Note: This soup can be made in an Instant Pot or on the stove top. If using the Instant Pot, use the sauté function for Step 1.  Then add all the other ingredients and cover with lid. Cook on manual for 7 minutes.

Ingredients:

• 2, 15 oz. cans black eyed peas, rinsed and drained
• 1, 15 oz. can black beans, rinsed and drained
• 1, 15 oz. can sweet corn drained or 1 cup frozen corn (thawed)
• 4 Roma tomatoes, diced
• 1/4 red onion, finely diced
• 3 celery stalks, chopped
• 1/2 yellow bell pepper and 1/2 orange bell pepper, chopped
• handful of cilantro, finely chopped

Dressing:

• Juice of 2 limes, about 1/4 cup
• 1/3 cup olive oil
• 2 tbsp. apple cider vinegar
• 1 tsp garlic powder
• 1 tsp salt
• 1 tsp maple syrup

Directions:

1. Add black eye peas, black beans, corn, celery, bell peppers, tomatoes, onion and cilantro to a large bowl.
2. Whisk dressing ingredients together and pour onto beans and veggies
3. Serve with tortilla chips, lettuce wraps or as a salad

Gazpacho is a flavorful, chilled, traditional, Spanish cuisine soup.  With the abundance of tomatoes, peppers and herbs in the school gardens, I thought this would be a perfect dish to make with elementary students. Through my work in the schools, I teach students how to make healthy dishes using their garden harvest and the importance of healthy eating.   I wasn't sure if they would like the idea of "cold" soup, but I can truly say, this recipe has been kid tested and approved! They really loved this flavorful dish.  It's perfect for a hot summer day when you don't feel like turning on the stove or oven.  This garden gazpacho is loaded with fresh vegetables and many essential nutrients.  Experiment with different varieties of peppers, tomatoes and herbs to create your own customized garden gazpacho.  My basic recipe is below.

Ingredients:

• 1 cucumber, halved and seeded
• 2  peppers, cored and seeded (can use any type of pepper: bell pepper, chili, anaheim and jalapeno for a little heat)
• 4 -6 Roma tomatoes
• 1/2 red onion
• Fresh herbs:  basil, oregano, parsley
• 2 garlic cloves, minced
• 3 cups of tomato juice (optional)
• ¼ cup fresh lemon juice (juice of one lemon) 
• 2 tbsp red wine vinegar or sherry vinegar- optional
• ¼ cup olive oil
• ½ tsp salt and freshly ground pepper
• Optional: Can also add 1 cup of cubed white bread to blender to thicken the soup
• garnish options: corn kernels, chopped greens, herbs, avocado, onion, mini toasts or croutons

Directions:

1. Use a blender or food processor - Chop the cucumbers, peppers, tomatoes, and red onions into 1- inch cubes.  Put each vegetable separately into a blender or food processor and blend until pureed.  Add the herbs, garlic, olive oil and bread (if using).  Blend until combined and reaches desired consistency.
2. ​Add pureed mixture to a large bowl.  Mix in tomato juice, lemon juice, vinegar (if using), salt and pepper.  Mix well and refrigerate.  The longer gazpacho sits, the more the flavors develop.
3. Garnish options: corn kernels, chopped greens and herbs, avocado, onion (and the mini toasts were a fun addition for kids!)

Eat the Rainbow! You may have heard that phrase before. Maybe it makes you think of Skittles candy (taste the rainbow), or maybe you think of eating nature's candy.  We all know that nature's candy (fruits and vegetables) is the healthier choice! Eating the Rainbow provides your body with a variety of vitamins, minerals and antioxidants which are all essential for optimal health.  Here are just a few benefits of eating the rainbow:
Red: healthy heart, blood and joints, lowers risk of disease
Green: energy, strong bones and teeth, digestive support
Yellow/Orange: immune system, skin, hair and eyes, healthy joints
Purple/Blue: memory, brain function, aging, fights inflammation
White:  immune system and heart health​

