broth).
6. Add hot cauliflower to food processor on top of other ingredients.
7. Process until smooth, adding more broth or water if needed.
8. Serve warm with or without extra butter or olive oil and top with fresh herbs.
9. Store and leftovers in an airtight container for up to 3 days.

Serving Size approximately ½ cup

Calories: 123
Total Carbs: 7g
Net Carbs: 3g
Fiber: 3.8g
Fat: 10g
Protein 3.4g

DIRECTIONS

1. Combine first 4 ingredients in a small sauce pan.
2. Cook on MEDIUM-LOW heat until vegetables are tender, about 20 minutes, stirring occasionally.
3. Remove from stove top and mix in the mayonnaise.
4. Add salt and pepper to taste (optional).

Credit: Produce for Better Health Foundation and Shoney’s, Inc.

DIRECTIONS

1. Combine all ingredients in a bowl and whisk until smooth.
2. Taste and adjust seasoning if necessary.

DIRECTIONS

1. Place garlic in the container of a food processor, and pulse until finely minced.
2. Add radishes, and mince.
3. Add cream cheese, and mix until well blended.
4. Transfer to a serving dish, and chill until serving.

DIRECTIONS

1. Pre-heat an indoor or outdoor grill to 350°F. In small batches, mince the Radish MatchStixx™ into a very small dice creating small squares. Add to large bowl. Chop the jicama, jalapenos and bell pepper to a small dice and add to the radish bowl. Zest one lemon and one lime and add to the radish bowl. Juice all of the other citrus and add to the radish bowl.
2. Pat shrimp dry and remove all tails. Lightly drizzle the shrimp with olive oil and lightly season with salt. Place shrimp on heated grill for 20 seconds per side, just long enough to blacken. Remove cooked shrimp from the grill and chop into bite sized pieces. Add chopped shrimp to bowl of vegetables and juice, cover and chill for at least 3 hours.
3. When ready to serve, stir and add salt to taste. Serve with tortilla chips and enjoy!

DIRECTIONS

1. Combine all ingredients; cover and refrigerate until ready to serve.
2. Drain excess liquid.
3. Serve with crackers, celery, sliced cucumbers, etc.

DIRECTIONS

1. Whisk shallots, mustard and vinegar with a generous sprinkling of salt and pepper in a 2-cup measuring cup. Gradually whisk in oil in a slow, steady stream to form a thick dressing. (Can be covered and held at room temperature several hours.)
2. Place radishes, parsley and chopped eggs in a medium bowl. (Can be covered and refrigerated for several hours.)
3. When ready, toss with dressing, adjust salt, pepper and vinegar to taste, and serve.

DIRECTIONS

1. In large saucepan, combine radishes, onions and chicken stock or broth.
2. Bring to a boil. Reduce heat and simmer 35 minutes. Remove from heat and cool slightly.
3. In food processor, puree mixture. Set aside.
4. In large saucepan or Dutch oven, melt butter. Whisk in flour and cook, stirring, 1 minute.
5. Add half and half and cook, stirring, until thickened, about 5 minutes.
6. Whisk in Worcestershire sauce, salt, pepper, horseradish and mayonnaise. Add pureed radishes.
7. Heat through.
8. Can be held in slow cooker several hours if necessary.

DIRECTIONS

1. In a large bowl combine the garlic, seasoning, black pepper, Dijon mustard, Worcestershire sauce, lemon juice, tamari and whisk while pouring in the olive oil.
2. Place the peppers, onions and cubed sirloin into the marinade. Toss to coat and let sit for a few.
3. Skewer the steak and peppers alternating with the red onion until all the steak is skewered.
4. On a hot preheated grill {High heat} place the skewers down and immediately reduce the temperature to medium/medium-high. Cook, turning occasionally, until there’s a nice char on the outside.
5. Remove and let rest for 5 minutes or so before serving. Enjoy!

DIRECTIONS

1. Grind together green chilies, cumin seeds and grated coconut with very little water into a smooth paste.
2. Beat yogurt with salt, mix in the ground paste and add more salt as per taste.
3. Temper with mustard seeds, curry leaves and broken red chili.
4. Top with raw grated red radish.
5. Serve with hot steamed rice and enjoy!

