Fresh Stop - Nutrition On The Go - Recipe Book

NUTRITION ON THE GO Healthy, Quick Vegetable Recipes from Fresh Stop & Hebni Nutrition

The Fresh Stop mobile market is a re-purposed Lynx bus outfitted with special refrigerated racks for fresh vegetables and fruits. Every two weeks, the Fresh Stop will visit 16 different food desert neighborhoods in Central Florida.

A Road Map To Better Health

In Partnership with THE FRESH STOP MOBILE MARKET

In Central Florida more than 90,000 individuals live in food deserts, areas without easy access to fresh, nutritional foods. Limited food choices result in poor nutrition as families rely on fast food or processed foods sold by neighborhood convenience Thestores.Fresh

/THEFRESHSTOPBUSWWW.THEFRESHSTOPBUS.COM@THEFRESHSTOPBUS ON THE BUS! For more info, including routes, stops and schedules, connect with us online.

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Stop bus is a mobile farmers market created to serve these in-need neighborhoods. The program offers fresh fruits and vegetables in community-centered locations and at budget-friendly prices. By providing expanded food options to targeted communities, Fresh Stop will drive positive health outcomes and create a road map for generational change for families hardest hit by diabetes and heart disease.

CONTENTS Black Bean & Corn Salsa .................................... 12 Broiled Acorn Squash ....................................... 5 Buttered Green Beans & Mushrooms ......................... 7 Buttered Squash with Dill ................................... 2 Chopped Broccoli Salad ..................................... 4 Creamed Corn ............................................... 6 Eggplant Parmesan .......................................... 3 Homemade Spaghetti Sauce ................................ 11 Homestyle Carrot Soufflé .................................... 6 Kale with Walnuts & Raisins ................................ 10 Mama’s Okra & Butterbeans ................................. 8 Mediterranean Cauliflower .................................. 9 Sesame Asparagus .......................................... 5 Simple Garden Green Beans ................................ 12 Smothered Greens .......................................... 2 Southern Seared Greens .................................... 11 Spanish Roasted Broccoli & Tomatoes ....................... 10 Spicy Sweet Potato Mash .................................... 8 Sweet Potato & Ginger Soup ................................. 7 Yellow Squash & Corn Casserole ............................. 4 Yellow Squash Sauté ......................................... 9

BUTTERED SQUASH WITH DILL Makes 6 servings | Ready in 25 minutes 2 yellow squash 2 Salt¼zucchinicupbutterandpepper to taste 2 teaspoons dried dill or 2 to 3 fresh sprigs dill 1 tablespoon lemon juice Slice squash and zucchini. Place in a large skillet or saucepan with butter. Sauté over a medium-low heat for 10 minutes. Add salt, pepper and dill. Sauté for 10 more minutes, then add lemon juice. Stir well, remove from heat and serve hot. Per Serving: Calories 92 | Total Fat 8g | Cholesterol 20mg | Sodium 63mg Total Carbs 5.2g | Dietary Fiber 2g | Protein 1.6g SMOTHERED GREENS Makes 5 servings | Ready in 45 minutes 2 pounds mustard greens or other greens 3 cups water ¼ pound smoked, skinless turkey breast 1 tablespoon hot pepper, freshly chopped ¼ teaspoon cayenne pepper ¼ teaspoon cloves, ground 2 garlic cloves, crushed ½ teaspoon thyme 1 scallion stalk, chopped 1 teaspoon ginger, ground ¼ cup onion, chopped Clean greens thoroughly and cut stems away. Dry well and tear into salad pieces. Place all other ingredients into large saucepan. Bring to a boil. Add greens to mix ture and cook 20-30 minutes, until tender. Per Serving: Calories 80 | Total Fat 0.5g | Cholesterol 10mg Sodium 270mg | Total Carbs 11g | Dietary Fiber 6g | Protein 10g 2

hours

2 eggplants, cut into 12 slices each

1½ teaspoons kosher salt, divided ¾ cup whole-wheat flour

2½ cups fine dry whole-wheat breadcrumbs

3 tablespoons Italian seasoning, divided 4 tablespoons extra-virgin olive oil, divided Olive oil cooking spray