Ingredients:​​

• 1 cup purple cabbage, thinly shredded
• 1 cup carrots, shredded, spiralized or cut into coins
• 1 cup diced cucumbers, cut into half moons
• 1 yellow bell pepper, finely diced
• 1 cup radishes, sliced, diced or spiralized
• 1, 15 oz can garbanzo beans, rinsed and drained
• 2 cups lettuce, arugula, kale or any other favorite greens

Directions:

1. Add all ingredients to a large bowl.  Set aside.
2. Whisk together vinaigrette ingredients
3. Pour onto salad and toss until well coated

Lemon Balsamic Maple Vinaigrette
Yield: Approximately ¾ cup dressing
Ingredients:

• 1 tbsp lemon zest
• ¼ cup lemon juice
• ½ cup olive oil
• 2 tbsp maple syrup
• 2 tbsp balsamic vinegar
• 1 tbsp Dijon mustard
• ½ tsp salt

 
Directions:

1. Add lemon zest, juice, maple syrup, vinegar, Dijon, salt and olive oil to jar.  Tighten lid on jar and shake well. Can also whisk ingredients in a bowl.

​​Eating the Rainbow is simple! Just grab your favorite vegetables and/or fruits and create a delicious salad!

​Ingredients:

• 1 cup cooked quinoa, use white or red quinoa
• ½ cup fresh herbs, chopped: parsley, mint, basil
• ½ cup cranberries
• 1 cup chopped cucumber
• 1 cup shelled edamame
• chopped walnuts or sunflower seeds
• zest and juice of 2 limes, about ¼ cup

Directions:

1. Add quinoa, herbs, cranberries, cucumber, edamame and walnuts or sunflower seeds to a large bowl.  
2. Toss with fresh lime zest and juice.

​I wanted to share one of my favorite dishes to make that uses my favorite grain, Quinoa.
If you are not familiar with quinoa (pronounced KEEN-wah) here are some facts about this wonderful grain.  Quinoa has a high nutritional value and provides all of the essential amino acids. It is not only high in protein, but high in iron, vitamin B3, vitamin B6 and phosphorus.  Quinoa is also gluten free. 
 
My Quinoa Black Bean Salad/Tacos are very healthy and easy to make.   This dish is delicious on its own as a salad or served in a soft shell taco, topped with avocado and salsa, if desired.  It can be served hot or cold.  It is great to pack for picnic lunches or to keep in the refrigerator for a quick lunch or dinner.​

Ingredients:

• 1 can (15 oz) organic black beans drained and rinsed
• 2 cups frozen corn, thawed 
• 1/2-pint grape tomatoes, sliced
• 1 red, orange or yellow bell pepper, diced
• ¼ cup diced green onions
• 2 cups cooked quinoa
• ½ bunch fresh cilantro or Italian parsley finely chopped
• ¼ cup extra virgin olive oil
• zest and juice of 1 lemon (Try also substituting lime)
• sea salt

 Directions:

1. In a large bowl, combine the black beans, corn, tomatoes, quinoa, bell pepper, cilantro or parsley and onion.
2. Whisk together the lemon and olive oil.
3. Pour on salad and toss to combine.  Season with salt.

Serving suggestions:

1. Serve as a salad
2. Serve in a soft taco shell topped with avocado and salsa
3. Serve in tortilla chips "scoops" 

Ingredients

• 8 oz. baby spinach
• 1 cucumber, diced
• ½ Red onion, thinly sliced
• 1 avocado, diced
• 1 grapefruit, peeled and cut into segments
• ½ cup chopped walnuts

 
Grapefruit Vinaigrette

• 2 tbsp. fresh grapefruit juice
• 1 tbsp. maple syrup
• ½ cup avocado or olive oil
• 2 drops dōTERRA grapefruit essential oil
• Dash of salt

 
Directions:

1. Add spinach, cucumber, onion, avocado and grapefruit segments to a large bowl. 
2. Add all vinaigrette ingredients to a glass jar.  Shake well.
3. Pour vinaigrette onto salad. 
4. Top with chopped walnuts.

