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Meal 1

Pan-Roasted Flounder and Zucchini with Corn and Peach Salsa

(makes 2 servings)

2 ears corn

1 large or 2 small peaches, chopped to small dice

1 small shallot, chopped (or about 1 tablespoon chopped red onion)

1 lemon

2 flounder fillets, about 1/2-3/4 lb total

1/4 cup all-purpose flour

2 medium long zucchini or summer squash

4 tablespoons extra-virgin olive oil

salt and freshly ground black pepper

Shuck the corn and bring a pot of water large enough to submerge the ears to a boil. Boil the corn for about 2-3 minutes or until just tender; drain and let cool. Once cool enough to handle, cut off the kernels using a sharp knife and set aside in a bowl. Combine with the chopped peaches, shallot, about 1 teaspoon olive oil and half the lemon’s juice. Set aside or refrigerate while you prepare the rest of the meal.

Trim the ends of the zucchini and slice into thin strips lengthwise, about 1/8″. Season both sides with salt and pepper.

Feel across the flounder fillets for any pin bones and remove with tweezers if necessary. Sprinkle both sides with salt and pepper. Spread the flour on a flat plate and pat the fish across the flour on both sides. Shake off any excess.

Heat 3-4 tablespoons olive oil in a skillet or fry pan over high heat. Gently place down the fish once the oil is hot. Let cook without moving the fish for at least 1 minute. Once visibly golden-brown around the sides, carefully flip the fillets over. Let cook another minute without touching. Remove once opposite side looks slightly golden after peeking and the fish is cooked just enough that the center is no longer translucent (how long depends on the thickness of the fillet, but it should be quick!). Transfer the fish to a plate lined with paper towels. Arrange the zucchini slices in the same pan and let cook at least 1 minute before flipping. Get a light sear on both sides of the pieces and remove from heat.

Plate equal portions of zucchini stacked under each flounder fillet. Squeeze the other half of the lemon on both. Top each plate with the salsa and serve immediately.

Cost Calculator(for 2 servings)

1/2 lb flounder fillets (at $8.99/lb): $4.50

2 medium zucchini (at $2/lb): $2.00

2 ears corn: $1.00

1 large peach (at $3.50/lb): $1.50

1 shallot: $0.30

4 tablespoons olive oil: $0.50

salt, pepper, 1/4 cup flour: $0.25

1 lemon: $0.35

Total: $10.40

Baby Spinach with Mandarin Orange and Red Onions


  • 8 ounces baby spinach, about 5 to 6 cups

  • 1 cup mandarin oranges, drained

  • 1/2 cup chopped red onions

  • 1 tablespoon orange marmalade

  • 2 tablespoons red wine vinegar

  • 1/3 cup extra-virgin olive oil, eyeball the amount

  • Salt and pepper


Arrange spinach leaves on a large platter or individual salad plates. Top with mandarin sections and chopped red onion. Whisk together marmalade and vinegar. Stream oil into dressing while continuing to whisk.

When you are ready to serve, pour the dressing over salad and season with salt and pepper.

Corn and Cantaloupe Chopped Salad


2 cups fresh corn kernels (about 4 ears fresh sweet corn)

½ small cantaloupe, cut into small cubes (about 2 cups)

1/2 - 1 small red chile pepper, seeded if desired, and minced*

½ medium red onion, chopped (about 1/2 cup)

1 tablespoon chopped fresh dill weed

Juice of 1 lemon (3 tablespoons)

2 tablespoons olive oil

1 teaspoon dry mustard

1 cup mixed spring greens



  • Bring a small saucepan of salted water to boiling. Add the corn kernels and cook 2 minutes**. Drain in a sieve and rinse until cool under cold running water. Drain well and pour into a large bowl.

  • Add the cantaloupe, chile pepper, onion, and dill.Toss to combine.

  • In a small bowl whisk together the lemon juice, olive oil, and dry mustard until well combined. Pour over corn mixture and stir to coat. Add greens and toss to mix. Season with salt. Let stand 5 minutes before serving, stirring occasionally.