DIRECTIONS

1. In a small bowl, combine cucumber and radishes.
2. In another small bowl, whisk the vinegar, oil, 1/4 teaspoon salt, 1/8 teaspoon pepper and sugar. Pour over cucumber mixture; toss to coat evenly.
3. Combine paprika and remaining salt and pepper; sprinkle over fillets.
4. In a large nonstick skillet coated with nonstick cooking spray, melt butter.
5. Add fish; cook for 3-4 minutes on each side or until fish flakes easily with a fork. Serve with cucumber relish.

DIRECTIONS

1. Place sliced radish, carrot and onion in a medium bowl. Cover with cold water and let soak for 5 minutes. Drain. Combine soy sauce, lemon juice, scallions and ginger in a small bowl. Add 2 tablespoons of the mixture to the drained vegetables and toss. Set aside the remaining sauce.
2. Season the steak on both sides with salt and pepper. Heat oil in a large nonstick skillet over medium-high heat. Cook the steak 3 to 4 minutes per side for medium-rare. Let rest on a cutting board for 5 minutes, then thinly slice and serve with the vegetables, drizzled with the remaining sauce.

DIRECTIONS

1. In a large salad bowl, toss shrimp, blueberries, walnut pieces, edamame or peas and salad greens.
2. Evenly divide salad onto six plates; drizzle with Lemon Vinaigrette.
3. Sprinkle cheese around edges of salad.
4. Lemon Vinaigrette: In a small mixing bowl, whisk 1/4 cup vegetable oil, 2 tablespoons lemon juice, 1 teaspoon sugar, 1/8 teaspoon salt, 1/8 teaspoon coarsely ground black pepper, and 1/8 teaspoon ground red pepper.

Credit: U.S. Highbush Blueberry Council.

DIRECTIONS

1. Preheat oven to 350 degrees.
2. Lightly grease 12 muffin tins with oil of choice.
3. Heat a large pan over medium heat
4. Add 1 tablespoon of oil and sauté vegetables until soft and season with salt and pepper.
5. Divide vegetables evenly into the greased 12 muffin tins and set aside
6. Whisk eggs, salt and water together well and pour over veggies distributing evenly (about 1/3 cup per muffin tin).
7. Sprinkle with salt and pepper and grated cheese (optional).
8. Bake for 20-25 minutes or until cooked through and center begins to brown.
9. Allow to cool a few minutes before removing from muffin pan.

Calories: 107
Net Carbs: 2g
Total Carbs: 2g
Fiber: 0g
Fat: 8g
Protein: 7g

DIRECTIONS

1. Place 1 sheet of nori on a cutting board or bamboo sushi mat.
2. Fill a small bowl of water and place it next to the nori sheet.
3. Add 1 cup of cooked sushi rice on top of the nori and spread the rice evenly over the nori sheet leaving one inch empty at the top (this will help seal the roll). Dip your fingers in the bowl of water to help prevent them from getting too sticky while working with the rice.
4. On the bottom third of the sheet, layer all vegetables and lettuce.
5. Add a bit of water to the empty top inch of the sheet and use your fingers to snug all of the vegetables in and carefully roll everything into a sushi roll. Wet the top inch with water to help seal the roll.
6. Slice sushi into bite sized pieces and serve with tamari, soy sauce or Tahini Dressing.

DIRECTIONS

1. Heat oil in medium sized sauce pan or pot.
2. Saute garlic and onions until soft then add cubed turnip and stir.
3. Add lentils and curry powder and salt to coat.
4. Add water or broth and cook 30-40 minutes until lentils are soft.
5. Add tomato paste and cook another 5-10 minutes.
6. Stir in coconut milk and lemon juice. Add salt to taste.

