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Healthy Recipes of the Month


Mango Salsa

Prep Time: 15 Minutes

Ready In: 45 Minutes

Servings: Approx. 24 each ¼ cup


A spicy, fruity blend of fresh ingredients!



  • 3 mangos - peeled, seeded, and chopped

  • 3/4 cup finely chopped red bell pepper

  • 3 green onion, chopped

  • 1/4 cup and 2 tablespoons chopped cilantro

  • 1 fresh jalapeno chile pepper, finely chopped *

  • 1/4 cup and 2 tablespoons lime juice

  • 3 tablespoons lemon juice



In a bowl, mix mango, red bell pepper, green onion, cilantro, jalapeno, lime juice, and lemon juice. Cover, and allow to sit at least 30 minutes before serving. Serve with cucumbers circles, zucchini slices, carrot coins…


*Additional jalapeno peppers can be added for extra spice.



Home Link... Try a new Kiwifruit recipe at home!

Tropical Fruit Sundae

Makes 8 servings                                              Source: PBH/Steve White



1 cup pineapple (fresh), bite size 1 cup strawberries (fresh), sliced

3 kiwifruit, sliced

1 cup sapote (sliced) (2–3 fruits)

1 orange, sectioned

2 tsp lemon juice

1/2 cup pina colada yogurt 6 Tbsp peanuts, chopped 8 maraschino cherries


Combine first five ingredients and coat with lemon juice. Divide fruit among 8, five-ounce stemmed glasses. Top with yogurt, then nuts, then a cherry. Refrigerate.

Nutrition information per serving: Calories 110, Fat 4g, Calories from Fat 29%, Cholesterol 1mg, Fiber 2g, Sodium 12mg.


Mauigirl's Mango Salsa

Prep Time: 15 Minutes

Servings: Approx. 24 each ½ cups


Sweet onion and fresh ginger bring out the tropical flavors of this mango salsa!



  • 8 cups chopped ripe mango
  • 1 cup chopped sweet onion
  • 1 cup finely chopped red bell pepper
  • 1 cup chopped fresh cilantro
  • 1/2 cup lime juice
  • 2 jalapeno peppers, seeded and finely chopped *
  • 1 tablespoon and 1 teaspoon grated lime zest
  • 1 tablespoon and 1 teaspoon grated fresh ginger



Stir mango, onion, bell pepper, cilantro, lime juice, jalapeno pepper, lime zest, and ginger in a bowl; cover and chill for 8 hours to overnight.


 *Additional jalapeno peppers can be added for extra spice.


Recetas de Casa



Helado de Fruta Fresca Tropical

Hace 8 Porciónes                                                                        Fuente: PBH/Steve White


1 taza de piña fresca, en trozos pequeños 1 taza de fresas frescas, en rebanadas

3 kiwis, en rebanadas

1 taza de zapote (2-3 frutas)

1 naranja, pelada y cortada

2 cucharaditas de jugo de limón 1/2 taza de yogur de vainilla o piña

6 cucharillas de cacahuates, machacados

8 cerezas maraschino


Combine todas las frutas menos las cerezas y agregue el jugo de limón. Divida las frutas entre 8 vasos. Mezcle el yogur con los cacahuates. Use la mezcla para encima de los vasos de fruta. Termine poniendo una cereza encima. Refrigere.



New Zealand Brown Rice Salad

Makes 6 servings.                                                                   Source: PBH/ENZA Fresh Inc.


1 cup brown rice

2 kiwifruit

1 Braeburn or Fuji apple

1/2 cup celery, thinly sliced

1/2 cup red pepper, cut into strips

1/4 cup walnut pieces, toasted

1/4 cup green onions, thinly sliced

2 Tbsp parsley, chopped

3 Tbsp sherry vinegar 1 Tbsp olive oil


- Cook rice according to package directions. Drain and cool.

- Peel kiwifruit and cut into 1/4 inch thick slices. Cut slices in half to form

half circles.

- Core apple and dice apple into 1/2 inch cubes.

- In a salad bowl, toss together rice, kiwifruit, apple, celery, red pepper

strips, walnuts, green onions and parsley.

- Mix together vinegar and oil; drizzle over salad.

- Toss to mix well.

- Cover and refrigerate 1-2 hours to allow flavors to blend before serving.

Nutrition information per serving: Calories 202, Fat 7g, Calories from Fat 29%, Fiber 4g, Cholesterol 0g, Sodium 304mg





1 cup = 1/2 cup "Dark Green" for School Lunch


3 lbs. Untrimmed*Kale, midribs removed or 2.25 lbs. of bagged Kale

Juice of 2.5 OR 1/3 cup plus 2 tablespoons lemon or lime juice

2/3 cup Olive Oil

1 tablespoon Garlic, minced

Salt & Pepper to taste

Hot Red Pepper Flakes to taste

3/4 cup Parmesan Cheese, grated

3/4 cup Bread Crumbs (from toasted bread) or Croutons (Optional)



1. Wash kale very well & dry.
If kale has thick ribs, cut them out by slicing along each side so that you're only left with the tender leaf. 

