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.

​Ingredients:

• 1 cup red lentils
• 1 tbsp coconut oil
• 2 bunches asparagus
• 2 cups snap peas
• 2 small zucchinis
• 4 green onions
• fresh mint and parsley
• 1 avocado
• 1 lemon, juiced
• sea salt and ground black pepper
• Garnish options:  Sunflower Seeds, Sesame seeds

 

Directions: 
1. Cook the lentils in boiling water until just tender (20 minutes). Drain and set aside.
 
2. Chop the asparagus in 2” pieces (discard the woody ends), chop the zucchini into small diced size pieces and finely chop the onion.
 
3. Heat the coconut oil in a skillet and add the asparagus, zucchini, onion and snap peas. Season the vegetables with a pinch of sea salt and freshly ground black pepper. Cook only for a couple of minutes, then remove from the heat.
 
4. Add the cooked lentils to the vegetables and mix in the lemon juice.  Add chopped avocado and finely minced fresh herbs. Garnish with sunflower or sesame seeds.

Serve warm or at room temperature.

​

Whether you are already a fan of kale and broccoli, this salad will make you love it even more and if you aren't a fan, then welcome to the kale and broccoli club! With a dressing made of orange, lemon and lime this salad is a flavor explosion!  Best of all, it has been kid tested and approved!

   Ingredients:

• 2 cups kale, thinly sliced (lacinato/dinosaur kale and/or curly kale)
• 1 cup broccoli, cut into small florets
• 1 carrot, thinly sliced
• 1 yellow bellow pepper, julienned
• ½ cup dried cranberries
• 1 apple, diced
• Pea Sprouts

Triple Citrus Vinaigrette
Ingredients:

• Juice of 1 orange, 1 lemon and 1 lime - about 2/3 cup
• ¾ cup avocado oil
• 1 tbsp. Dijon mustard
• 1 garlic clove, minced
• 1 shallot, minced
• ½ tsp salt
• 1 tsp honey - Optional

 ​Directions: 

1.  Add juice of orange, lemon and lime to a small bowl.  Add garlic and shallot then whisk in Dijon mustard, salt and avocado oil.  Whisk until well combined.
2. Add kale and broccoli to large bowl.  Pour on the dressing and massage into the kale and broccoli.  Set aside for about 10 minutes.
3. Top salad with carrots, bell pepper, cranberries and apple.  Top with pea sprouts.

 Ingredients:
1, 15 oz can black beans, rinsed and drained
1 cup frozen corn, thawed
1 tomato, diced
1 cucumber, peeled, seeded and finely chopped
½ yellow or red bell pepper, finely chopped
½ jalapeno, finely chopped
½ cup fresh cilantro, finely chopped
Juice of 1 or 2 limes, about ¼ cup (use the zest too!)
1 tsp cumin
1 tsp salt
 
Ice Berg, Romaine or Bibb Lettuce work great for the wraps

​Directions:
1.    Add beans to large bowl. 
2.    Mix in tomato, corn, cucumber, bell pepper, jalapeno and cilantro. 
3.    Add cumin and salt.
4.     Pour lime juice over all and combine well.  Scoop mixture into lettuce cups. 
 

With just a few simple and fresh ingredients, you can make these delicious and healthy black bean and veggie lettuce wraps! Enjoy!

.Ingredients:
• 1 carton vegetable broth – 4 cups
• 4 cups water
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 2 celery stalks, chopped
• 2 carrots, peeled and diced
• 4 potatoes, diced
• 1 zucchini, diced
• 1 cup frozen corn
• 1 cup frozen peas
• 1 cup fresh herbs: parsley, oregano, basil or 1 tsp dried herbs
• 1- 15 oz. can garbanzo, kidney or cannellini beans
• 1- 28 oz. can crushed or diced tomatoes
• Optional:  Add minced greens (kale, mustard greens, spinach)
• 1 tsp salt
​• 2 cups, cooked brown rice, cooked pasta shells or alphabet pasta

Directions:
1.    Add onion, garlic, celery, carrots, potatoes and zucchini to a large pot*
2.    Add broth and 4 cups water.  Bring to boil and simmer until carrots are soft. 
3.    Add corn, peas, garbanzo beans and crushed tomatoes.  Simmer for about 20 minutes.
4.    Add salt to taste, fresh herbs and minced greens.
You can also add: green beans, cabbage and any other favorite veggies!
​
*To make in the Instant Pot, add all ingredients to the Instant Pot. Close and seal lid.  Cook on manual mode for 10 minutes.  Release steam and open lid.  Add salt and cooked pasta shells, brown rice or alphabet pasta.   

​We love making various types of salsa. This one is a favorite and is loaded with lots of fresh veggies, herbs and protein! We even added some finely chopped broccoli to get an extra serving of veggies in there!

Ingredients:

• 1 can (15 oz) organic black beans, drained and rinsed
  
• 1 cup fresh corn, cut off cob or frozen corn thawed
  
• 1/2 cup fresh cilantro, finely chopped
  
• 1 red, orange or yellow bell pepper, diced
  
• 1/2 cup red onion or green onions diced
  
• 1 cup finely chopped broccoli
  
• 1 tsp ground cumin
  
• zest and juice of 2 limes

Directions:

1. In a large bowl, combine the black beans, corn, bell pepper, broccoli, cilantro and onion and cumin.
   
2. Zest and juice limes.
   
3. Add zest and pour lime juice on salsa and toss well to combine.
   
4. Season with salt.
   
5. Serve with flax crackers or tortilla chips.