DIRECTIONS

1. Heat oil in a large skillet on medium heat.
2. Season chicken breasts generously with salt and pepper.Add chicken to heated pan and partially cover the pan with a lid.
3. Cook for 3-5 minutes or until chicken begins to brown and tops begin to turn white. Flip and cook for another 3-5 minutes or until cooked through.
4. Remove from pan and allow to cool for 5-7 minutes. When cool enough cut chicken into small cubes.
5. Arrange cabbage “shells” on a plate and add chicken, red pepper, avocado, radish, and cilantro on the cabbage leaves.
6. Squeeze lime on top of each “taco” and top with optional shredded cheese and salsa or hot sauce if desired.

Calories: 141
Net Carbs: 4.2g
Total Carbs: 7.6g
Fiber: 3.4 g
Fat: 9.2g
Protein: 8.4g

DIRECTIONS

1. Evenly divide and arrange quinoa at the bottom of each bowl.
2. Divide spinach, carrot, radishes, chickpeas and cucumber evenly between the three bowls.
3. Place all dressing ingredients in a blender and blend until smooth
4. Top each bowl with a drizzle of dressing.
5. Enjoy!

DIRECTIONS

1. Heat oil on medium heat in a medium sized pot. Add minced garlic, onion, paprika, chili powder, oregano, cumin and 1/2 teaspoon sea salt. Sauté until onions start to soften, about 3 minutes.
2. Add black beans, tomatoes, corn, vegetable stock and remaining 1 teaspoon of sea salt.
3. Bring to a boil and reduce heat to a simmer for 3-5 minutes or until heated through.
4. Remove from heat and adjust salt to taste, add a sprinkle of pepper, and top with chopped red onion, cilantro, and avocado (optional).

DIRECTIONS

1. Preheat the oven to 450°F. Line a baking sheet with parchment paper and grease with vegetable oil.
2. In a large bowl, combine the zucchini, eggs, flour, Parmesan cheese, salt, and pepper. Spread out onto the prepared baking sheet.
3. Bake the zucchini crust until it is golden, about 8 minutes, then top with the pizza sauce, mozarella cheese, and pepperoni.
4. Bake the pizza until the cheese is melted and browned, about 8 minutes. Top with fresh basil. Allow to cool for at least 5 minutes, then slice and serve.

DIRECTIONS

1. Preheat the oven to 350°F. Butter a large casserole dish or skillet.
2. Place the potatoes and parsnips in a large pot and cover with water. Add 1 tablespoon of salt and place over high heat. Bring to a boil, then reduce to a simmer and cook until the parsnips are tender, about 15 minutes.
3. While the vegetables are cooking, place a large skillet over high heat. Add the oil followed by the beef, onions, and carrots. Season with salt and pepper. Cook until all the liquid has evaporated from the pan and the meat begins to brown, about 15 minutes.
4. Add the Worcestershire sauce and tomato puree and continue cooking. In a small bowl, whisk together the beef stock and cornstarch. Stir the cornstarch mixture into the beef and cook just until thickened. Remove from the heat.
5. Drain the parsnips and potatoes once they are tender, then return them to the pan they were cooked in. Place over medium heat and cook until all the water has evaporated.
6. Add the milk and butter to the potatoes and parsnips, then mash until you achieve your desired consistency. Season generously with salt and pepper, then stir to combine.
7. Pour the meat mixture into the prepared casserole dish or skillet. Top with the parsnip mixture and spread to evenly distribute. Bake in the oven until the top is golden, about 30 minutes. Allow to rest 5 minutes before serving.

DIRECTIONS

1. In a saucepan combine the chicken stock and water and bring to a low simmer. Keep the stock hot but not boiling while cooking the risotto. Have a soup ladle ready to use. In a large sauté pan or skillet, add the olive oil and 3 tablespoons of the butter and place over a medium heat until the butter melts.
2. Add the onions and cook until soft and translucent, about 5 minutes. Add the garlic and cook until soft and fragrant, about 1 minute. Add the radishes, stir to combine with the onion and garlic so that everything is coated with the hot olive oil and butter and the radishes become slightly faded in color, about 2 minutes. Add the rice, stir to combine so that each grain of rice is coated with the hot olive oil and butter and becomes opaque, about 2 minutes.
3. Raise the heat to medium high, add the wine and cook, stirring until the wine is absorbed. Add one soup ladle of hot chicken stock (about 1 cup), stirring until absorbed. Continue adding the hot stock, a cup at a time, stirring until absorbed before adding more, until the rice is almost tooth tender; you should use nearly all the stock. This will take about 15 minutes. Keep the heat at medium high and stir continuously. If the rice is still too firm, add more chicken stock. If you have used all the chicken stock, add hot water, a half-cup at a time, stirring until it’s absorbed, and until the rice is tender but still firm.
4. Remove from the heat and add a pinch of salt, several grinds of black pepper, the remaining 2 tablespoons of unsalted butter, and the grated Parmesan, stirring to combine. Scatter the raw Radish Matchstixx™ over the top of the risotto as a garnish. Serve immediately.

