Ingredients

• 2 carrots, cut into
  
• 3-inch sticks
  
• 2 celery stalks, cut into
  
• 3-inch sticks
  
• 1/2 jicama, peeled and cut into 3-inch sticks
  
•  1 bunch radishes, trimmed
  
•  6 green onions, trimmed
  
• 1 cup fat-free sour cream
  
• 1 cup fresh salsa
  

Directions

1. Arrange cut vegetables on a platter.
   
2. In a small bowl, mix sour cream and salsa. Serve.
   

Nutrition Facts

Serving Size: 1/4 of recipe.

Amount Per Serving:

Total Calories per Serving: 140

Calories from Fat:0 % Daily Value (DV)*

Total Fat 0g 0%

Saturated Fat 0g

Cholesterol 10mg 3%

Sodium 330mg 14%

Total Carbohydrate 28g 9%

Dietary Fiber 6g 24%

Sugars 11g

Protein 6g

Vitamin A 150%

Vitamin C 50%

Calcium 15% iron 4%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**

Fruit: 0

Vegetables: 3

Meat: 0

Milk: 0

Fat: 0

Carbs: 0

Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included.

Source: 5 A Day for better health: 5aDay.gov

Ingredients

• 8 oz cream cheese, softened
• 1/4 cup oil-packed sun dried tomatoes, drained
  and minced
• 2 green onions. minced
• 1/2 lb cracked pepper turkey breast,
  sliced thin
• 1/2 c parsley
• 40 decorative toothpicks
• 40 small
  to medium green pimento stuffed olives

Directions

1. In a small bowl, blend cream cheese with the sun dried tomatoes and green onions
   until smooth and spread-able.
2. Lay each cracked pepper turkey breast slice on
   a clean surface and spread with the cream cheese mixture, leaving about 1/2 inch
   un-coated on one end.
3. Roll the turkey up towards the end free of cream cheese
   and seal.
4. Dip each roll-up in chopped parsley to coat, then wrap individually
   in plastic wrap and chill until ready to serve.

To serve
Secure each roll-up with 5 toothpicks, marking each piece, and slice in between
the picks at a slight diagonal.
Garnish each piece with an olive.

Ingredients

• 2 medium plain or whole wheat pitas
• 1⁄4 c vegetable oil
• 1 c cheddar cheese, grated
• 1 c cooked turkey, chopped
• 1 medium jalopeno, seeded and finely chopped

Directions

1. Cut each pita around the outer edges to form 4 rounds in all together.
   
2. Brush each round lightly with oil. Cut into quarters.
   
3. Place 4 quarters on a paper towel and microwave on high (100% power) for 1 to 1-1/2
   minutes until almost crisp.
   
4. Top each quarter with 1 tablespoon of cheese.
   
5. Top each with one tablespoon of chopped turkey. Sprinkle each quarter with 1/4 teaspoon
   of jalopeno peppers.
   
6. Microwave on high for 30 seconds or until cheese melts. Serve immediately
   
7. Please Note: This recipe was tested in a 700-watt oven. Time vary with microwave
   wattage.
   

Nutrition Facts

Amount Per Serving:

Calories 180

Total Fat 12g

Saturated Fat 3.5g

Cholesterol 30mg

Sodium 180mg

Total Carbohydrate 9g

Dietary Fiber 1g

Sugars 0g

Protein 10g

Calories per gram:

  Fat 9

  Carbohydrate 4

  Protein 4

Ingredients

• 2 cups, Fresh or Frozen Cranberries
  
• 1/4 cup, sugar substitute
  
• 3 Tbsp, red wine vinegar
  
• 1 red onion, thinly sliced into rings
  
• 2 garlic cloves, minced
  
• 3 Tbsp, minced fresh basil
  
• 1 tsp, oregano
  
• 1  8 oz loaf whole grain French bread
  
•  8 tsp, extra virgin olive oil
  

Directions

1. Combine cranberries, sugar and red wine vinegar in a medium saucepan.
   
2. Bring to a boil.
   
3. Add onion and garlic, return to a boil and reduce heat.
   
4. Simmer on low for 10 minutes or until cranberries pop.
   
5. Pour into a glass bowl.
   
6. Stir in basil and oregano.
   
7. Cool at room temperature.
   
8. Cut bread diagonally into 16 (3/4-inch) slices;
   
9. Brush both sides with oil.
   
10. Broil each side for 1 to 2 minutes or until golden brown.
    
11. Top each slice with cranberry mixture. 

Nutrition Facts

Serving Size: 1 slice bruschetta

Amount Per Serving
Calories 220

Calories from Fat 70 % Daily Value
(DV)*
Total Fat 7g                 
11%

• Saturated Fat 1g     5%
  
• Cholesterol 0mg      0%
  

Sodium 230mg               
10%

Total Carbohydrate 32g   11%

• Dietary Fiber 3g     12%
•  Sugars 4g
  

Protein 4g

Vitamins & Minerals

• Vitamin A 2%
  
• Vitamin C 8%
  
• Calcium 4%
•  Iron 6% *
  

Percent Daily Values are based on a 2,000 calorie diet. Fruit: 0

Ingredients

• 6 ripe pluots
• halved and pitted 6 ripe peaches
• halved and pitted
  6 ripe nectarines
• halved and pitted 2 lemons
• juiced 1 tsp cayenne pepper
  mint sprigs (optional)

Directions

1. Cut each half of fruit into thirds
2. Place fruit in medium bowl
3. Add
   lemon juice and cayenne pepper, mix well.
4. Marinate fruit for 1 hour.
   
