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Selection: With over 500 varieties, you can easily find the best apples to fit your needs year-round. Look for firm, bright apples with good color and no bruises.

Apple Crisp


8 apples, peeled and diced
¼ cup water
1 cup flour
1½ cups uncooked oatmeal
¾ cup brown sugar
1 teaspoon cinnamon
½ cup margarine
1 quart low-fat frozen yogurt

Preparation: Always wash before serving. To prevent peeled apples from discoloring, sprinkle with lemon, orange, or lime juice. To freeze, just peel, core, and slice the apples, coat with lemon juice, and place in an airtight container.

Place apples and water in an 8-inch baking dish. Combine flour, oatmeal, brown sugar, and cinnamon. Add margarine and blend until crumbly. Spread over apples. Bake at 350° F for 45 minutes. Spoon apple crisp equally into 8 dessert dishes, and top with frozen yogurt. Serves 8.

Nutrients per serving:

    Calories: 456
    Carbohydrates: 80 g
    Protein: 9 g
    Cholesterol: 4 mg
    Sodium: 337 mg
    Fiber: 5 g
    Fat: 14 g (27 percent of calories from fat)

Bell Peppers

Peppers were cultivated in pre-Columbian Central and South America and carried to Europe.  This versatile vegetable also appears in our diets as paprika, which is made from powdered peppers, and pimento, which consists of peeled and pickled peppers.

Selection: Look for crisp peppers without bruises. Refrigerate unwashed bell peppers in a plastic bag for up to five days.

Halved peppers can be used as edible bowls for dips and salads. Bell peppers are great additions to stir-fry and shish-kebab dishes. They are delicious stuffed with meat and rice.

Chicken/Vegetable Stew


3 chicken breasts, without skin
2 cups water or broth
yellow onion, cut into strips
1 green pepper, coarsely chopped
2 cans stewed tomatoes (15—ounce)
2-3 medium carrots, sliced into coins
2 potatoes, raw, diced
4 cups rice, cooked
1/2 teaspoon rosemary
1 teaspoon Italian seasoning
4 cloves garlic, crushed

Preparation: In large kettle, simmer chicken in 2 cups of water or broth. Add onion. Remove cooked chicken, set aside. Add vegetables and spices to onion and broth. Simmer. Debone chicken and add to stew. Simmer 30 minutes. Add rice and simmer 10 more minutes. Serves 8.

Nutrients per serving:

    Calories: 377
    Carbohydrates: 61 g
    Protein: 20 g
    Cholesterol: 33 mg
    Sodium: 436 mg
    Fiber: 5 g
    Fat: 6 g (14 percent of calories from fat)


Onions come in two varieties: green onions (scallion, leeks) and dry onions. The most commonly used dry onion is the yellow onion. Others include Bermuda, Vidalia, Spanish, red, pearl, and white. Sautéing makes an onion mellow. Long, slow cooking in a pan, called caramelizing, brings out the natural sugars of an onion and makes it sweet.

Selection: Choose firm onions that feel heavy for their size. Avoid onions that have green growth or soft spots. Onions will keep up to two months in a well-ventilated space.

Slice off root and stem ends. Remove papery skin. Cut in half, slice to desired thickness. To remove the bite from raw onion, pour boiling water on slices and let sit 15 minutes. Cut onions may be kept in a tightly sealed glass jar in the refrigerator.

Onion and Potato Roast

2 pounds red potatoes
2 pounds onions
½ cup chicken stock
Optional Seasonings - black pepper, cayenne pepper

Preparation: Preheat oven to 400 degrees F. Wash potatoes, but do not peel. Prick potatoes with a fork. Place potatoes and onions with skins intact on a non-stick baking tray. Roast for 45 minutes, checking tenderness of both potatoes and onions. Cook longer if necessary. Let onions cool. Mash potatoes in mixer with chicken stock. Slip skins off onions. Chop onions in food processor. Add to potatoes and mix. Reheat if necessary. Serves 8.

Nutrients per serving:

    Calories: 140
    Carbohydrates: 32 g
    Protein: 3 g
    Cholesterol: 0 mg
    Sodium: 14 mg
    Fiber: 4 g
    Fat: 0 g


The Native Americans introduced the pumpkin to the Pilgrims. Knowing a good thing when they saw it, the Pilgrims took the pumpkin to heart. They made pumpkin beer, pumpkin stew, pumpkin seed snacks, and probably pumpkin pie. These days, 99 percent of the pumpkins sold are used for decoration. Those who take the time to cook pumpkins are in for a delicious treat.

Selection: The flesh from smaller pumpkins will be sweeter and more tender than that of larger pumpkins. Choose a variety grown specifically for cooking, such as the sugar pumpkin.

Steamed Pumpkins


2 Small Pumpkins
Optional Seasonings - salt (use sparingly), nutmeg, ginger, cinnamon and pepper.

Preparation: After selection, cut your pumpkin into large chunks. Remove seeds and strings. Steam pieces over boiling water in a heavy saucepan for 25 to 30 minutes, until tender. Let cool. Scrape cooked pumpkin from skin. Purée in processor.

Nutrients per serving:

    Calories: 373
    Carbohydrates: 37 g
    Protein: 5 g
    Cholesterol: 89 mg
    Sodium: 338 mg
    Fiber: 2 g
    Fat: 22 g (52 percent of calories from fat)