DIRECTIONS

1. Melt the butter in a large saucepan over medium heat. Fry the onion in butter until soft, about 5 minutes. Add the parsnips, garlic and curry powder, and fry for a couple of minutes to release the flavors. Mix the bouillon cube into the boiling water, and pour into the saucepan.
2. Stir to remove any bits of vegetable from the bottom of the pot.
3. Simmer for 15 minutes or until parsnips are soft and easy to break with a wooden spoon.
4. Remove from the heat, and blend with a hand mixer or immersion blender.
5. Stir in the cream, and heat through. Do not boil. Season with salt and pepper to taste, and garnish with red pepper flakes or paprika.

DIRECTIONS

1. Preheat grill to 300°F to 350°F (medium) heat. Sprinkle zucchini and chicken with seasoning.
2. Grill zucchini and chicken at the same time, covered with grill lid. Grill zucchini 6 to 8 minutes on each side or until tender. Grill chicken 5 to 6 minutes on each side or until done. Remove from grill; let stand 10 minutes.
3. Meanwhile, prepare tortellini according to package directions.
4. Coarsely chop chicken and zucchini. Toss tortellini with pesto, tomatoes, chicken, and zucchini. Serve immediately. Garnish, if desired.
5. Note: We tested with McCormick Italian Herb Seasoning Grinder.

DIRECTIONS

1. In a large bowl combine the garlic, seasoning, black pepper, Dijon mustard, Worcestershire sauce, lemon juice, tamari and whisk while pouring in the olive oil.
2. Place the peppers, onions and cubed sirloin into the marinade. Toss to coat and let sit for a few.
3. Skewer the steak and peppers alternating with the red onion until all the steak is skewered.
4. On a hot preheated grill {High heat} place the skewers down and immediately reduce the temperature to medium/medium-high. Cook, turning occasionally, until there’s a nice char on the outside.
5. Remove and let rest for 5 minutes or so before serving. Enjoy!

DIRECTIONS

1. Combine rind and hummus. Divide hummus mixture evenly among 8 pita halves (about 1 1/2 tablespoons each).
2. Divide lettuce, cucumber, radishes, onion, and cheese evenly among pita halves. Sprinkle with pepper.
3. Steam peas 5 minutes or until crisp-tender; drain. Combine peas, mint, butter, salt, and pepper; toss well.

DIRECTIONS

1. Grind together green chilies, cumin seeds and grated coconut with very little water into a smooth paste.
2. Beat yogurt with salt, mix in the ground paste and add more salt as per taste.
3. Temper with mustard seeds, curry leaves and broken red chili.
4. Top with raw grated red radish.
5. Serve with hot steamed rice and enjoy!

DIRECTIONS

1. Thinly slice lengthwise the yellow squash, zucchini, carrots and parsnips with a mandolin.
2. In a pot with boiling salted water, blanch the vegetables for about 2 to 3 minutes.
3. Drain them and shock in a bowl with iced water, then drain them again and hold. (The vegetables are taking the place of the pasta).
4. For the sauce: In a sauce pan over medium heat, add olive oil and sauté onions, fennel and garlic until soft and golden.
5. Add sun dried tomatoes in olive oil and continue to cook for about 3 minutes.
6. Deglaze the pan with white wine and let liquid reduce by half.
7. Add red bell pepper puree and canned tomatoes in juice and bring to a gentle boil, bring heath down to simmer and cook for about 30 minute, season sauce to taste with salt and pepper.
8. When sauce is ready add fresh chopped chives and hold aside.
9. For garnish: In salted boiling water blanch asparagus spear for about 2 to 3 minutes, drain them and shock in iced water, hold aside.
10. For the chives, simply deep fry in oil, shake the excess oil and rest over paper towels.
11. To finish dish for service: In a large sauté pan over medium heat, add olive oil and sauté sliced vegetables until hot and al dente in texture.
12. Add sauce and allow the dish to cook and the sauce to coat vegetables nicely. Adjust seasoning as necessary.
13. For plating, plate portions of vegetables with sauce in center of the plates and garnish each portion with 2 spears of asparagus and a bundle of fried chives.
14. Serve immediately, hot.