From the Test Kitchen


Because hot chile peppers contain volatile oils that can burn your skin and eyes, avoid contact with chiles as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the chile peppers, wash your hands well with soap and water.


If your corn is wonderfully fresh and sweet, skip cooking it, if you like

Mango Peach Sangria


1/3 cup sugar

1/3 cup water

1 cup Grand Marnier

1 Viognier [or other dry white wine]

1 mango, chopped

2 peaches, cut into thin wedges

1/4 cup mint

How to Make It

In a saucepan, cook the sugar and water until the sugar dissolves; transfer to a pitcher and refrigerate until cold. Stir in the Grand Marnier, Viognier, mango, peaches and mint and serve over ice.

Meal 2

Chickpea Spinach Corn Quesadillas


  • 1 bunch of spinach leaves [around 2.25 cups firmly packed spinach leaves]

  • ½ cup sweet yellow corn

  • 1 cup cooked chickpeas

  • 1 tomato, chopped

  • 1 red onion, medium, chopped

  • ½ teaspoon Cajun seasoning

  • salt, to taste

  • 4 large flour tortillas

  • 2 teaspoons oil, more as required to toast the tortillas

  • ⅔ cup Mexican shredded cheese blend or any cheese of your choice

  • coriander mint chutney, as required


  • Place the spinach leaves in a wok with 1 tablespoon of water.

  • In 2-3 minutes, the leaves will be all wilted. Remove, wash under running water, chop and set aside. This is called blanching of the spinach leaves.

  • In the same pan, heat 2 teaspoons of oil and add the chopped onion. Saute for 1 minute.

  • Add chopped spinach leaves, chopped tomato, sweet corn and mix.

  • Now add the boiled chickpeas, salt, cajun seasoning and mix.

  • Crush the chickpeas slightly using the back of your spatula. You can crush some and leave the remaining as it is.

  • Give a final mix and the filling for the quesadillas is now ready. Set aside.

  • Heat a flat skillet on medium heat. Smear some oil and place the tortilla over it. Cook for 20 seconds on each side.

  • Apply coriander mint chutney all over the tortilla. Place 2-3 tablespoons filling on one side, you can fill more but do not overfill.

  • Sprinkle shredded cheese over the filling. Use a good amount of cheese as it helps in holding the filling inside the quesadillas. I used a Mexican blend of 4 cheese.

  • Fold the tortilla in half, forming a semi-circle. Pour some oil on the side facing you and flip the tortilla. Cook till it's nice and crisp from one side, now pour some oil over the second side and flip again to cook this side.

  • Quesadillas are done when tortillas is golden brown and crisp.

  • Cut the tortilla into 2 using a sharp knife or pizza cutter.


3 Freestyle Points 205 calories


  • 1 frozen banana

  • 1 packed cup baby spinach

  • 2 large or 4 small fresh ripe sweet peaches, pitted (2/3 cup)

  • 2 tbsp raw hemp seeds, shelled

  • 1 3/4 cups unsweetened almond milk

  • 1 cup ice

  • sweetener, to taste (I used a few drops of Nu-Naturals liquid stevia)


Combine all the ingredients in the blender and blend until smooth, adjust sweetener to your taste.


Yield: 2 servings , Serving Size: 16-oz smoothie

Amount Per Serving:

Freestyle Points: 3

Points +: 7

Calories: 205 calories

Total Fat: 8g

Saturated Fat: g

Cholesterol: 0mg

Sodium: 170mg

Carbohydrates: 31g

Fiber: 6g

Sugar: 20g

Protein: 7g

Stuffed Tomatoes with Corn and Spinach


  • 5 strips thick-sliced bacon, diced and cooked until crisp (reserve 2 tablespoons of drippings)

  • 6 large tomatoes

  • 1/2 cup diced onion

  • 1 teaspoon minced garlic

  • 1 cup fresh or frozen corn kernels

  • 1 (6 ounce) bag baby spinach

  • 2 cups cubed purchased corn bread

  • 1 cup chopped reserved tomato pulp

  • 1 cup shredded Parmesan cheese, divided

  • 1/4 cup thinly sliced fresh basil


Preheat oven to 350°F.

