Healthy Recipes

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Fruits and vegetables come in terrific colors and flavors, but their real beauty lies in what's inside. They give your body a wide range of valuable nutrients, like fiber, potassium, and vitamins A and C, and they may help protect you from several chronic diseases.

View the chart below which lists specific nutrients, shows how they contribute to good health, and lists what fruits and vegetables you can eat to get these health benefits. Eating a balanced diet and making other lifestyle changes are key to maintaining your body's good health.

Looking for more recipes and information about fruits and vegetables? Try these resources:

• Anne Arundel County Department of Health's Learn To Live Program: Order a FREE Healthy Eating Kit online or call the Learn To Live Line at 410-222-7979.
• MyPyramid: This comprehensive resource offer lots of up-to-date information on the fruit and vegetable food groups.
• Spend Smart. Eat Smart. Fruit Information Sheet. Iowa State University.
• Spend Smart. Eat Smart. Vegetable Information Sheet. Iowa State University.

• Asian Snow Peas
• Baba Ghanoush
• BBQ Lentils
• Chickpea and Spinach Curry
• FuFu
• Gazpacho
• Jicama Salad
• Mango and Tomatillo Salsa
• Papaya Black Beans and Rice
• Salad Nicoise
• Soba Peanut Noodles with Shrimp
• Soulful Greens
• Spinach Pesto Pasta

• 1 tsp. sesame oil
• 1/2 pound fresh or frozen snow peas, ends trimmed
• 1/2 cup carrots, sliced diagonally
• 1/4 cup canned water chestnuts, sliced, no salt added
• 1/2 cup low-sodium chicken broth
• 1 tsp. low-sodium soy sauce
• 1 tsp. cornstarch*

• 2 large eggplants (1 1/4 pound)
• 2 Tbsp. tahini*
• 4 cloves garlic, peeled and crushed
• 3 Tbsp. lemon juice
• 4 Tbsp. cold water
• 1/2 cup diced onion
• 1 cup chopped tomato
• 1/2 tsp. olive oil
• 1/4 tsp. salt
• 1/8 tsp. ground black pepper
• Parsley sprig to garnish, optional

• 12 ounces prepared barbeque sauce
• 3 1/2 cups water
• 1 pound dry brown lentils*
• 2 green peppers, diced
• 2 red peppers, diced
• 2 small onions, diced
• 1 clove garlic, minced

• 1 cup onion, coarsely chopped
• 1 1/2 Tbsp. fresh ginger, chopped or grated (or 1/8 tsp. dried ground ginger)
• 1 tsp. olive oil
• 1 1/2 tsp. curry powder
• 1 19-ounce can chickpeas, rinsed and drained*
• 1 14-ounce can no-sodium added diced tomatoes with liquid
• 1 10-ounce bag fresh spinach, stems removed
• 1/2 cup water
• 1/4 tsp. salt, optional
• Brown rice, cooked

• 4 ripe plantains
• 3 cups water
• 1 Tbsp. butter
• 1 clove garlic, minced
• 4 green onions (scallions), chopped

• 1 large jicama, peeled and thinly sliced*
• 1 small red onion, peeled and thinly sliced
• 2 Tbsp. finely chopped cilantro
• 2 Tbsp. finely chopped mint
• 3 Tbsp. lime juice
• 1 tsp. salt

• 2 mangoes, peeled and diced
• 10 tomatillos, husked and diced*
• 1 jalapeno pepper, seeded and sliced
• 1/4 cup lime juice
• 1/4 cup diced onion
• 1/4 cup chopped cilantro
• 1/2 cup diced tomatoes

• 2 tsp. olive oil
• 1 cup chopped red onion
• 1/2 cup orange juice
• 1/4 cup lemon juice
• 2 Tbsp. fresh chopped cilantro
• 1/2 tsp. cayenne pepper
• 1 cup finely chopped red bell pepper
• 1 cup finely chopped green bell pepper
• 1 medium papaya, peeled, seeded and diced
• 2 garlic cloves, minced
• 2 15-ounce cans black beans, rinsed and drained
• 6 cups hot cooked brown rice

• 9 small new potatoes, diced
• 2 cups frozen green beans, cooked and drained
• 4 1/2 cups mixed salad greens
• 1 14-ounce can artichokes, drained, rinsed and chopped
• 2 medium tomatoes
• 2 hard boiled eggs, sliced
• 2 6-ounce cans tuna, packed in water
• Low-fat salad dressing*

• 8 ounces soba noodles
• 1/4 cup natural crunchy peanut butter
• 2 garlic cloves, minced
• 1 Tbsp. grated fresh ginger (or 1/8 tsp. dried ground ginger)
• 1/2 cup chicken broth
• 2 Tbsp. hoisin sauce
• 2 tsp. chili sauce or 1 tsp. red chili paste
• Non-stick spray
• 4 cups shredded cabbage
• 2 cups shredded carrots
• 1 cup edamame, shelled and thawed
• 1 pound shrimp, peeled and uncooked
• 1/4 cup chopped cilantro, optional

• 1/2 cup low-sodium chicken broth
• 3/4 cup water
• 2 pounds collard greens, washed and stems removed*
• 1 1/2 cups sliced red onions
• 1 garlic clove, minced
• 1/4 cup orange juice
• 1/2 tsp. dried red pepper flakes

• 8 ounces fettuccine
• 1 Tbsp. olive oil
• 1 garlic clove, minced
• 2 cups fresh spinach, stems removed
• 1 cup fresh basil leaves, stems removed
• 1/2 cup low-sodium chicken broth
• 1/4 cup grated parmesan cheese
• 1 15-ounce can cannellini (white beans), rinsed and drained
• 1 cup red bell pepper, chopped
• 1 tsp. black pepper