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

DIRECTIONS

1. In a small bowl, combine cucumber and radishes.
2. In another small bowl, whisk the vinegar, oil, 1/4 teaspoon salt, 1/8 teaspoon pepper and sugar. Pour over cucumber mixture; toss to coat evenly.
3. Combine paprika and remaining salt and pepper; sprinkle over fillets.
4. In a large nonstick skillet coated with nonstick cooking spray, melt butter.
5. Add fish; cook for 3-4 minutes on each side or until fish flakes easily with a fork. Serve with cucumber relish.

DIRECTIONS

1. In a large bowl, toss the prawns with the olive oil, lemon juice, salt, and pepper. Let marinate for about a half hour while you heat up the grill.
2. Grill prawns on each side until they turn pink, about 5 minutes depending on size.
3. Remove the peel and pith from the limes and cut between the membranes to remove the segments. Put these “supremes” into a bowl and squeeze over the juice from the membranes.
4. Add the remaining ingredients and mix; season with salt and pepper.
5. Place warm grilled prawns on a platter and top with salsa.

DIRECTIONS

Make crêpes:

1. Blend milk, flour, egg, and 2 teaspoons oil in a blender until smooth. Add chives and dill and pulse 1 or 2 times to just combine. Chill batter, covered, 30 minutes.
2. Stir batter to redistribute herbs. Lightly brush a 10-inch nonstick skillet with oil, then heat over moderately high heat until hot but not smoking.
3. Holding skillet off heat, pour in half of batter (1/4 cup), immediately tilting and rotating skillet to coat bottom. (If batter sets before skillet is coated, reduce heat slightly for next crêpe.) Return skillet to heat and cook until crêpe is just set and pale golden around edges, 10 to 15 seconds.
4. Loosen edge of crêpe with a heatproof plastic spatula, then flip crêpe over carefully with your fingertips. Cook until underside is set, about20 seconds more.
5. Transfer crêpe to a plate. Make another crêpe in same manner, brushing skillet again with oil.

Prepare filling and assemble hors d’oeuvre:

1. Stir together cream cheese, lemon juice, zest, and pepper in a small bowl until smooth.
2. Put 1 crêpe, browned side up, on a work surface, and spread with all of cheese mixture. Arrange salmon in an even layer over bottom half of crêpe (side nearest you), then scatter radishes over salmon.
3. Beginning at bottom, tightly roll up crêpe, then cut roll crosswise into 4 pieces, trimming ends if desired.

Cook’s notes:

1. Crêpes can be made (but not filled) 1 day ahead and chilled, layered between sheets of wax paper and then wrapped in plastic wrap.
2. Cheese mixture can be made 1 day ahead and chilled, covered. Bring to room temperature before using.
3. Crêpe can be rolled with filling (but not cut) 1 hour ahead and kept, wrapped in plastic wrap, at room temperature. Cut into pieces just before serving.

DIRECTIONS

1. Preheat oven to 425° F (220° C). Sift and measure flour into a bowl. Cut in the butter until the particles are coarse. Stir in 1/2 of the cheese. Pour in 1/4 cup of the cream; toss the mixture with a fork until all parts are moistened.
2. Turn the dough into a 9-inch round pie pan. With floured fingers, press the mixture into the bottom and sides of the pan, then prick the shell with a floured fork.
3. Bake the pie shell for 10 to 12 minutes. (The sides will slip down a little during baking.)
4. Cool on a wire rack.
5. Lower the oven temperature to 325° F (160° C). Sprinkle the remaining cheese evenly over the bottom of the cooled pie shell.
6. Beat together the egg yolks, the 3/4 cup cream, and the salt. Pour the egg mixture over the cheese. Place the radish chips evenly over the top of the pie.
7. Bake for 20 to 25 minutes, or until set. Remove the pie from the oven, cut it into wedges, and serve it hot.