To prepare tomatoes, cut off and reserve tops.

Scoop out pulp with a spoon, leaving a 1/2-inch wall of flesh inside.

Transfer to a colander and invert tomatoes on a plate to drain while making filling.

Heat drippings in a skillet over medium-high heat.

Add onion and garlic and sauté until tender.

Stir in corn and spinach and sauté until spinach is wilted.

Add corn bread cubes, tomato pulp, 1/2 cup Parmesan, basil, bacon, salt and pepper.

Fill tomatoes with about 1/2 cup of filling and arrange in a shallow baking dish.

Sprinkle with remaining cheese and replace tops.

Bake for 15-20 minutes or until heated through and tomatoes are tender.

Summer Squash Oatmeal Cookies with Cinnamon Frosting

Prep Time

20 mins

Cook Time

15 mins

Total Time

35 mins

These chewy cookies are covered in rich cinnamon frosting!

Course: Dessert

Cuisine: American

Servings: 16 cookies

Calories: 167 kcal



  • 1 cup white whole wheat flour

  • 1 cup old fashioned oats

  • 1 teaspoon baking soda

  • 1/4 teaspoon cinnamon

  • 6 tablespoons butter, partially melted

  • 3/4 cup dark brown sugar

  • 1/2 cup mashed banana (about 1 large)

  • 1/2 cup finely grated yellow squash (about 1/2 a small squash)

  • 1 large egg


1 tablespoon butter, melted

1 cup powdered sugar

1/4 teaspoon cinnamon

1 tablespoon whole milk


Preheat the oven to 350ºF. Line a baking sheet with parchment or a Silpat.

In a medium bowl, whisk together flour, oats, baking soda, and cinnamon.

In a large bowl, combine butter and sugar until creamy. Add banana, squash, and egg and mix until combined. Add dry ingredients and stir until just incorporated. Drop tablespoonfuls of dough onto the prepared baking sheet and bake 12-15 minutes or until the cookies are just set. Allow to cool on the pan 4-5 minutes, then transfer to a cooling rack to cool completely.

Once the cookies are completely cool, prepare the frosting. In a small bowl, combine all the ingredients and whisk until no sugar lumps remain. If you prefer a smoother glaze for drizzling, add a few drops of milk until it reaches the desired consistency.

Nutrition Facts

Amount Per Serving

Calories 167

Calories from Fat 45

% Daily Value*

Total Fat 5g


Saturated Fat 3g


Cholesterol 23mg


Sodium 119mg


Potassium 78mg


Total Carbohydrates 28g


Dietary Fiber 1g


Sugars 18g

Protein 2g


Vitamin A


Vitamin C






  • Percent Daily Value

Meal 3

Tuscan Vegetable Soup


  • 1 (15-ounce) can low-sodium canellini beans, drained

  • 1 tablespoon olive oil

  • 1/2 large onion, diced (about 1 cup)

  • 2 carrots, diced (about 1/2 cup)

  • 2 stalks celery, diced, (about 1/2 cup)

  • 1 small zucchini, diced (about 1 1/2 cups)

  • 1 clove garlic, minced

  • 1 tblsp chopped fresh thyme leaves (or 1 tsp dried)

  • 2 tsp chopped fresh sage leaves (or 1/2 teaspoon dried)

  • 1/2 teaspoon salt

  • 1/4 teaspoon freshly ground black pepper

  • 32 ounces low-sodium chicken broth or vegetable broth

  • 1 (14.5-ounce) can no salt added diced tomatoes

  • 2 cups chopped baby spinach leaves

1/3 cup freshly grated Parmesan, optional


In a small bowl mash half of the beans with a masher or the back of a spoon, and set aside.

Heat the oil in a large soup pot over medium-high heat. Add the onion, carrots, celery, zucchini, garlic, thyme, sage, 1/2 teaspoon of salt and 1/4 teaspoon of pepper, and cook stirring occasionally until the vegetables are tender, about 5 minutes.