1½ cups shredded part-skim mozzarella cheese, divided 4 tablespoons finely shredded Parmigiano-Reggiano cheese, divided Fresh basil Layer paper towels on a baking sheet. Place 12 eggplant slices on the towels and sprinkle with ¾ teaspoon salt. Cover with a double layer of paper towels. Place remaining eggplant slices and sprinkle with remaining salt. Cover with paper towels and let stand at room temperature for 1 hour. Preheat oven to 425°F with baking sheets on the upper and lower racks to heat. Blot eggplant slices with paper towels to remove moisture. In separate shallow dishes, pour flour and egg whites. In a third dish combine breadcrumbs and 2 tablespoons Italian seasoning. Dip each slice of eggplant in flour, shaking to remove excess. Then dip in egg, letting excess drip off. Then press into breadcrumbs. Set each coated piece on a plate or cutting board. Remove heated baking sheets from oven. Add 2 tablespoons oil to each, tilting to coat. Place half of coated eggplant slices on each baking sheet. Make sure slices do not touch. Generously coat the tops with cooking spray. Bake for 15 minutes. Flip slices over and continue baking about 15 minutes, until golden brown. In a medium bowl, combine tomatoes and remaining Italian seasoning. Coat two 8-inch-square baking dishes with cooking spray. In each dish, spread ½ cup of tomatoes mixture. Add a layer of 6 eggplant slices over sauce. Spread with 1 cup of tomatoes and sprinkle with ¼ cup mozzarella. Top with remaining eggplant, 1 cup tomatoes, ½ cup mozzarella and 2 tablespoons Parmesan. Bake until sauce is bubbling and cheese is melted, about 15 minutes. Serve garnished with basil.

2 (28-ounce) cans crushed tomatoes

EGGPLANT PARMESAN Makes 8 in 2½

¾ cup liquid egg whites or 6 large egg whites

servings | Ready

CHOPPED BROCCOLI SALAD Makes 8 servings | Ready in 2 hours 6 cups broccoli, chopped 1 cup raisins 1 red onion, peeled and diced 2 tablespoons sugar 8 bacon slices, cooked and crumbled 2 tablespoons lemon juice ¾ cups low-fat mayonnaise Combine all ingredients in a medium bowl and mix well. Chill for 1 to 2 hours, and serve. Per Serving: Calories 170 | Total Fat 8g | Cholesterol 10mg | Sodium 170mg Total Carbs 27g | Dietary Fiber 3g | Protein 3g YELLOW SQUASH & CORN CASSEROLE Makes 6 servings | Ready in 1 hour 2 eggs 1 (11-ounce) can cream-style corn ¼ cup grated Parmesan cheese ¼ cup vegetable oil 2 tablespoons white sugar ¼ teaspoon minced garlic ¼ teaspoon ground black pepper ¼ cup chopped onions 2 cups sliced yellow squash ½ cup biscuit baking mix Preheat oven to 350°F. In a large mixing bowl, whisk eggs until smooth. Mix in cream corn, cheese, oil, sugar, garlic and pepper. Add in onions, squash and biscuit mix. Pour into a 9x9 inch baking pan. Bake 30-40 minutes or until bubbly and lightly browned. Per Serving: Calories 194 | Total Fat 13.6g | Cholesterol 74mg Sodium 227mg | Total Carbs 13.9g | Dietary Fiber 1.2g | Protein 5g 4

Salt and pepper to taste

Makes 4 servings | Ready in 4 hours

Total

Sodium

| Total

SESAME ASPARAGUS

Per Serving: Calories 447 | Fat 23.4g | 61mg 181mg Carbs 63.1g | 3.1g

Makes 2 servings

|

1 acorn squash, halved and seeded

BROILED ACORN SQUASH

4 tablespoons butter, divided 4 tablespoons brown sugar, divided In a microwave-safe casserole dish pour in 1½ inches deep of water. Place squash halves, cut side down, in the dish. Pierce the squash skin several times with a fork. Microwave on high for 15 to 20 minutes. Drain then sprinkle each half with salt and pepper to taste. Place 2 tablespoons butter and 2 tablespoons brown sugar in each half. Broil 5 minutes, or until butter is melted. Mix the melted butter and sugar into the flesh, and serve.