DIRECTIONS

1. Cook pasta in salted water according to package directions; drain and rinse under cold water.
2. Place in a large bowl along with spinach, radishes and orange.
3. In a small bowl combine olive oil, vinegar, mayonnaise, oregano, garlic and salt. Pour over pasta mixture.
4. Sprinkle capers, if desired. Serve immediately or cover and refrigerate up to 3 hours.

Credit: The North American Radish Council

DIRECTIONS

1. Place sliced radish, carrot and onion in a medium bowl. Cover with cold water and let soak for 5 minutes. Drain. Combine soy sauce, lemon juice, scallions and ginger in a small bowl. Add 2 tablespoons of the mixture to the drained vegetables and toss. Set aside the remaining sauce.
2. Season the steak on both sides with salt and pepper. Heat oil in a large nonstick skillet over medium-high heat. Cook the steak 3 to 4 minutes per side for medium-rare. Let rest on a cutting board for 5 minutes, then thinly slice and serve with the vegetables, drizzled with the remaining sauce.

DIRECTIONS

1. Combine cornstarch and 1/2 cup water in a small bowl. Set aside.
2. Heat oil until hot in a large skillet. Add green pepper, reduce heat and cook, stirring frequently, until nearly crisp-tender, about 2 minutes.
3. Add shrimp and cook, stirring frequently, until shrimp just turn pink, about 2 minutes.
4. Add curry powder and cook and stir until fragrant, about 30 seconds. Stir in cream of coconut, lime juice, salt, cayenne, and reserved cornstarch mixture. Bring to a boil, stirring constantly.
5. Add radishes and cook, stirring occasionally, until sauce is clear, about 1 minute. Serve over steamed rice if desired.

DIRECTIONS

1. Preheat oven to 375F.
2. Coat a casserole dish with canola oil spray and set aside.
3. In a large mixing bowl, place the parsnips, sweet potatoes and apples and set aside.
4. In a microwave-proof bowl, mix together the canola oil and honey.
5. Place in a microwave and warm for 10 seconds.
6. Mix in balsamic vinegar.
7. Pour onto vegetables and apples.
8. Toss to coat well.
9. Transfer to casserole dish, cover and bake until tender, about 1 hour.

Credit: American Institute for Cancer Research (AICR)

DIRECTIONS

1. In a medium bowl, whisk together egg yolks and milk. Stir in flour, baking powder and salt. Stir in butter, and set mixture aside for about 30 minutes.
2. Preheat a lightly greased waffle iron.
3. Fold egg whites and 2/3 cup blueberries into the mixture. Scoop portions of the mixture into the prepared waffle iron, and cook until golden brown.
4. To prepare the sauce, in a medium saucepan over medium heat, mix 1 1/2 cups blueberries, honey and 1/4 cup orange juice. Bring to a boil. Mix remaining orange juice and cornstarch in a small bowl, and stir into the blueberry mixture. Stir constantly until thickened. Serve warm over waffles

DIRECTIONS

1. Pour 1/2 cup chicken stock, vinegar, orange juice, and honey into a saucepan. Bring to a boil over high heat, then reduce heat to medium.
2. Dissolve cornstarch in 1/4 cup of chicken stock, and stir into the simmering sauce. Cook and stir until the sauce thickens and turns clear, 1 to 2 minutes.
3. Stir in the blueberries and chives, and keep warm over low heat.
4. Preheat grill to medium high-heat.
5. Brush salmon with oil, and season to taste with salt and pepper.
6. Grill until the fish flakes easily with a fork, about 3 to 4 minutes per side.
7. Serve with blueberry sauce.