Add the broth and tomatoes with the juice and bring to a boil. Add the mashed and whole beans and the spinach leaves and cook until the spinach is wilted, about 3 minutes more.

Serve topped with Parmesan, if desired.

Summer Squash Tomato Tart


2 tablespoons extra-virgin olive oil

1 pound small yellow squash, sliced 1/4 inch thick

1 large onion, halved and thinly sliced

Salt and freshly ground white pepper

2 tablespoons prepared pesto

5 ounces fresh goat cheese, softened

All-purpose flour, for dusting

14 ounces puff pastry, chilled

1 plum tomato, very thinly sliced

1 large egg beaten with 2 tablespoons water

10 small pitted green olives, coarsely chopped

How to Make It

Step 1

Preheat the oven to 425° and line a baking sheet with parchment paper. In a large skillet, heat the olive oil. Add the squash and onion and season with salt and white pepper. Cover and cook over moderately high heat, stirring occasionally, until the squash and onion are lightly browned, about 5 minutes. Remove the skillet from the heat and let stand, covered, for 5 minutes. Transfer the vegetables to a strainer and press lightly.

Step 2

Meanwhile, in a small bowl, blend the pesto with the goat cheese. On a lightly floured surface, roll out the puff pastry to a 13-inch square; trim the square to 12 inches. Prick the pastry all over with a fork and invert it onto the parchment-lined baking sheet.

Step 3

Spread the goat cheese all over the pastry, leaving a 1-inch border all around. Top with the squash mixture. Arrange the tomato slices on the tart and sprinkle with salt and white pepper. Fold up the sides, pressing the corners together. Trim any excess pastry at the corners. Brush the pastry with the egg wash and bake in the lower third of the oven for about 45 minutes, until the edges are golden and the bottom is completely cooked through. Sprinkle with the olives, cut into squares and serve right away.

Betsey’s Mandarin Orange Salad


  • 1/2 cup vegetable oil

  • 1/4 cup cider vinegar

  • 1/4 cup white sugar

  • 2 teaspoons dried parsley

  • 1 teaspoon salt

  • 1 pinch ground black pepper

  • 1/2 cup sliced almonds

  • 1/4 cup white sugar

  • 1 head red leaf lettuce - rinsed, dried and torn

  • 1 red onion, chopped

  • 1 cup chopped celery

  • 2 (11 ounce) cans mandarin orange segments, drained


Prep 25 m

Ready In 25 m

In a jar with a tight fitting lid, combine the oil, vinegar, sugar, parsley, salt and pepper. Cover and shake well. Refrigerate until use.

In a medium saucepan over medium low heat, cook and stir the almonds and sugar until the sugar is melted and the almonds are coated. Remove from heat, cool, and break apart. Store at room temperature until ready to serve salad.

In a large bowl, toss together the lettuce, celery, oranges, almonds and dressing until evenly coated.

Peach and Banana Oatmeal Cups


  • 2 large ripe mashed banana

  • 2 ripe peaches, pitted, peeled and diced

  • 1 cup vanilla almond milk

  • 2 eggs

  • 1 1/2 teaspoons vanilla extract

  • 1 tablespoon baking powder

  • 3 cups old fashioned or rolled oats (I used gluten-free)

  • Cinnamon


  • Preheat oven to 375 degrees and prepare muffin pan with non-stick cooking spray (spray the baking liners if you are using them).

  • In a large bowl, mash bananas. Add all ingredients, except the diced peaches. Mix with a spoon. Fold in the peaches into the batter. Add batter to muffin cups, filling 15 muffin cups. Sprinkle tops with cinnamon.

  • Bake 25-30 minutes or until lightly browned and firm to the touch Cool and enjoy!

by Sandra Shaffer


Since there is no added fat, spray the muffin pan or liners with non-stick cooking spray.

If your fruit isn't sweet enough for your taste, you can always add up to ⅓ cup of sweetener of your choice.

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