Cholesterol

Ready in 30 minutes

| Dietary Fiber 11g

Protein

1 pound fresh asparagus spears, trimmed 2 tablespoons reduced-sodium soy sauce ¼ teaspoon toasted sesame oil Sesame seeds, toasted Boil water in a covered large saucepan. Cook asparagus for 1 minute. Use tongs to transfer asparagus to a large bowl of ice water. Let stand for 2 minutes. Drain and pat dry with paper towels. Place asparagus in a large resealable plastic bag. In a small bowl, whisk soy sauce and sesame oil until evenly blended. Pour mixture into bag with asparagus. Seal and chill for 1 to 4 hours. Drain, discarding soy sauce mixture. Sprinkle asparagus with sesame seeds just before serving.

Per Serving: Calories 21 | Total Fat 1g | 0mg Total Carbs 3g |

Cholesterol

| Sodium 301mg

Dietary Fiber 1g | Protein 2g 5

1 tablespoon cornstarch teaspoon salt In a blender, combine 2 cups corn, milk, cornstarch and salt and blend until smooth. Transfer mixture to a medium saucepan. Add remaining corn. Cook over medium-high heat, stirring constantly. Heat for 5 to 7 minutes, until the mixture simmers and thickens and the corn is tender.

| Total

HOMESTYLE

1¾ pounds carrots, peeled and chopped

1 cup white sugar

Spread mixture into a 2-quart baking dish. Bake 1 hour or until top is golden brown. Sprinkle lightly with confectioners’ sugar before serving.

CARROT SOUFFLÉ Makes 8 servings | Ready in 1½ hours

Calories

CREAMED CORN Makes 4 servings | Ready in 20 minutes

2 tablespoons all-purpose flour 3 eggs, beaten ½ cup margarine, softened 2 teaspoons confectioners’ sugar

Per Serving: 131 Fat Carbs 26g

1½

Per Serving: 271 Fat 13.3g Carbs 35.9g 3.4g

| Dietary Fiber 3g | Protein

2g | Cholesterol 4mg | Sodium 186mg Total

¼

| Total

1½ teaspoons baking powder teaspoons vanilla extract

Calories

| Dietary Fiber 3g | Protein 5g 6

3 cups fresh corn kernels, divided ¾ cup low-fat milk

Preheat oven to 350°F. Bring a large pot of water to a boil. Add carrots and cook until very tender. Drain, and transfer to a large mixing bowl. While still warm, beat carrots with baking powder, vanilla extract and sugar until smooth. Mix in flour, eggs and margarine.

| Cholesterol 79mg Sodium 307mg | Total

| Total Fat 3g | Cholesterol 8mg | Sodium 198mg Total

3.9g | Dietary Fiber 1.9g | Protein: 1.7g 7

2 tablespoons sugar ¾ teaspoon salt In a large saucepan, bring water to a boil then add remaining ingredients. Cov er, reduce heat and simmer 30 minutes. In a blender, puree half of mixture until smooth. Return to saucepan and mix well. Cook over medium heat until thoroughly heated.

3 cups water

BUTTERED

Makes 8 servings | Ready in 25 minutes

Per Serving: Calories 44 Carbs

POTATO & GINGER SOUP Makes 6 servings | Ready

SWEET in hour

3 cups sweet potato, peeled and diced ¼ cup fresh ginger, peeled and julienne-cut

GREEN BEANS & MUSHROOMS

¾ pound green beans, trimmed 2 tablespoons butter 6 ounces cremini mushrooms, thinly sliced 4 ounces shiitake mushroom caps, thinly sliced ¾ teaspoon kosher salt, divided ½ teaspoon coarsely ground black pepper, divided 1 teaspoon minced fresh garlic Steam green beans, covered, for 4 minutes or until crisp-tender. Plunge beans into ice water. Drain and pat dry. Melt butter in a large non-stick skillet over medi um-high heat. Add mushrooms, ½ teaspoon salt and ¼ teaspoon pepper. Sauté 8 minutes or until liquid evaporates. Add in garlic. Sauté 1 minute, stirring constant ly. Add remaining salt, pepper, and cooked green beans Cook 3 minutes or until thoroughly heated, tossing to combine.