DIRECTIONS

1. In a large salad bowl, toss shrimp, blueberries, walnut pieces, edamame or peas and salad greens.
2. Evenly divide salad onto six plates; drizzle with Lemon Vinaigrette.
3. Sprinkle cheese around edges of salad.
4. Lemon Vinaigrette: In a small mixing bowl, whisk 1/4 cup vegetable oil, 2 tablespoons lemon juice, 1 teaspoon sugar, 1/8 teaspoon salt, 1/8 teaspoon coarsely ground black pepper, and 1/8 teaspoon ground red pepper.

Credit: U.S. Highbush Blueberry Council.

DIRECTIONS

1. Preheat the oven to 350°F. Butter a large casserole dish or skillet.
2. Place the potatoes and parsnips in a large pot and cover with water. Add 1 tablespoon of salt and place over high heat. Bring to a boil, then reduce to a simmer and cook until the parsnips are tender, about 15 minutes.
3. While the vegetables are cooking, place a large skillet over high heat. Add the oil followed by the beef, onions, and carrots. Season with salt and pepper. Cook until all the liquid has evaporated from the pan and the meat begins to brown, about 15 minutes.
4. Add the Worcestershire sauce and tomato puree and continue cooking. In a small bowl, whisk together the beef stock and cornstarch. Stir the cornstarch mixture into the beef and cook just until thickened. Remove from the heat.
5. Drain the parsnips and potatoes once they are tender, then return them to the pan they were cooked in. Place over medium heat and cook until all the water has evaporated.
6. Add the milk and butter to the potatoes and parsnips, then mash until you achieve your desired consistency. Season generously with salt and pepper, then stir to combine.
7. Pour the meat mixture into the prepared casserole dish or skillet. Top with the parsnip mixture and spread to evenly distribute. Bake in the oven until the top is golden, about 30 minutes. Allow to rest 5 minutes before serving.

DIRECTIONS

Make the Garlic Chili Oil:

1. Place the coconut oil, garlic, and red pepper flakes in a small skillet over low heat. Cook until the garlic and red pepper is fragrant and darkens but doesn’t burn (about 3 minutes).
2. Remove from heat, add in extra virgin olive oil and cover with lid and let cool to room temperature while you prepare the hummus. Strain oil before serving with the dip.

Make the Parsnip Hummus:

1. Bring the cubed parsnips along with 2 Tablespoons of the olive oil, cumin, coriander and salt and ¼ cup of filtered water to a simmer over medium-low heat in a medium sauté pan , stirring to coat as necessary.
2. Cover and reduce heat to low, cook for 10-15 minutes until the parsnips are tender and easily pierced with the tip of a knife.
3. Puree the cooked parsnips along with the minced garlic, tahini, and remaining 2 Tablespoons of olive oil and lemon juice in a food processor until smooth and thick, scraping down the sides of the food processor as necessary (about 2 minutes). Add additional salt or lemon juice to taste.
4. With the motor running slowly drizzle in enough of the remaining water to create a light fluffy consistency (another 2 to 3 minutes). Spoon into a bowl and let cool to room temperature or covered in the fridge before serving.
5. Serve drizzled with the garlic chili oil and chopped parsley with chopped vegetables or crackers alongside.

DIRECTIONS

1. 1. Preheat oven to 400°F. Toss chopped parsnips with a little oil and place on a prepared baking sheet. Roast in the oven until tender and lightly browned on all sides. About 20 minutes. Toss parsnips halfway through cooking time.
   2. Heat a medium sized skillet over medium heat with a little oil. Add onion and cook until tender and slightly caramelized. About 20 minutes, stirring occasionally. Stir in garlic, thyme and crushed red pepper flakes. Add wine and cook until liquid evaporates (about 3 minutes.) Stir in spinach and turn heat off.
   3. Cook pasta in a pot of boiling water until fully cooked. About 8-10 minutes. Drain pasta.
   4. Combine cooked parsnips and pasta with the rest of the veggies. Season to taste with parmesan cheese, crushed red pepper flakes, olive oil, walnuts, salt and pepper.

