Watermelon is a great summer treat, and healthy too! Here is ONIE's recipe card for a great Minted Watermelon Salad recipe, not to mention some sweet watermelon facts.
Apples are a very versatile fruit. They can add a great crunch to something, or a sweet and tart taste. ONIE Project has some healpful apple facts on how to pick the right ones out and a tasty Sweet & Sour Chicken bowl recipe.
The ONIE Project has a great and easy to make cucumber salad recipe that is great for the whole family. Follow along and find out some great cucumber facts as well.
Makeover your leftovers with these tips and recipes. Preventing wasted food saves you money, is good for the environment and aids in food food security. Download this 26-page handout giving tips and recipes associated with these slides at http://bit.ly/recipes4leftovers and help prevent food waste.
The document provides 13 fun ways to eat more fruits and vegetables, such as stirring chopped vegetables into rice or oatmeal, making fruit parfaits with yogurt and granola, adding veggies to sandwiches, and blending fruit and yogurt for smoothies. The purpose is to encourage including more fruits and vegetables as half of meals and snacks by offering easy and tasty preparation ideas.
The document provides instructions and recipes for healthy party food and games including:
1) Games like throwing sponges at a dart board and bean bag tosses to encourage eating veggies over sweets.
2) Recipes for sushi rolls, salad with various greens and toppings, celery and carrots with mayonnaise dip, pasta, steamed rice, and ham sandwiches.
3) A menu and food pyramid for the healthy party.
Apples are a very versatile fruit. They can add a great crunch to something, or a sweet and tart taste. ONIE Project has some healpful apple facts on how to pick the right ones out and a tasty Sweet & Sour Chicken bowl recipe.
The ONIE Project has a great and easy to make cucumber salad recipe that is great for the whole family. Follow along and find out some great cucumber facts as well.
Makeover your leftovers with these tips and recipes. Preventing wasted food saves you money, is good for the environment and aids in food food security. Download this 26-page handout giving tips and recipes associated with these slides at http://bit.ly/recipes4leftovers and help prevent food waste.
The document provides 13 fun ways to eat more fruits and vegetables, such as stirring chopped vegetables into rice or oatmeal, making fruit parfaits with yogurt and granola, adding veggies to sandwiches, and blending fruit and yogurt for smoothies. The purpose is to encourage including more fruits and vegetables as half of meals and snacks by offering easy and tasty preparation ideas.
The document provides instructions and recipes for healthy party food and games including:
1) Games like throwing sponges at a dart board and bean bag tosses to encourage eating veggies over sweets.
2) Recipes for sushi rolls, salad with various greens and toppings, celery and carrots with mayonnaise dip, pasta, steamed rice, and ham sandwiches.
3) A menu and food pyramid for the healthy party.
Leftover Makeovers and Refrigerator RebootsAlice Henneman
Got some leftovers languishing in your refrigerator? Or perhaps little bits of foods that are almost past prime time to eat. Read on if their next stop is likely to be the trash can.
Give new life to still edible foods with the gallery of delicious recipe ideas in this handout. Use leftovers within 3–4 days.
Trim Down Club: How to Make Healthy Veggie Quiche?Trimdownclub
This document provides a recipe for a healthy veggie quiche. It calls for puff pastry, olive oil, mushrooms, eggplant, onions, eggs, milk, and cottage cheese. The instructions are to prebake the puff pastry crust, sauté the vegetables, then mix the eggs and milk and pour over the vegetables before baking for 30 minutes at a lower temperature.
This document provides instructions for implementing a nutrition experience making garden veggie tortilla wraps with preschool children. The experience will be held indoors and include developmentally appropriate ingredients like avocado, olives, and cheeses from different cultures to expose children to new foods. Children will be able to choose their own fillings to encourage decision making. Making the wraps provides learning opportunities about nutrition and cultural foods while not requiring the use of appliances.
This document provides tips and recipes for healthy eating on a budget. It includes strategies for making small changes to recipes to add more nutrition, such as adding beans to hamburgers or pureed spinach to tomato sauce. It also offers tips for saving money on groceries, including meal planning, using coupons, buying store brands and fresh foods in season. The document provides two healthy pasta recipes - chicken alfredo pasta and roasted tomato and spinach pasta.
The document provides several tips for pleasing picky eaters such as serving vegetables in unexpected ways like on a stick, roasting them, or pureeing onions; getting children involved in meal preparation and grocery shopping; and creating a buffet with no pressure choices. It also includes recipes for fresh fruit burritos and chicken crunchers that use strategies like hiding vegetables in burritos or breading chicken with cornflakes and cheese to get picky eaters to try healthier options.
