Ingredients

• Cooking spray
  
• 12 oz Shiitake, Portobello, or white mushrooms, coarsely chopped
  
•  1/2 cup onion, chopped
  
• 1/2 cup shallots, chopped
  
•  4 garlic cloves
  
• 1/4 cup vegetable stock
  
• 2 Tbsp fat free Parmesan cheese
  
•  2 tsp lemon juice
  

Directions

1. Spray skillet with cooking spray; heat skillet over medium heat.
   
2. Add mushrooms, onion, garlic, and vegetable stock; cook, covered over medium heat
   until mushrooms are wilted, about 5 minutes.
   
3. Cook until all vegetables are very tender and all liquid absorbed 8-10 minutes.
   Cool.
   
4. Process mushroom mixture and cheese in food processor until smooth.
   
5. Add lemon juice.
   
6. Refrigerate 2-3 hours.
   
7. Spoon pate into crock and serve with toasted bread slices or crackers.
   

Nutrition Facts

Serving Size: 1/8 of recipe

Amount Per Serving

Calories 30

Calories from Fat 0 % Daily Value (DV)*

Total Fat 0g 0%

Saturated Fat 0g 0%

Cholesterol 0mg 0%

Sodium 50mg 2%

Total Carbohydrate 6g 2%

Dietary Fiber 1g 4%

Sugars 2g

Protein 1g

Vitamin A 4%

Vitamin C 4%

Calcium 2%

Iron 2%

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

Diabetic Exchange**

Fruit: 0

Vegetables: 1

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: cdc.gov

Ingredients

• 12 tomatillos, husks removed, washed and finely chopped or 2 (12oz) cans tomatillos,
  drained and finely chopped
  
•  4 serrano chilies, finely chopped, seeded if desired
  
• 1 small white onion, finely chopped
  
• 1/4 cup chopped fresh cilantro
  
• 1 clove gralic, finely chopped pinch of salt, optional pinch of sugar, optional
  

Directions

1. In a medium bowl, mix all ingredients.
   
2. Season with salt and sugar, if desired.
   
3. Serve or store salsa in refrigerator for up to three days in a covered plastic or
   glass container.
   

Nutrition Facts

Serving Size: 1/4 of recipe, about 1/2 cup

Amount Per Serving

Calories 50

Calories from Fat 10 % Daily Value (DV)*

Total Fat 1g 2%

Saturated Fat 0g 0%

Cholesterol 0mg 0%

Sodium 75mg 3%

Total Carbohydrate 10g 3%

Dietary Fiber 3g 12%

Sugars 6g

Protein 1g

Vitamin A 4%

Vitamin C 30%

Calcium 2%

Iron 4%

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

Diabetic Exchange**

Fruit: 0

Vegetables: 2

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: cdc.gov

Ingredients

• 2 cans (15 oz) chickpeas, rinsed and drained
  
• 1/3 cup fat free yogurt
  
• 1/4 cup tahini (sesame seed paste)
• 3 garlic cloves
  
• 1/2 cup chopped sun-dried tomato
  
•  1 tsp dried oregano leaves
  
• 2 tsp lemon juice
  

Directions

1. Process chick peas, yogurt, tahini, garlic in food processor until smooth.
   
2. Stir in sun-dried tomato bits and herbs; season to taste with lemon juice.
   
3. Refrigerate 2 hours.
   
4. Spoon hummus into serving bowl and serve with toasted pita wedges.
   

Nutrition Facts

Serving Size: 1/8 recipe

Amount Per Serving

Calories 190

Calories from Fat 50 % Daily Value (DV)*

Total Fat 5g 8%

Saturated Fat 1g 3%

Cholesterol 0mg 0%

Sodium 400mg 17%

Total Carbohydrate 29g 10%

Dietary Fiber 6g 24%

Sugars 2g

Protein 8g

Vitamin A 2%

Vitamin C 10%

Calcium 8%

Iron 15%

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

Diabetic Exchange**

Fruit: 0

Vegetables: 0

Meat: 0

Milk: 0

Fat: 1

Carbs: 2

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: cdc.gov

Ingredients

• 1 can (15 oz), pinto beans, rinsed, drained
  
• 3/4 cup, onion, finely chopped
  
• 2 garlic cloves
  
•  1/2 jalapeno chili, seeds and veins discarded, minced
  
•  3 Tbsp, cilantro, finely chopped
  
•  1 large tomato, chopped
  
•  1/2 medium avocado, peeled, pitted, and chopped
  
• Baked tortilla chips
  

Directions

1. Process beans in food processor or blender until smooth
2. Add onion, garlic,
   chili, and cilantro.
   
3. Process until blended.
   
4. Mix in tomato and avocado.
   
5. Refrigerate 1-2 hours, serve with baked tortilla chips.
   

Nutrition Facts

Serving Size: 1/12 recipe

Amount Per Serving

Calories 50

Calories from Fat 15 % Daily Value (DV)*

Total Fat 2g 2%

Saturated Fat 0g 0%

Cholesterol 0mg 0%

Sodium 70mg 3%

Total Carbohydrate 7g 2%

Dietary Fiber 3g 12%

Sugars 1g

Protein 2g

Vitamin A 4%

Vitamin C 8%

Calcium 2%

Iron 4%

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

Diabetic Exchange**

Fruit: 0

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: 5 A Day for Better Health: cdc.gov

