Registered Dietitian
Tori Garner

Ingredients:
• 1 red bell pepper, diced
• 3 small tomatoes (or 1 large tomato), diced
• A handful of cilantro, diced
• Juice from 1/2 lime
• 4 small peaches (or two medium/large peaches), diced
• 1/2 red onion, diced

Instructions:
Chop all ingredients and mix them together!

Tips:
• If you don’t have peaches, substitute whatever you have in your garden. Pears, kiwi, pineapple, and strawberries are all great alternatives.
• Leave bell pepper out, if desired.
• This salsa tastes great with tortilla chips, on top of tacos or quesadillas, mixed into a wrap, over the top of salmon or chicken, or on a salad (instead of dressing)!

Peach salsa makes great use of the abundance from your garden harvest and is an excellent source of vitamins A and C. Compared to store-bought salsa, this recipe contains 96 percent less sodium, 54 percent fewer calories, and 57 percent fewer carbohydrates.

Ingredients:
• 1 avocado
• 2 spoonfuls of plain nonfat Greek yogurt
• 1 handful of cilantro ( Use more or less, depending on your flavor preference.)
• 1 handful of chopped green onion (Use more or less, depending on your flavor preference.)
• Juice from half a lemon
• 2 garlic cloves
• ¾ cup skim milk
• Pepper to your preference

Instructions:
Blend together and enjoy!

This salad dressing is just as creamy and delicious as ranch with 80 percent fewer calories, 85 percent less saturated fat, and 97 percent less sodium. Talk about a win-win!

Ingredients:

For salad:
• 1 quart strawberries
• 10 ounces spinach
• 1 cup chopped walnuts
• 1 avocado
• ½ red onion

For dressing:
• Juice from ½ lemon
• ¼ cup olive oil
• 1 teaspoon Dijon mustard
• Pinch of black pepper
• 2 cloves of chopped garlic

Directions:
1. Chop strawberries, walnuts, and red onion.
2. Slice avocado.
3. Toss salad ingredients together in a large bowl.
4. Mix dressing ingredients together.

Make it a meal:
You can make this salad into a full meal by serving it with grilled chicken and brown rice or a tuna fish sandwich on whole-grain bread. You can also add quinoa and garbanzo beans to the salad to make it more filling.

Suggestions:
• Substitute black or blueberries for strawberries.
• Substitute pecans for walnuts.
• Add chia seeds to the dressing.

This salad is an excellent source of fiber, vitamin C, vitamin A, vitamin K, omega 3, folate, and vitamin B! It is also appropriate for heart-healthy and diabetic diets. Another added bonus is that it only takes about 10 minutes to make!

Ingredients:
• 16 ounces of salmon (about three fillets)
• ½ tablespoon of honey
• 1 tablespoon of Dijon mustard
• 1 tablespoon of olive oil
• 3 cloves of garlic, chopped

Additional toppings (if desired) include black pepper, lemon slices, green onion, cilantro, and parsley.

Note: Add lemons prior to cooking, and garnish with herbs afterward.

Instructions:
1. Preheat oven to 375 F. (Salmon can also be cooked on a cast-iron skillet.)
2. Place salmon on a foil-covered baking sheet or in a cast-iron skillet, skin down.
3. Mix together honey, Dijon mustard, olive oil, and chopped garlic.
4. Pour mixture over salmon. Spread evenly.
5. Bake for about 15 minutes. Check for internal temperature of 145 F. Bake longer, as needed.

Tips:
You can make a full meal by pairing salmon with asparagus and brown rice or Brussels sprouts and a whole-grain dinner roll.

This quick and easy dish takes about 20-25 minutes to prepare, and it’s an excellent source of protein, omega 3s, and B vitamins.