This document discusses promoting local and seasonal foods to reduce the environmental impact of food transportation. It provides information about Earth Day and how transportation contributes to greenhouse gas emissions. It encourages supporting local farms and ranchers by shopping at farmers markets. Several local farms and the foods they produce in April are described. Two recipes using local seasonal ingredients like rhubarb and asparagus are included. Contact information is provided for the author.
Did you know that dark greens, like spinach, have a lot of nutrition in them? Take a look at how to incorporate spinach into some easy turkey pitas that are great for lunch and dinner!
This document summarizes Lauren's sustainable meal of a roasted vegetable wrap with baba ghanoush spread. The meal uses locally grown vegetables that can be purchased from a farmer's market 3 miles from UCLA, and processed components from Trader Joe's that sources ingredients locally. The meal is both vegan and nutritious, containing various vitamins, minerals, and fiber. It can be easily prepared with minimal waste.
The Garden Grocery - Food Safety at the Farmers' MarketAmy Peterson
Farmers’ Markets offer a variety of fresh, locally-produced fruits, vegetables, bakery and meat products in a festive atmosphere.
Get the most from your local Farmers’ Market with these tips for food safety, food selection and friendly advice to for the Farmers' Market in your neighborhood or community!
Developed by Amy Peterson, MS RDN and Alice Henneman, MS RDN, Nebraska Extension
AMAZING WASTE - 50 recipes to use food scraps, repurpose leftovers, and reduc...MariuszWjcik11
This document is a cookbook focused on reducing food waste by providing recipes that use food scraps and leftovers. It introduces the problem of food waste and how the cookbook aims to address it at the consumer level. The cookbook is divided into sections for recipes using food scraps like fruit and vegetable peels and cores, and recipes that repurpose leftovers. It provides over 50 such recipes accompanied by instructions and encourages experimenting with leftover ingredients in the kitchen.
The school year is fast approaching, and that means getting back into the routine of planning and preparing meals. Let the whole family join in on the fun with these kid-friendly snacks that are perfect for the lunchbox or the dinner table.
Buying food in bulk, in season, and that has multiple uses are strategies for shopping healthy on a budget. Buying in bulk reduces the per unit price and the number of trips to the grocery store. Items are cheaper when in season and buying versatile ingredients like rice, pasta, and beans allows you to create many meals. Frozen, canned, and fresh foods can all be inexpensive options depending on the item.
Healthy eating on a budget pp (final-for print)lb1029
This document discusses healthy eating on a budget. It defines healthy and processed foods, and examines the long-term health costs of diet. Eating healthy foods at home is typically cheaper than eating out or buying processed foods. Meal preparations that involve cooking staple ingredients in bulk and freezing or refrigerating leftovers helps save money. Buying fruits and vegetables in season, and choosing canned or frozen options when fresh is not available, also keeps food costs low while maintaining nutrition. Planning meals and making grocery lists can help stick to budgets and eat healthy on a limited food budget.
This recipe combines roasted winter vegetables such as beets, butternut squash, carrots, brussels sprouts, and garlic with olive oil, salt, pepper, and fresh thyme. The beets are roasted separately for 30 minutes before adding the remaining vegetables and baking for 1 additional hour, stirring twice. The beets are then peeled, cut, and tossed with the other roasted vegetables to serve.
This recipe provides a lower calorie version of banana french toast. It uses egg substitute, nonfat yogurt, and reduced calorie bread to create 2 slices of french toast topped with banana slices and a reduced calorie maple flavored syrup. Each serving has 239 calories, 12g of protein, 2g of fat, and 48g of carbohydrates.
This document provides instructions for selecting, storing, and freezing cilantro. It states that cilantro is in season from May to September. When selecting cilantro, look for hardy stems that are bright green and not wilted or brown. To store cilantro, trim ends, remove wilted leaves, and place in a jar with 1 inch of water. Cover and refrigerate for up to 2-3 weeks. Alternatively, mince fresh cilantro and freeze in ice cube trays covered with oil for up to 6 months.
Leftover Makeovers and Refrigerator RebootsAlice Henneman
Got some leftovers languishing in your refrigerator? Or perhaps little bits of foods that are almost past prime time to eat. Read on if their next stop is likely to be the trash can.
Give new life to still edible foods with the gallery of delicious recipe ideas in this handout. Use leftovers within 3–4 days.