Ingredients

• 3 cloves garlic
  
• 1/4 cup plain low-fat yogurt
  
• 1 Tbsp fresh lemon juice
  
• 1 tsp olive oil
  
• 1/4 tsp salt
  
• 1/4 tsp paprika
  
• 1/8 tsp pepper
  
•  1 (19 oz) can chickpeas, drained
  

Directions

1. Put all ingredients into a food processor and blend until smooth.
   
2. Serve at room temperature with pita chips, crackers, carrots or other dipping vegetables.
   

Nutrition Facts

Serving Size: 1/4 of recipe

Amount Per Serving

Calories 150

Calories from Fat 45 % Daily Value (DV)*

Total Fat 5g 8%

Saturated Fat 0g 0%

Cholesterol 0mg 0%

Sodium 480mg 20%

Total Carbohydrate 19g 6%

Dietary Fiber 4g 16%

Sugars 4g

Protein 7g

Vitamin A 2%

Vitamin C 6%

Calcium 6%

Iron 8%

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

Diabetic Exchange**

Fruit: 0

Vegetables: 0

Meat: 0

Milk: 0

Fat: 1

Carbs: 1

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: cdc.gov

Ingredients

• 2 cups watermelon, chopped and seeded
• 1 cup fresh pineapple, chopped
• 1 cup onion, chopped
• 1/4 cup fresh cilantro, chopped
• 1/4 cup orange juice
• 1 Tbsp jerk seasoning

Directions

1. In large bowl, combine all ingredients; mix well.
   
2. Refrigerate, covered, at least one hour to blend flavors. Stir before serving. 

Nutrition Facts

Serving Size: 1/8 of recipe

Amount Per Serving

Calories 35

Calories from Fat 5 % Daily Value (DV)*

Total Fat 0g 0%

Saturated Fat 0g 0%

Cholesterol 0mg 0%

Sodium 0mg 0%

Total Carbohydrate 8g 3%

Dietary Fiber 1g 4%

Sugars 7g

Protein 1g

Vitamin A 4%

Vitamin C 15%

Calcium 0%

Iron 2%

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

Diabetic Exchange**

Fruit: 0

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: 5 A Day for Better Health: cdc.gov

Ingredients

• 2 large eggplants (1 1/4 lbs)
• 2 level Tbsp tahini
• 4 cloves garlic, peeled and crushed with salt
• 3 Tbsp fresh lemon juice or more to taste
• 4 Tbsp cold water
• 1/4 tsp salt
• Dash of freshly ground black pepper
• 1/2 tsp olive oil
• 1 cup chopped tomato
• 1/2 cup diced onion

Directions

1. Pierce the eggplants in several places with a toothpick
2. If you are cooking indoors, wrap the whole eggplant in aluminum foil and set it
   over a gas grill to cook on all sides until it collapses and begins to release a
   great deal of steam.
3. If you are cooking over coals, grill the eggplant until blackened, collapsed,
   and cooked through.
4. Dump the eggplant into a basin of cold water
5. Peel while itÕs still hot and allow it to drain in a colander until cool
6. Squeeze pulp to remove any bitter juices
7. Mash the eggplant to a puree
8. In a food processor, mix the tahini with the garlic, onion, tomato, and lemon
   juice until the mixture contracts
9. Thin with the water
10. With the machine running, add the eggplant and the salt, pepper, and olive oil
11. Spread out in a shallow dish and garnish with pepper, parsley, and tomatoes

Nutrition Facts

Serving Size: 1/8 of recipe

Amount Per Serving
Calories 70 Calories from Fat 25
% Daily Value (DV)*
Total Fat 3g 4%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 80mg 3%
Total Carbohydrate 12g 4%
Dietary Fiber 5g 20%
Sugars 4g
Protein 2g
Vitamin A 4%
Vitamin C 15%
Calcium 4%
Iron 4%

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

Diabetic Exchange**

Fruit: 0
Vegetables: 2
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:cdc.gov

Number of Servings: 7

Cups of Fruits and Vegetables Per Person: 0

Ingredients

    1/2 medium avocado, seeded and peeled
    1 cup low fat cottage cheese
    3/4 cup plain, non-fat yogurt
    1/2 cup sliced green onions
    1/4 cup shredded carrots
    1 Tbsp fresh lemon juice
    1/4 cup non-fat mayonnaise
    2 cups broccoli florets
    1 cup cucumber slices
    28 melba toast rounds

Directions

Dice avocado into small pieces, toss with lemon juice and set aside. In food processor
or blender, blend cottage cheese, yogurt and mayonnaise until smooth. Add cottage
cheese mixture to avocado, gently stirring in onions and carrots. Cover and chill.
Serve with vegetable cruditŽs and melba toast rounds, allowing ? cup vegetables,
4 melba toast rounds and 8 Tbsp dip per serving.

Nutrition Facts

Serving Size: 1/7 of recipe

Amount Per Serving
Calories 120 Calories from Fat 30
% Daily Value (DV)*
Total Fat 3g 5%
Saturated Fat 1g 3%
Cholesterol 5mg 2%
Sodium 320mg 13%
Total Carbohydrate 17g 6%
Dietary Fiber 3g 12%
Sugars 4g
Protein 8g
Vitamin A 30%
Vitamin C 40%
Calcium 8%
Iron 6%

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

Diabetic Exchange**

Fruit: 0
Vegetables: 0
Meat: 1
Milk: 0
Fat: 0
Carbs: 1
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:cdc.gov