5. On a skewer, alternate fruit wedges; chill.
   
6. Garnish with mint sprig, if desired.

Nutrition Facts

Serving Size:  1/12 recipe

Amount Per Serving

Calories 50

Calories from Fat 5 %

Daily Value (DV)*

Total Fat 0g 0%

• Saturated Fat 0g 0%

• Cholesterol 0mg 0%

Sodium 0mg 0%

Total Carbohydrate 13g 4%

• Dietary Fiber 2g 8%

• Sugars 10g

Protein 1g

Vitamin A 15%
Vitamin C 15%

Calcium 0%

Iron 0% *

Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange** Fruit: 1 Vegetables: 0 Meat: 0 Milk: 0 Fat: 0 Carbs:
0 Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included.

Source: 5ADay for better health: cdc.gov

Ingredients:

• 4 artichokes (medium size), cooked

• 1/2 cup sun-dried tomatoes (not oil-packed)

• 1 eggplant (small), peeled and diced

• 2 cups low sodium chicken broth

• 1/4 cup chopped onion

• 1 Tbsp fresh oregano

• 1 Tbsp fresh basil

• 2 cloves garlic, minced

• 1/4 tsp pepper

Directions:

1. Halve artichokes lengthwise; remove center petals and fuzzy centers of artichokes.
   
2. Remove outer leaves of artichokes; reserve. Trim out hearts and chop finely. Set
   aside.
3. Rehydrate tomatoes in boiling water for 3 minutes until softened.
   
4. Drain and rinse; chop.
   
5. Cook eggplant in simmering chicken broth for 10 minutes; drain well.
   
6. In blender or food processor container place chopped tomatoes, drained eggplant,
   onion, herbs, garlic, salt and pepper. Cover and process until nearly smooth. Taste
   for seasoning.
   
7. Stir in chopped artichoke hearts.
   

To Serve:

• arrange artichoke leaves on a serving platter;
  
• spoon 1 heaping teaspoon of the eggplant mixture onto wide end of artichoke leaves.
  
• Garnish with a fresh herb leaf, if desired.
  

Alternate serving idea:

• Arrange artichoke leaves on a platter, surrounding a bowl of the eggplant mixture.
  
• Use artichoke leaves to scoop up individual servings of the dip.
  
• Dip can be prepared up to 24 hours ahead and chilled until serving time.

Nutrition Facts:

Serving Size: 1/4 of recipe
Amount Per Serving

Calories 150 Calories from Fat 5 %
Daily Value (DV)*

Total Fat 1g                  
2%

• Saturated Fat 0g    0%

• Cholesterol 5mg     2%

Sodium 470mg 20%
Total Carbohydrate 34g 11%

• Dietary Fiber 16g 64%

• Sugars 10g

Protein 11g

Vitamin & Minerals

• Vitamin A 4%
• Vitamin C 45%
• Calcium 10%
• Iron 20%
  

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**
Fruit: 0

Vegetables: 6

Meat: 0
Milk: 0

Fat: 0

Carbs: 0
Other: 0 **

Diabetic exchanges are calculated based on the American Diabetes Association Exchange
System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included.

Source:  5ADay for better health: CDC.gov

Ingredients

• 1 cup plain low-fat yogurt
• 1 Tbsp chopped parsley
• 1 Tbsp chopped chives
• 2 tsp chili sauce
• 2 cloves garlic, minced
• 1/8 tsp pepper
• 4 artichokes (medium), prepared and cooked

Directions

Combine all ingredients except
artichokes; blend well. Refrigerate until serving. Serve with cooked artichokes.

Nutrition Facts

Serving Size: 1/4 of recipe
Amount Per Serving Calories 130 Calories from Fat 5 % Daily Value (DV)* Total Fat
1g 1% Saturated Fat 0g 0% Cholesterol 5mg 2% Sodium 380mg 16% Total Carbohydrate
28g 9% Dietary Fiber 11g 44% Sugars 9g Protein 11g Vitamin A 8% Vitamin C 40% Calcium
20% Iron 15% * Percent Daily Values are based on a 2,000 calorie diet. Diabetic
Exchange** Fruit: 0 Vegetables: 4 Meat: 0 Milk: 0 Fat: 0 Carbs: 0 Other: 0 ** Diabetic
exchanges are calculated based on the American Diabetes Association Exchange System.
This site rounds exchanges up or down to equal whole numbers. Therefore, partial
exchanges are not included. Source: 5 A Day CDC.gov

Ingredients

* 1 lb ground turkey
* 1⁄3 c hoisin sauce
* 1⁄2 c commercial barbeque
sauce
* 1 T fresh gingerroot, peeled and grated
* 1 clv garlic, minced
* 1⁄4
c pine nuts, toasted
* 1⁄4 c diced scallions
* 2 T crystallized ginger, finely
minced
* 10 large iceberg lettuce leaves, washed, dried and well chilled

Directions

1. Over medium heat, crumble turkey into a wok or a large skillet and saute, stirring
to break up any clumps. Cook until lightly browned.
2. Stir in hoisin and barbeque
sauces, ginger root and garlic. Cook until hot and well blended.
3. Mix in pine
nuts, scallions and crystallized ginger, tossing gently just long enough to heat
through and blend well.
4. To serve, spoon the hot turkey mixture into each lettuce
cup and roll tightly to enclose the turkey mixture.

Nutrition Facts

Calories per Serving: 130
Total Fat 7g
Saturated Fat 1.5g
Cholesterol 35mg
Sodium
420mg
Total Carbohydrate 8g
Dietary Fiber 1g
Sugars 5g
Protein 10g
Calories per
gram:
* Fat 9
* Carbohydrate 4
* Protein 4