STIR UP THE FLAVORS OF SPRING WITH COLORFUL FRUITS AND VEGGIES

Say goodbye to warm soups and winter comfort foods and say hello to spring fare laden with fresh fruits and veggies. Are you ready to sample some healthy foods filled with springtime goodness and tasty flavors? Look no further than these delicious, nutrient-packed recipes!

Strawberry and Mango Crepes
The sweet scents and ripe flavors of strawberries and mango showcase the vibrant nature of spring. With their bright hues and juicy flavors, these fruits are low in calories, high in fiber, and packed with vitamins and antioxidants.

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 What’s in it?

  • ¾ cup all-purpose flour
  • ¼ cup soy flour or ¼ cup whole wheat pastry flour
  • ¼ tsp salt
  • 1 tsp baking powder
  • 1 Tbsp sugar
  • 1 cup low-fat milk
  • 1 egg
  • 2 cups fresh strawberries, sliced
  • 2 cups mango, sliced
  • Cooking spray

How to prep and cook it
Combine 7 ingredients (flour through egg in a bowl); blend together on low speed using a hand mixer. (Do not overblend or batter will be tough.) Set batter aside.

Place 1 cup strawberries and 1 cup mango in blender; cover and process until smooth. Set aside. Coat an 8-inch crepe pan or nonstick skillet with cooking spray and place over medium heat until hot. Pour 1/4 cup batter into pan; tilt pan so that the batter coats pan. Cook for 1 minute. Lift edge of crepe with a spatula and turn over; cook on the other side. Add 1 tablespoon of strawberry and mango fruit puree; spread over each crepe. Fold each crepe in half, then in quarters. Top with sliced strawberries and mango.

Yield: 8 servings
Prep time: 10 minutes
Cook time: 15 minutes
Difficulty: 1

Nutrition Facts
Calories: 121 Fat Cals: 14
Total Fat: 1.5g
Saturated Fat: 0.5g
Cholesterol: 27.8mg
Sodium: 220.5mg
Total Carbohydrate: 23g
Dietary Fiber: 1.9g
Sugars: 11.7g
Protein: 4.9g

 

Vitamin A 34% Calcium 9%
Vitamin C 54% Iron 5%

Zesty Tofu Burgers
Tickling your taste buds with a mix of savory and sweet, pineapple, ginger, and tofu take the spotlight in this nutrient-dense meal.

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What’s in it?

  • ½ cup minced green onions
  • ½ cup pineapple, canned in juice and minced
  • 1 Tbsp soy sauce
  • 2 tsp fresh ginger, peeled and minced
  • 2 tsp sesame seeds, toasted
  • 1 ½ tsp sesame oil (or vegetable oil)
  • 2 garlic cloves, minced
  • 1 lb firm tofu, drained
  • Shredded lettuce
  • Low-fat mayonnaise
  • Cooking spray

How to prep and cook it
Combine the first 7 ingredients in a flat bowl (green onion through garlic cloves). Cut the tofu into 8 half-inch thick slices. Place the tofu in a bowl and cover with the marinade. Cover and marinate the tofu in the refrigerator for at least 1 hour. Be sure to keep the tofu covered with the marinade during refrigeration. Preheat the oven to 425 degrees. Place the tofu on a baking sheet coated with cooking spray. Bake at 425 degrees for 20 minutes or until lightly browned. Place 1 tofu slice between each bun and top with mayo and lettuce as desired.

Yield: 8 tofu burgers
Prep time: 15 minutes
Cook time: 20 minutes
Difficulty: 3

Nutrition Facts
Calories: 194 Fat Cals: 54
Total Fat: 6.0g
Saturated Fat: 1.1g
Cholesterol: 0.0mg
Sodium: 376.6mg
Total Carbohydrate: 27.2g
Dietary Fiber: 2.0g
Sugars: 6.4g
Protein: 8.8g

 

Vitamin A 2% Calcium 17%
Vitamin C 6% Iron 14%

Asparagus and Squash Spring Salad
The tender texture and succulent flavor of asparagus pairs well with the creamy texture and delicate flavor of yellow squash. High in fiber and rich in carotenoids and other healthful nutrients, these spring vegetables may help reduce inflammation, promote healthy blood sugar levels, and boost heart health.

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What’s in it?

  • 2 cups water
  • 1 cup asparagus, sliced
  • 1 cup yellow squash, chopped
  • 1 Tbsp red onion, sliced
  • 2 Tbsp balsamic vinegar
  • 1 Tbsp olive oil
  • 1 Tbsp grated parmesan cheese

How to prep and cook it
Fill a medium saucepan with water; bring to a boil. Add asparagus and steam for 3 minutes or until tender. Rinse with cold water and pat dry. Combine asparagus, squash, and red onions in a bowl. Mix balsamic vinegar and olive oil together, and coat asparagus mixture. Sprinkle with cheese.

Yield: 2 servings
Prep time: 10 minutes
Cook time: N/A
Difficulty: 1

Nutrition Facts
Calories: 105 Fat Cals: 70
Total Fat: 7.8g
Saturated Fat: 1.5g
Cholesterol: 2mg
Sodium: 56.4mg
Total Carbohydrate: 8g
Dietary Fiber: 2.7g
Sugars: 3.8g
Protein: 3.2g

 

Vitamin A 12% Calcium 7%
Vitamin C 24% Iron 5%