Trim Down Club: How to Make Healthy Veggie Quiche?Trimdownclub
This document provides a recipe for a healthy veggie quiche. It calls for puff pastry, olive oil, mushrooms, eggplant, onions, eggs, milk, and cottage cheese. The instructions are to prebake the puff pastry crust, sauté the vegetables, then mix the eggs and milk and pour over the vegetables before baking for 30 minutes at a lower temperature.
This document provides instructions for implementing a nutrition experience making garden veggie tortilla wraps with preschool children. The experience will be held indoors and include developmentally appropriate ingredients like avocado, olives, and cheeses from different cultures to expose children to new foods. Children will be able to choose their own fillings to encourage decision making. Making the wraps provides learning opportunities about nutrition and cultural foods while not requiring the use of appliances.
This document provides tips and recipes for healthy eating on a budget. It includes strategies for making small changes to recipes to add more nutrition, such as adding beans to hamburgers or pureed spinach to tomato sauce. It also offers tips for saving money on groceries, including meal planning, using coupons, buying store brands and fresh foods in season. The document provides two healthy pasta recipes - chicken alfredo pasta and roasted tomato and spinach pasta.
The document provides several tips for pleasing picky eaters such as serving vegetables in unexpected ways like on a stick, roasting them, or pureeing onions; getting children involved in meal preparation and grocery shopping; and creating a buffet with no pressure choices. It also includes recipes for fresh fruit burritos and chicken crunchers that use strategies like hiding vegetables in burritos or breading chicken with cornflakes and cheese to get picky eaters to try healthier options.
This document discusses promoting local and seasonal foods to reduce the environmental impact of food transportation. It provides information about Earth Day and how transportation contributes to greenhouse gas emissions. It encourages supporting local farms and ranchers by shopping at farmers markets. Several local farms and the foods they produce in April are described. Two recipes using local seasonal ingredients like rhubarb and asparagus are included. Contact information is provided for the author.
Did you know that dark greens, like spinach, have a lot of nutrition in them? Take a look at how to incorporate spinach into some easy turkey pitas that are great for lunch and dinner!
This document summarizes Lauren's sustainable meal of a roasted vegetable wrap with baba ghanoush spread. The meal uses locally grown vegetables that can be purchased from a farmer's market 3 miles from UCLA, and processed components from Trader Joe's that sources ingredients locally. The meal is both vegan and nutritious, containing various vitamins, minerals, and fiber. It can be easily prepared with minimal waste.
The Garden Grocery - Food Safety at the Farmers' MarketAmy Peterson
Farmers’ Markets offer a variety of fresh, locally-produced fruits, vegetables, bakery and meat products in a festive atmosphere.
Get the most from your local Farmers’ Market with these tips for food safety, food selection and friendly advice to for the Farmers' Market in your neighborhood or community!
Developed by Amy Peterson, MS RDN and Alice Henneman, MS RDN, Nebraska Extension
AMAZING WASTE - 50 recipes to use food scraps, repurpose leftovers, and reduc...MariuszWjcik11
This document is a cookbook focused on reducing food waste by providing recipes that use food scraps and leftovers. It introduces the problem of food waste and how the cookbook aims to address it at the consumer level. The cookbook is divided into sections for recipes using food scraps like fruit and vegetable peels and cores, and recipes that repurpose leftovers. It provides over 50 such recipes accompanied by instructions and encourages experimenting with leftover ingredients in the kitchen.
The school year is fast approaching, and that means getting back into the routine of planning and preparing meals. Let the whole family join in on the fun with these kid-friendly snacks that are perfect for the lunchbox or the dinner table.
Buying food in bulk, in season, and that has multiple uses are strategies for shopping healthy on a budget. Buying in bulk reduces the per unit price and the number of trips to the grocery store. Items are cheaper when in season and buying versatile ingredients like rice, pasta, and beans allows you to create many meals. Frozen, canned, and fresh foods can all be inexpensive options depending on the item.
Healthy eating on a budget pp (final-for print)lb1029
This document discusses healthy eating on a budget. It defines healthy and processed foods, and examines the long-term health costs of diet. Eating healthy foods at home is typically cheaper than eating out or buying processed foods. Meal preparations that involve cooking staple ingredients in bulk and freezing or refrigerating leftovers helps save money. Buying fruits and vegetables in season, and choosing canned or frozen options when fresh is not available, also keeps food costs low while maintaining nutrition. Planning meals and making grocery lists can help stick to budgets and eat healthy on a limited food budget.