 
 

Ingredients:

• 2 cups fresh baby spinach
• 2 cups watermelon, cut into small cubes
• 1 cucumber, diced
• 1 orange or yellow bell pepper (or any garden-fresh peppers) chopped
• 1 cup yellow pear tomatoes or small grape tomatoes,  sliced in half
• green onions, minced

 
Mint Vinaigrette

• ¼ cup fresh mint
• ¼ cup lime juice (don't forget to use the zest too)
• 2 tbsp. maple syrup
• ¼ cup avocado or olive oil
• pinch of salt

 
Directions:

1. Add spinach, watermelon, cucumber, bell peppers, tomatoes and green onions to a large bowl. 
2. Place all vinaigrette ingredients in a blender and puree until completely smooth.
3. Pour dressing onto salad and mix well.
4. Enjoy!
   

This salad uses a Rainbow of Color which provide a great amount of vitamins and minerals! 

  Ingredients:

• 2 fresh pears – thinly sliced (soak in lemon water to prevent browning)
• 2 cups romaine lettuce
• 2 cups spinach
• 1 cup cooked sweet potatoes, diced
• 2 celery ribs, thinly sliced
• ½ cup dried cranberries
• ½ cup raw pumpkin seeds
• ¼ cup red onion, diced
• ¼ cup chives, minced

 Lemon Balsamic Maple Vinaigrette

• 1 tbsp. Dijon mustard
• 2 tbsp. balsamic vinegar
• zest and juice of 1 lemon (about ¼ cup)
• 2 tbsp. maple syrup
• ½ cup extra-virgin olive oil
• Salt and pepper

Directions:

1. Add romaine and spinach to a large bowl. 
2. Add pears, sweet potatoes, onion and celery.  Top with cranberries, pumpkin seeds and chives. 
3. Whisk together all Lemon Balsamic Maple Vinaigrette ingredients.  Pour onto salad and toss well. 

Hope you enjoy this delicious and nutrient rich salad with all many tasty flavors of Fall!

Ingredients:

• 1 cup Tricolor Pasta or bowtie pasta

Any favorite raw vegetables, about ½ cup each:

• carrots, shredded
• cucumbers, peeled, seeded and diced
• grape tomatoes
• olives
• cauliflower
• broccoli

Dressing:

• 2 tbsp. balsamic vinegar
• 1 tbsp. Dijon mustard
• 1 tbsp. maple syrup               
• salt and pepper

​
Directions:

1. Cook pasta according to directions. Cool and set aside.
2. Chop and prepare vegetables.
3. Toss vegetables with the cooled pasta. 
4. Whisk together dressing ingredients.  Pour onto pasta. 
5. Mix together and chill. 

Ingredients:

•  Rice paper wraps
• 1 cup shredded carrots
• 1 cup shredded zucchini or yellow squash
• 1 cucumber, peeled and julienned or cut into thin strips
• 1 bell pepper, seeded and julienned or cut into thin strips
• Any of the following also work well in the rolls:  sprouts, pea shoots, spinach, purple cabbage (shredded), avocado
• fresh herbs: basil or mint

 Directions:

1. Fill a shallow pan or dish with warm water.  Soak one rice paper wrap for about 10 seconds.   Drain wrap and lay out your wrap on a large plate or board. The wrap will be soft and fragile so be careful not to tear it.
2. Add a few of each vegetable on the top of the wrap.  Fold corners in and roll it up (like a burrito), tucking in the corners. Repeat until all the vegetables are used.
3. Cut roll in half and serve with dipping sauce.

Tips:
*The rolls are best served right away or stored in an air tight container in the refrigerator. If storing for later, the rolls will stick together, so have some space between them or individually wrap them.
*These can be a little time consuming to make, so grab some family helpers to help assemble the wraps together!
*Get creative with different vegetables in your wraps

Creamy Peanut Sauce
Yield: 1-1/2 cups

The rice paper I use is shown below. I purchase this brand at Sprouts Farmers Market.  
Prepare a colorful assortment of vegetables and herbs for your wraps! Enjoy!