1

MAMA’S

1

| Total

¼

Serving: Calories 331 | Total

11.7g | Cholesterol 38mg | Sodium 67mg Total

Preheat

½ cup fresh orange juice

1

SPICY SWEET POTATO MASH Makes 8 servings in 2 hours

2

Per Serving: Calories 194 Fat Carbs 46g

7 cups pound dried baby lima beans or butter beans pound pickled pork shoulder, cubed onion, chopped tablespoon minced garlic cup butter Salt and pepper to taste (10-ounce) package frozen cut okra

1

Combine water, beans, pork, onion and garlic in a soup pot over medium heat. Bring to a boil. Cook for about 40 minutes. Add butter, salt and pepper, then continue to boil for 20 minutes. Add okra and cook for about 10 minutes, or until beans and okra are tender.

1

| Dietary Fiber 6.5g | Protein: 3.3g 8

0.2g | Cholesterol 0mg | Sodium 114mg Total

water 1

1 teaspoon chili powder oven to 425°F. Bake sweet potatoes until soft, about 70 minutes. Remove sweet potatoes from oven and allow to cool slightly. In a small bowl, whisk together remaining ingre dients. Scoop out insides of sweet potatoes and place in a large mixing bowl. Add juice mixture to bowl and mash well. Serve warm.

¼

Per Fat Carbs 39.5g 12.7g 18.4g

2

| Dietary Fiber

| Protein

2 teaspoons orange zest tablespoons brown sugar teaspoon salt teaspoons ground cinnamon

OKRA & BUTTERBEANS Makes 8 servings | Ready in 2 hours

| Ready

4 large sweet potatoes (about 3½ pounds)

1 head of cauliflower. chunked

MEDITERRANEAN CAULIFLOWER Makes 6 servings |

1 tablespoon parsley, dried ¼ cup Parmesan cheese, grated

YELLOW SQUASH SAUTÉ Makes 4 servings | Ready in 30 minutes

2 slices bacon 2 medium yellow squash, thinly sliced ½ medium onion, thinly sliced 1 jalapeño pepper, chopped 1 dash soy sauce

Salt and pepper to taste Cook bacon in a large skillet over medium-high heat until crisp. Remove bacon and set aside. Add squash, onion and jalapeño to the skillet with bacon drippings. Fry until tender but still firm, stirring frequently. Crumble in bacon. Season with soy sauce, salt and pepper. Stir to blend in seasonings, and serve.

Add cauliflower to a pan with 1 inch of water. Cook over medium heat, and let boil for 3 minutes. In a large pan, heat oil over medium high, and add onion. Cook for 3 to 5 minutes. Add garlic and cauliflower. Stir while cook ing for 3 minutes, until lightly browned. Add tomatoes and peppers. Cook for 5 more minutes. Sprinkle of parsley and cheese, and serve.

1 tablespoon vegetable oil

Ready in 35 minutes

1 medium onion, peeled and chopped ¼ teaspoon garlic powder

Per Serving: Calories 90 | Total Fat 3.5g | Cholesterol 5mg | Sodium 100mg

2 large tomatoes, chopped ½ teaspoon black pepper

Total Carbs 11g | Dietary Fiber 4g | Protein 5g

4 cups broccoli crowns, trimmed and cut into bite-size chunks

Makes 5 servings | Ready in 25 minutes

10 pitted black olives, sliced

1 tablespoon lemon juice

2 cloves garlic, minced ¼ teaspoon salt ½ teaspoon freshly grated lemon zest

1 tablespoon extra-virgin olive oil

¼ cup walnuts, chopped 2 tablespoons vegetable oil

Preheat oven to 450°F. In a large bowl, toss broccoli, tomatoes, oil, garlic and salt until evenly coated. Spread on a baking sheet. Bake 10 to 13 minutes, until broccoli begins to brown.

While the broccoli cooks, combine lemon zest and juice, olives and oregano in a large bowl. Add the roasted vegetables and toss until evenly coated. Serve warm.