This recipe combines roasted winter vegetables such as beets, butternut squash, carrots, brussels sprouts, and garlic with olive oil, salt, pepper, and fresh thyme. The beets are roasted separately for 30 minutes before adding the remaining vegetables and baking for 1 additional hour, stirring twice. The beets are then peeled, cut, and tossed with the other roasted vegetables to serve.
This recipe provides a lower calorie version of banana french toast. It uses egg substitute, nonfat yogurt, and reduced calorie bread to create 2 slices of french toast topped with banana slices and a reduced calorie maple flavored syrup. Each serving has 239 calories, 12g of protein, 2g of fat, and 48g of carbohydrates.
This document provides instructions for selecting, storing, and freezing cilantro. It states that cilantro is in season from May to September. When selecting cilantro, look for hardy stems that are bright green and not wilted or brown. To store cilantro, trim ends, remove wilted leaves, and place in a jar with 1 inch of water. Cover and refrigerate for up to 2-3 weeks. Alternatively, mince fresh cilantro and freeze in ice cube trays covered with oil for up to 6 months.
This lesson plan provides materials and instructions for teaching adults how to make banana pancakes. The objectives are to learn about different types of bananas, their health benefits, proper storage, and cooking skills. Activities include identifying stages of banana ripeness and facts about bananas. The lesson also covers the cost and versatility of the recipe and connects participants with food assistance resources.
Cilantro is a key ingredient in creating great flavor in a lot of Mexican dishes. Check out some cilantro facts and an easy recipe for Sweet Lime Fish Tacos!
This document provides tips and guidelines for meal prepping to help reach health and fitness goals. It discusses the components of a balanced meal, including proteins, vegetables, carbs and healthy fats. It then offers tips for meal planning, grocery shopping and cooking timeline. Finally, it includes recipes for gluten-free banana bread, sweet potato spread and chili con carne as well as templates for a shopping list and weekly meal planner.
Try our mouth-watering, healthy recipes for on the go breakfasts and at work lunches: It will help you to stay healthy and fit. Here is the link: https://info.horizonohs.com/en-ca/recipe-booklet-on-the-go-breakfast
Food
This document provides recipes from a kid's cookbook for meals (tacos, stew, etc.) and snacks (granola, fruit salad, trail mix). Each recipe includes instructions simplified for kids to follow with guidance from adults, as well as healthy cooking tips.
The perception that thin people are healthy people could not be
further from the truth; though in contrast fat people are really mostly
unhealthy people are quite true. Therefore in order to be healthy and
stay healthy one should really concentrate on the nutritional value of
the foods being consumed rather than the amounts. Better your
health here.
Get the facts from the USDA all about peaches right here on ONIE's site with a quick and easy recipe attached. Find out the value behind these fuzzy fruits!
This document provides guidance on selecting and handling local fall produce safely. It recommends buying produce in season from local grocery stores and farmers markets, such as apples, pears, mushrooms, sweet potatoes, winter squash, and pumpkins. It provides storage tips, such as refrigerating perishable produce within two hours of cutting and discarding cooked vegetables after three to four days. It also outlines preparation best practices like washing all produce before eating and using separate cutting boards for raw meats and produce to prevent cross-contamination.
See what the USDA is saying about zucchini and all of its healthy benefits. This brochure is full of great information and a recipe from the ONIE Project too!
Simple Weight Loss Recipes Unveiling a Secret a Culinary Journey
Introduction:
Greetings, dear readers! Today, I'm thrilled to embark on a journey with you – a journey toward a healthier, more vibrant life. Allow me to introduce you to a transformative eBook that holds the promise of not just weight loss but a complete lifestyle shift – "Simple Weight Loss Recipes." In a world where the ideal is often a small but nutritionally balanced intake, this eBook is here to guide you through the realms of delectable, health-conscious cuisine.
---
Understanding the Foundations:
Navigating the Nutritional Basics
In our quest for a healthier life, knowledge is power. "Simple Weight Loss Recipes" delves into the fundamental nutritional basics of each food category. By unraveling the mysteries of proteins, carbohydrates, fats, vitamins, and minerals, this eBook empowers you to make informed choices about what you consume.
The goal is not just to shed those extra pounds but to foster a deep understanding of how food fuels and nourishes our bodies. It's about making conscious choices that resonate with your health goals while still delighting your taste buds.