​Ingredients:

• 2 cups watermelon, cut into cubes and star shapes
• 1 cup of strawberries, sliced
• 1 cup of blueberries, fresh or frozen
• ¼ cup unsweetened shredded coconut
• handful of fresh mint leaves, chopped
• 2 limes, zest and juice
• 1 tsp of honey or maple syrup

Directions:

1. Add the fruit to a large bowl.
2. Whisk together lime juice, zest and 1 tsp. honey or maple syrup in separate bowl.  
3. Pour onto fruit and mix all together under well combined. 
4. Sprinkle coconut and mint leaves on top.  

Ingredients:

• About ½ lb. thin whole wheat spaghetti or angel hair pasta (or any gluten free thin noodles if preferred)
• 1 cup cucumber, peeled and thinly sliced
• 1 cup carrots, shredded
• 1 cup celery, thinly sliced
• 1 cup snow peas, thinly sliced
• 1 red pepper, diced
• 1/4 cup scallions, chopped
• 1/3 cup fresh cilantro or parsley 
• 1 tbsp. sesame seeds
• 1 head butter or romaine lettuce

Sauce:

• juice of 2 limes, about ½ cup
• 2 tbsp. soy sauce
• Optional: red pepper flakes

 
Directions:

1. Cook noodles according to directions.  Once cooked and drained, set aside and cool.
2. Cut cucumber, carrots, celery, snow peas, red pepper, scallions and parsley or cilantro and mix together in large bowl. 
3. Whisk sauce ingredients together and pour over veggies.  Toss veggies and noodles together.
4. Peel whole leaves off lettuce and spin dry.  Fill lettuce cups with the noodle/veggie mix.  Top with sesame seeds.  

I have always enjoyed making salads! When I teach my nutrition and cooking demonstrations in the schools, I like to incorporate every color of the rainbow into a beautiful garden fresh salad.  This salad is always a favorite with the kids.  It's simple, colorful and fun!  Try cutting the vegetables in different shapes, such as, half moon cucumbers, carrot coins, spiralized radishes and confetti bell pepper! Eating the rainbow will ensure you are getting a variety of vitamins, minerals and antioxidants!

Ingredients:
• 2 cups lettuce, arugula, kale or any other favorite greens
• 1 cup purple cabbage, thinly shredded
• 1 cup carrots , shredded or cut into coins
• 1 cup diced cucumbers, cut into half moons
• 1 yellow bell pepper, finely diced
• 1 cup radishes, sliced, diced or spiralized
Optional "toppings":  Sprinkle in any of the following: dried cranberries, pomegranates, blueberries, sunflower seeds or croutons

​Directions:
1. Add all ingredients to a large bowl.  Set aside.
2. Whisk together lemon dressing ingredients
3. Pour onto salad and toss until well coated
 
Basic Lemon Dressing
Yield: Approximately ¾ cup dressing
Ingredients:
• 1 tbsp. lemon zest
• ¼ cup lemon juice
• ½ cup olive oil
• 1 tsp honey or maple syrup
• ½ tsp salt
Optional dressing add-ins:
• 1 minced garlic clove 
• fresh minced herbs 
• 2 tsp Dijon mustard
 
Directions:
​1. Add lemon zest and juice to bowl, whisk in honey and salt (and any optional add-ins), drizzle in olive oil and whisk well.  Can also add ingredients to a jar and shake well!      

Check out our How to Build a Perfect Salad worksheet for more ideas on building a colorful and healthy salad! 

Ingredients:

• 3 cups watermelon, diced
• 1 cup cucumber, peeled, seeded and diced
• 1 red bell peppers, finely chopped
• 1 jalapeno pepper, minced (optional)
• 1/4 cup red onion, finely chopped
• 1/3 cup herbs (cilantro, basil or mint)
• Zest of 1 lime
• 1/4 cup lime juice, about 3 limes 
• 1/4 tsp salt

Directions:

1.  Add watermelon, cucumber, peppers, onion and herbs to a large bowl.  
2.   Add lime zest, juice and salt.
3.   Combine well. 
4.  Serve with tortilla or pita chips.