DIRECTIONS

1. In a small pan, toast cumin and coriander until fragrant. Remove from heat and set aside.
2. Peel and grate carrots and parsnips. Combine them with the finely diced onion, minced garlic, chopped cilantro, cumin and coriander. Fold in the flour then add the beaten eggs, salt and pepper.
3. Heat a sauté pan to medium and add a glug of oil (about 2 tablespoons). Place a large tablespoon of the carrot/parsnip mixture (do 3 at a time) into the hot oil and spread out with the back of the spoon. Fry the fritters on both sides until golden brown, crispy and cooked through. Keep in a warm oven until you’re ready to eat.

DIRECTIONS

1. In large saucepan, melt butter.
2. Add scallion whites and parsnips; cook 8 minutes.
3. Add wine, broth and 1 1/2 cups water; bring to simmer.
4. Reduce heat and cook 8 minutes
5. Add pears and cook 10 minutes
6. Puree with cream; season and top with scallion greens.

DIRECTIONS

1. Preheat oven to 350°F. Whisk together flour, cardamom, baking powder, and salt. In a large bowl, whisk together brown sugar, eggs, oil, 2 teaspoons vanilla, and parsnip. Stir in flour mixture.
2. Line 12 standard muffin cups with paper liners. Divide batter among cups. Bake until a toothpick inserted in center of a cake comes out with a few moist crumbs attached, 18 to 20 minutes. Let cool completely in pan on a wire rack.
3. In a large bowl, with a mixer, beat cream cheese, butter, confectioners’ sugar, and remaining teaspoon vanilla until combined. Spread frosting onto cooled cupcakes

DIRECTIONS

1. Preheat oven to 450°F. Toss the parsnips in oil. Season with salt and pepper. Roast (tossing occasionally) until tender and golden brown, about 35 minutes.
2. Glaze: Melt butter. Add apple cider vinegar, honey and red pepper flakes. (Feel free to double the glaze recipe.)
3. Drizzle baked parsnips with the spicy honey butter. Enjoy!

Credit: Ronda Wieringa from Jenison, Michigan

DIRECTIONS

1. Preheat oven to 375°F. Coat a 1 1/2-quart oval baking dish or casserole with cooking spray. Arrange sliced celery root and parsnips in the prepared baking dish.
2. Place a small saucepan over medium heat. Melt the butter, then whisk in the flour. Cook the flour and butter mixture for 1 minute, then slowly whisk in the thyme. Add the fresh thyme and garlic and cook, stirring constantly, until the sauce thickens. Season generously with salt and pepper.
3. Pour the thickened sauce over the arranged vegetables and sprinkle with the Parmesan cheese. Bake, covered, 40 minutes. Bake, uncovered, about 15 minutes more or until vegetables are tender and top is lightly browned. Let stand 10 minutes before serving. If desired, garnish with additional fresh thyme.

DIRECTIONS

1. Place the parsnips in a large saucepan, then add enough cold water to cover by 1 inch.
2. Bring to a boil over high heat. Boil until reduced to 3/4 cup.
3. Return the parsnips to the pan and add the butter.
4. Working in batches, transfer to contents of the saucepan to a food processor and puree until smooth.
5. Return to the saucepan, season with salt and pepper, then heat over medium until hot.

Credit: The Grand Rapids Press

DIRECTIONS

1. Preheat oven to 450°F.
2. Place the parsnips into a mixing bowl and toss with olive oil.
3. Sprinkle in the garlic, honey, salt and pepper to taste.
4. Toss until evenly coated, and spread evenly onto a backing sheet.
5. Bake in preheated oven until the parsnips are tender (approximately 30 min), add a little time if you like them crunchy. (Scrape into a mixing bowl and toss with mint and sage)

DIRECTIONS

1. Peel and dice the turnips and parsnips.
2. Add veggies and salt to a large sauce pan and cover them with cold water.
3. Boil over medium heat for about 10 minutes, until veggies are quite soft. Vegetables are done when you can easily insert the tip of a knife into the cubes.
4. Drain the veggies and put them back into the saucepan.
5. Add the butter and thyme.
6. Using a potato masher, mash all ingredients together.
7. Season with salt and pepper to taste. Serve warm.