---
The Gradual Shift:
A Gentle Transformation for Lasting Results
"Simple Weight Loss Recipes" advocates for a gradual shift in your dietary habits. While the world might be in a rush for quick fixes, we believe in the power of slow, steady, and sustainable change. Drastic alterations may yield short-term results, but the body often rebels in the long run.
Understanding the principles of nutrition is the first step, but implementing them is an art. The eBook provides you with a carefully curated collection of recipes that seamlessly integrate these principles into your daily life. Think of it as a culinary journey – a step-by-step guide to transforming your meals without compromising on flavor or satisfaction.
---
Discovering the eBook:
A Glimpse into Simple Weight Loss Recipes
1. Nutrient-Rich Delights: Each recipe is a culinary masterpiece, artfully combining nutrient-rich ingredients to create dishes that are not only delicious but also packed with the essential elements your body craves.
2. Balanced Meals: Say goodbye to the days of deprivation. "Simple Weight Loss Recipes" brings you a plethora of recipes that strike the perfect balance between proteins, carbs, and healthy fats. It's about nourishing your body, not depriving it.
3. Gradual Adaptation: The eBook recognizes the importance of gradual adaptation. These recipes are designed to ease you into a healthier lifestyle, allowing your taste buds and body to adjust, ensuring long-term success.
4. Mindful Eating: Beyond the recipes, the eBook encourages mindful eating. It's about savoring each bite, appreciating the journey of your food from plate to palate, and fostering a positive relationship with what you consume.
---
The Essence of Change:
More than a Diet – A Lifestyle Transformation
"Simple Weight Loss Recipes"
A healthy diet for children should meet nutritional needs for proper growth. It is important to establish healthy eating habits from an early age by teaching children through example. A balanced diet includes eating fruits and vegetables, dairy, fish, whole grains and limiting sugary drinks and fast food. Physical activity should also be encouraged according to a child's age and abilities.
Own Your Health - Foundational Meal PlanPaigeWilcox5
This document provides a meal plan and recipes designed to help people establish healthy eating habits. It includes a week's worth of breakfast, lunch, and dinner recipes. The meal plan is intended to take much of the work out of meal planning by providing grocery lists and recipes. It aims to show people that healthy eating can be delicious, achievable and make them feel good.
The slides contain descriptions of weaning foods and artificial feeding given to the baby, important points to be considered while preparing feed for the baby
This document provides information about okra including its nutrition facts, recipes, and tips for selecting and storing okra. It contains the nutrition facts for okra, highlighting its fiber, vitamin, and mineral content. It also includes two recipes - one for Louisiana Catfish with roasted okra and vegetables and one for Southern Rice with okra, onion, peppers and tomatoes. It gives tips for selecting fresh okra and how to store it fresh or frozen.
This document provides nutrition information and recipes for sweet potatoes. It lists nutrients like vitamins A and C, fiber, and calories in one medium sweet potato. It also includes two recipes - one for chili lime roasted sweet potatoes and another for autumn pasta with sweet potato and bell peppers. Preparation instructions are provided for both recipes.
Spinach is a great source of nutrients, not something to be scared to try. Take a look at the USDA's facts about spinach and a ONIE Project dinner recipe too!
Snap peas are a great way to add some green to your plate! Follow the USDA's fact sheet and check out the great values they have in a diet. Check some quick recipes created by the ONIE Project as well!
This document aims to dispel common myths about eligibility for SNAP benefits (food stamps) by providing the truths about each myth. It addresses myths such as that owning a home or car makes one ineligible, or that one must sit in the DHS lobby all day to apply. It explains the eligibility guidelines for SNAP and application process, clarifying that emergency benefits can be provided in 1-7 days and non-emergency benefits within 30 days, and that in most cases benefits last one year with a six month review.
Working out a little bit every day drastically improves your health and with these workouts, it's easier than ever! Print out the ONIE Project's Power Through Resistance work out list and stay active!
Tomatoes are a great source of nutrients and have endless preparation possibilites. Try this healthy and tasty summertime spaghetti recipe from the ONIE Project, and find out some facts about tomatoes as well!
Onions are a very versatile vegetable and easy to incorporate into virtually any dinner recipe! Check out some quick dinner recipes from ONIE Project to get you started!
Snap peas can be more than just a snack. Check out ONIE Project's great Asian inspired Sweet & Sour Chicken Bowl recipe, full of protein and nutrients!
Sweet potatoes are very versatile and full of nutrients like in this Healthy Homemade Chicken Soup recipe. The ONIE Project has lots of great tips and guides on sweet potatoes, check it out here!
