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Recipes for Spring

Now that spring is officially here, we wanted to share some healthy, fresh recipes that are perfect for picnics, barbeque parties, or just simple dinners at home with your family. These recipes are courtesy of and are full of good-for-you ingredients that encourage a healthy lifestyle. For more information on this free resource, visit

Confetti Grain Salad


1 1/2 cups brown rice, uncooked

3 cups water

2 lemons (juiced)

3 green onions (also called scallions)

1/4 cup parsley (minced)

1/2 teaspoon salt

1 dash black pepper (to taste)

1/4 cup olive oil (or other vegetable oil)

1 1/2 cups vegetables (of your favorite, cut into small pieces)


1. Wash rice and put into a 2-quart pot with water. Bring to boil, then lower heat to simmer, and cook uncovered until all the water is absorbed. (Approximately 45 minutes) 2. Pour into medium sized bowl and allow to cool. 3. Pour lemon juice over rice and stir. When rice is cooled to lukewarm, add vegetables, salt, pepper, and oil. 4. Stir and chill at least 1 hour. This dish also can be served warm.


Cucumber Blueberry Salad


1 1/2 tablespoons extra virgin olive oil

2 tablespoons white balsamic (or other) vinegar

1 tablespoon lime juice, freshly squeezed or bottled

1 teaspoon sugar

1/4 teaspoon salt

1/8 teaspoon pepper


1 cup fresh blueberries

1 medium greenhouse-grown cucumber, cut into small chunks

4 cups fresh arugula

1/4 medium red onion, thinly sliced

1/4 cup crumbled reduced-fat Feta cheese

2 tablespoons coarsely chopped walnuts (toasted optional)

4 slices whole grain bread


1. In a small bowl whisk together vinaigrette ingredients. 2. In a large bowl mix together all salad ingredients, except bread. 3. When ready to serve, add vinaigrette to salad and toss. 4. Toast bread, then cut into four pieces.


Grilled Fish Tacos with Peach Salsa

For the salsa

1 can 15.25 ounces peach halves (drained, rinsed, and chopped, about 1 cup)

1/2 red bell pepper (finely chopped, about 1/2 cup)

1/4 red onion (finely chopped, about 1/4 cup)

1 whole jalapeno pepper (rinsed. seeded, and finely chopped)

1 tablespoon fresh cilantro (finely chopped)

2 teaspoons lemon juice

For the fish

4 tilapia fillets (about 1 lb)

1 tablespoon chili powder

1/4 teaspoon low-sodium adobo seasoning

1 package low-sodium Sazon seasoning

8 6" flour tortillas (warmed)


  1. In a medium bowl, stir together chopped peaches, bell pepper, onions, jalapenos, cilantro, and lemon juice; cover and refrigerate until ready to use.

  2. Heat grill or grill pan over medium-high heat. Using paper towels, pat fish dry, transfer to plate.

  3. In a small bowl, stir together chili powder, low-sodium adobo and Sazon packet.

  4. Rub fish with spice mixture to coat completely.

  5. Place fish on hot greased grill grates.

  6. Cook, flipping once until fish is opaque and flakes easily with a fork (145 degrees Fahrenheit), about 8 minutes.

  7. Thinly slice fish.

  8. To serve, fill each tortilla with 1/2 fish fillet and about 1/3 cup of salsa.


Fruit Pizza


1 teaspoon vanilla extract

1 cup strawberries, sliced (or kiwi, bananas, pears, peaches, or blueberries)

1/2 cup margarine

1/2 cup sugar

1 teaspoon vanilla extract

1 egg (large)

2 cups flour

2 teaspoons baking powder

8 ounces cream cheese, non-fat or light

1/2 cup sugar


  1. Preheat oven to 375 degrees.

  2. For crust, cream margarine, sugar vanilla, and egg until light and fluffy. Add flour and baking powder, mixing well.

  3. Spread mixture about 1/8 inch thick on a pizza pan, baking sheet, or 9 x13 pan.

  4. Bake for 10 to 12 minutes or until lightly browned. Cool.

  5. For spread, mix together cream cheese, sugar, and vanilla. Spread on cooled cookie crust.

  6. Arrange fruit on top of pizza. Refrigerate until serving time.



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