1 cup grape tomatoes

Makes 4 servings | Ready in 20 minutes

SPANISH ROASTED BROCCOLI & TOMATOES

KALE WITH WALNUTS & RAISINS

1 teaspoon dried oregano

2 cloves garlic, chopped 1 bunch kale, stems removed and chopped ½ cup raisins Salt, to taste Heat oven to 350°F. Spread walnuts on a baking sheet and toast for 5 minutes. In a medium frying pan, heat oil over medium heat. Add garlic and kale to pan and cook for 4 minutes. Add raisins and toasted walnuts. Cook for 1 minute more. Add salt to taste and serve warm.

1¼

3

12g | Dietary Fiber 2g | Protein 4g 11

Per Serving: Calories 100 | Total Fat 5g | Cholesterol 0mg | Sodium 150mg Total

2 tablespoons vegetable oil garlic clove, chopped 1 cup water teaspoon salt

Add

Makes 6 servings | Ready

HOMEMADE small onions, chopped cloves garlic, chopped cups zucchini, sliced tablespoon dried tablespoon dried basil (8-ounce) can tomato sauce (6-ounce) can low sodium tomato paste medium tomatoes, chopped 1 cup water a medium skillet, heat oil over medium-high heat. Sauté onions, garlic, and zuc chini for 5 minutes. Add remaining ingredients, cover and simmer for 45 minutes.

SOUTHERN GREENS in 15 minutes

1

4

1½ pound kale or collard greens

2

SEARED

1

oregano 1

In

¼

1

1 teaspoon black pepper

2 tablespoons cider vinegar greens thoroughly and cut stems away. Dry well and tear into salad pieces. In a large deep pot or covered skillet, sauté garlic in oil. Add greens to pan with water. Cover and steam for 4 minutes. Uncover and stir constantly until greens shrink. salt and pepper. Continue stirring on high until mixture is thoroughly wet. Sprinkle cider vinegar over greens. Cover and turn off heat. Serve warm. Carbs

Clean

SPAGHETTI SAUCE Makes 6 servings | Ready in 1 hour 2 tablespoons olive oil 2

BLACK BEAN & CORN SALSA Makes 16 servings | Ready in 2½ hours 3 cups tomato, chopped and seeded ¾ cup Vidalia onion, chopped ½ cup tomatillos, chopped ¼ cup canned black beans, rinsed and drained ¼ cup fresh corn kernels 2 tablespoons fresh parsley, finely chopped 2 tablespoons fresh lime juice ½ teaspoon salt ½ teaspoon freshly ground black pepper ½ teaspoon hot sauce Combine all ingredients in a large bowl until evenly mixed. Cover and chill at least 2 hours. Per Serving: Calories 15 | Total Fat 0.2g | Cholesterol 0mg | Sodium 83mg Total Carbs 3.3g | Dietary Fiber 0.8g | Protein 0.6g SIMPLE GARDEN GREEN BEANS Makes 4 servings | Ready in 30 minutes 1 pound fresh green beans, trimmed 3 tablespoons olive oil 3 cloves garlic, sliced Salt and pepper, to taste 2 tablespoons white wine vinegar 3 tablespoons freshly grated Parmesan cheese 2 tablespoons chopped fresh parsley Place a steamer basket into a large saucepan and fill with water to just below the steamer. Bring to a boil. Add green beans, and steam for about 5 minutes. Transfer cooked beans to a serving bowl. Toss with olive oil, garlic, salt, pepper, vinegar and cheese. Let stand for 10 minutes. Remove garlic slices and garnish with parsley before serving. Per Serving: Calories 146 | Total Fat 11.4g | Cholesterol 3mg | Sodium 164mg Total Carbs 9.3g | Dietary Fiber 4g | Protein 3.7g 12

The Hebni Nutrition Mission

Hebni Nutrition Consultants, Inc. is a Central Florida-based, not for profit agency formed in 1995 to educate populations who are at risk for obesity, heart disease, diabetes and hypertension.

Hebni programs include the nationally recognized Soul Food Plate; weekly nutrition and cooking classes at the Nutrition Resource Center’s state-of-the-art test kitchen facility; and K.Y.D.S. Take Charge! (Keep Your Diet Straight) with the Orange County Public School System.

In Partnership with For more information on the Fresh Stop Mobile Farmers Market, visit us www.thefreshstopbus.comonline

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