What's cooking this season
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HERBS<br />
fresh basil pesto<br />
CANTALOUPE<br />
cantaloupe agua fresca<br />
INGREDIENTS:<br />
2 c. fresh basil leaves, packed<br />
1/2 c. freshly grated<br />
parmesan cheese<br />
1/2 c. extra virgin olive oil<br />
1/3 c. pine nuts or walnuts<br />
3 med. sized garlic cloves, minced<br />
pinch of salt & pepper<br />
Nutrition Facts<br />
Serving Size 1 tsp.<br />
Servings Per Container 16<br />
Amount Per Serving<br />
Calories 30 Calories from Fat 30<br />
% Daily Values*<br />
Total Fat 3g 5%<br />
Saturated Fat 0.5g 3%<br />
Trans Fat 0g<br />
Sodium 45mg 2%<br />
Total Carbohydrate 0g 0%<br />
Dietary Fiber 0g 0%<br />
Sugars 0g<br />
Protein 1g 2%<br />
*Percent Daily Values are based on a 2,000 calorie diet.<br />
PHYTOCHEMICAL BENEFITS:<br />
eye & cell health,<br />
arterial, lung & liver function, lowers<br />
the risk of some cancers, promotes<br />
strong bones & teeth<br />
STORAGE<br />
COLORS HOW TO USE<br />
METHOD:<br />
1. Combine the basil with the nuts, pulse<br />
a few times in a food processor. (If you<br />
are using walnuts instead of pine nuts<br />
and if they are not already chopped,<br />
pulse them a few times first, before<br />
adding the basil.) Add the garlic. Pulse<br />
a few times more.<br />
2. Slowly add the olive oil in a constant<br />
stream while food processor is on.<br />
Stop to scrape down the sides of the<br />
food processor with a rubber spatula.<br />
Add the grated cheese and pulse again<br />
until blended. Add a pinch of salt and<br />
freshly ground black pepper to taste.<br />
Store pesto in a jar or airtight container in<br />
the refrigerator for about a week, or in the<br />
freezer for about six months<br />
• Mix into dips • Top your breakfast<br />
• Replace pizza sauce • Bake into bread<br />
• Spread on a sandwich or as a smear<br />
• Mix into salad dressing • Marinade meat<br />
• Toss with veggies<br />
Green Phytochemicals<br />
INGREDIENTS:<br />
1 (3 lb.) ripe cantaloupe<br />
melon, diced<br />
3 c. cold water<br />
2 tsp. freshly squeezed lime<br />
2 tsp. honey or agave<br />
pinch of salt & pepper<br />
Nutrition Facts<br />
Serving Size 1 cup<br />
Servings Per Container 5<br />
Amount Per Serving<br />
Calories 48 Calories from Fat 0<br />
% Daily Values*<br />
Total Fat 0g 0%<br />
Saturated Fat 0g 0%<br />
Trans Fat 0g<br />
Sodium 16mg 1%<br />
Total Carbohydrate 12g 4%<br />
Dietary Fiber 0g 0%<br />
Sugars 6g<br />
Protein 1g 2%<br />
*Percent Daily Values are based on a 2,000 calorie diet.<br />
PHYTOCHEMICAL BENEFITS:<br />
vision, immunity & heart health<br />
lowers the risk of some cancers<br />
STORAGE<br />
COLORS HOW TO USE<br />
METHOD:<br />
1. Place the cantaloupe, 1 1/2 cups<br />
of water, lime juice, and measured<br />
honey in a blender and blend on<br />
high for 20 seconds.<br />
2. Strain over a large pitcher, using a<br />
ladle to press down on solids.<br />
3. Add the remaining 1 1/2 cups<br />
of water and stir to combine.<br />
Refrigerate for 1 hour.<br />
Leave out on a counter top unwashed until<br />
ripe, refrigerate unwashed once ripe<br />
• Sliced and served with yogurt and mint<br />
• Add to sparkling water for a<br />
refreshing drink<br />
Orange Phytochemicals