2. Stack 3 or 4 leaves at a time and roll them up tightly lengthwise.
Using a very sharp knife, cut across the roll into very thin strips about 1/8 inch thick. This is called "chiffonade".

3. Whisk together lemon juice, olive oil, garlic, salt, pepper and hot pepper flakes.

4. Pour dressing over kale.

5. Massage dressing into kale for 2 minutes to break down fibers.

6. Add 1/2 cup of the cheese and toss again.

7.  Let kale sit for several hours or prepare 1 day before serving.

8.  Add bread crumbs or croutons and remaining cheese before serving.  
Toss salad. 


Note:  Can be served immediately or refrigerate until service.

             Can be prepared in advance & held for 2 days.




 Creole Chickpeas with Pasta

Servings: 6 portions

Recipe From: Michele Urvater/Food Network


12 ounces corkscrews or wagon wheels

1/4 cup olive oil

1/4 cup chopped onion

1/4 cup chopped green bell pepper

1/4 cup chopped scallion

1 tablespoon minced fresh garlic

1 28-ounce can plum tomatoes, chopped, juices reserved

1 to 2 cups chicken broth

1 10-ounce package frozen corn, thawed

16-ounce can of chickpeas, drained, rinsed

1/2 teaspoon thyme

1 whole bay leaf

1/8 to 1/4 teaspoon cayenne pepper

2 tablespoons parsley for garnish, minced Salt and pepper


-Cook pasta according to package directions.

-In a large saucepan heat the olive oil.

-Add the onion, bell pepper and scallion and sauté for 3 to 4 minutes or until tender.

-Stir in the garlic and sauté a few seconds.

-Stir in the tomatoes, broth and corn and simmer 5 minutes.

-Add chickpeas, thyme, bay leaf and cayenne pepper and simmer until pasta is done.

-Boil down to thicken sauce or, conversely add more broth if you want it loose.

-Season with salt and pepper.

-Remove bay leaf before serving. When pasta is done transfer to a bowl and top with

spicy chickpea mix. Garnish with minced parsley.


Garbanzos criollos con Pasta

Porciones: 6 Porciónes                           Receta de: Michele Urvater/Food Network


12 onzas de pasta de sacacorchos o ruedas de carro

1/4 de taza de aceite de oliva

1/4 de taza de cebolla cortada

1/4 de taza de pimenton verde cortado

1/4 la taza de cebolla larga cortdada

1 cucharada de ajo fresco picado

1 lata de 28 onzas de tomates enlatados, cortados, jugo reservado

1 a 2 tazas de caldo de pollo

1 paquete de 10 onzas de maíz congelado, descongelado

1 lata de16 onza de garbanzos, drenados, enjuagados

1/2 cucharadita de tomillo

1 hoja de laurel entera

1/8 a 1/4 de cucharadita de pimienta de Cayena

2 cucharadas de perejil para adornar Sal y pimienta


- Cocine la pasta según direcciones del paquete.

- En una cacerola grande calienta el aceite de oliva.

- Añadir la cebolla, el pimenton y la cebolla larga y sauté durante 3 a 4 minutos o

hasta que estén tiernos.

- Agregue el ajo y sauté unos segundos.

- Agregue los tomates, caldo y maíz y cocer a fuego lento 5 minutos.

- Añadir garbanzos, tomillo, hoja de laurel y ají de Cayena y hervir a fuego lento hasta

que la salsa este hecha.

- Reducir para espesar la salsa o, añadir más caldo si quiere que la salsa quede

menos espesa.

- Sasone con sal y pimienta.

- Quite la hoja de laurel antes de la servir. Cuando la pasta es hecha transferencia a

un tazón y cumbra con mezcla garbanzos sazonada. Adorne con perejil picado.

Text Box:  	Recetas de Casa	 

Ensalada de arroz integral de Nueva Zelandia

Hace 6 Porciónes

Fuente: PBH/ENZA Fresh Inc.


1 taza de arroz integral

2 kiwis

1 manzana de Braeburn o de Fuji

1/2 taza de apio, en rebanadss finas

1/2 taza de pimenton rojo, cortado en tiras

1/4 de taza de nuezes en pedazos, tostados

1/4 de taza de cebollas verde, en rebanadas fina

2 cucharadas de perejil cortado

3 cucharadas de jerez de vinagre 1 cucharada de aceite de oliva


- Cocine el arroz integral según las direcciones del paquete. Escurra y enfria. - Pele el kiwi y corte en rebanadas gruesas de 1/4 de pulgadas. Corte las rebanadas por la mitad para formar semi-círculos.

- Quite el corazón a la manzana y corte la manzana en cubitos de 1/2 pulgada. - En un tazón de ensalada, mezcle junto el arroz, kiwi, manzana,

apio, tiras de la pimienta roja, nueces, cebollas verde y el


- Mezcle juntos el vinagre y el aceite; ponga encima de ensalada y mezcla bien.

- Cubra y refrigere 1-2 horas para permitir que los sabores se mezclen bien antes de servir

Información de la nutrición por la porción: Calorías 202, 7g gordo, calorías de la grasa el 29%, fibra 4g, colesterol 0g, sodio 304mg.