ONIE Project has some great eggplant recipes to try for dinner tonight! Get all of your eggplant facts here and some helpful tips on creating a delicious Eggplant Parmesan dish!
1. Try thumping the watermelon to see if it is ripe. If
it makes a hollow noise it is ripe and ready to eat!
July - October
Choose a watermelon that seems heavy for its
size & is even in color or pattern. The creamy
yellow spot on the bottom mean it is ripe & ready
to eat!
WATERMELON
Whole melons can be stored on the counter
up to 7-10 days or 2-3 weeks in the fridge. Cut
watermelon can be stored in the fridge in an air-
tight container or covered with plastic wrap up to
3-5 days.
www.onieproject.org
This material was funded by USDA’s Supplemental Nutrition Assistance Program [SNAP]. To find out more, call your local
Department of Human Services (DHS) Office at 1.866.411.1877. This institution is an equal opportunity provider and employer.
In Season
How to Select
How to Store
Helpful Tips
Try thumping the watermelon to see if it is ripe. If
it makes a hollow noise it is ripe and ready to eat!
July - October
Choose a watermelon that seems heavy for its
size & is even in color or pattern. The creamy
yellow spot on the bottom mean it is ripe & ready
to eat!
WATERMELON
Whole melons can be stored on the counter
up to 7-10 days or 2-3 weeks in the fridge. Cut
watermelon can be stored in the fridge in an air-
tight container or covered with plastic wrap up to
3-5 days.
www.onieproject.org
This material was funded by USDA’s Supplemental Nutrition Assistance Program [SNAP]. To find out more, call your local
Department of Human Services (DHS) Office at 1.866.411.1877. This institution is an equal opportunity provider and employer.
In Season
How to Select
How to Store
Helpful Tips
2. Recipe: Minted Watermelon Salad
1. In a medium bowl, add watermelon,
cucumber & mint. Mix well.
2. Stir in lime juice.
3. Serve immediately or refridgerate 1-2 hours
for a more intense flavor.
• 4 cups watermelon,
cubed
• 1 small cucumber,
sliced
• 1/4 cup fresh mint
leaves, shredded
• 1 Tbsp lime juice
• 1/4 tsp pepper
Ingredients:
Preparation:
4Servings:
Est. Time: 15 min
Nutrition Facts
Serving size: 1/4th
recipe (203g)
Servings Per Recipe 4
Amount Per Serving
Calories 85
Total Fat 4g
Saturated Fat 0g
Trans Fats 0g
Cholesterol 0mg
Sodium 4mg
Total Carbohydrate 14g
Dietary Fiber 1g
Sugars 10g
Protein 1g
Vitamin A 25% Vitamin C 25%
Calcium 4% Iron 6%
*Percent Daily Values is based on a 2,000
calorie diet. Your daily values may be higher
or lower depending on your calorie needs
Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2300mg 2300mg
Total Carbohydrate 300g 375g
Fiber 25g 30g
Calories per gram
Fat 9 • Carbohydrates 4 • Protein 4
% Daily Value
Calories from Fat 33
6%
0%
0%
0%
4%
4%
Recipe: Minted Watermelon Salad
1. In a medium bowl, add watermelon,
cucumber & mint. Mix well.
2. Stir in lime juice.
3. Serve immediately or refridgerate 1-2 hours
for a more intense flavor.
• 4 cups watermelon,
cubed
• 1 small cucumber,
sliced
• 1/4 cup fresh mint
leaves, shredded
• 1 Tbsp lime juice
• 1/4 tsp pepper
Ingredients:
Preparation:
4Servings:
Est. Time: 15 min
Nutrition Facts
Serving size: 1/4th
recipe (203g)
Servings Per Recipe 4
Amount Per Serving
Calories 85
Total Fat 4g
Saturated Fat 0g
Trans Fats 0g
Cholesterol 0mg
Sodium 4mg
Total Carbohydrate 14g
Dietary Fiber 1g
Sugars 10g
Protein 1g
Vitamin A 25% Vitamin C 25%
Calcium 4% Iron 6%
*Percent Daily Values is based on a 2,000
calorie diet. Your daily values may be higher
or lower depending on your calorie needs
Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2300mg 2300mg
Total Carbohydrate 300g 375g
Fiber 25g 30g
Calories per gram
Fat 9 • Carbohydrates 4 • Protein 4
% Daily Value
Calories from Fat 33
6%
0%
0%
0%
4%
4%