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VOLUME 1

F A S TF R E S HC O O KB O O K

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This collection of healthy and delicious recipes is provided to you by Prosperity Gardens. These recipes are inspired by the fruits & vegetables that we grow in our garden. ENJOY!

1 C 8 oz 16 Tbsp 48 Tsp 237 ml

C 6 oz 12 Tbsp 36 Tsp 177 ml

C 5 oz 11 Tbsp 32 Tsp 158 ml

C 4 oz 8 Tbsp 24 Tsp 118 ml

C 3 oz 5 Tbsp 16 Tsp 79 ml

C 2 oz 4 Tbsp 12 Tsp 59 ml

C 1 oz 2 Tbsp 6 Tsp 30 ml

C .5 oz 1 Tbsp 3 Tsp 15 ml

Cooking Tools

Knife

Cutting Board

Table Spoons

Whisk

Turner

Cooking Beaker

Cooking Mitt

Mixing Bowl

Frying pan

Cooking pot

Blender

Stove

Oven

Strainer

Conversion Table

Cup Fluid OZ TBSP TSP Milliliter= = = =

Chapter 1

Recipes

Quick Taco Salad

Fresh Veggie Wrap

Cucumber Tea Sandwich

Healthy Grilled Cheese

Veggie Quesadilla

Tomato Basil Flatbread

Green Beans & Almonds

Fried Broccoli

Berry Yogurt Parfait

Berry Slushie

Salads & Wraps Sandwiches Entrees Side Dishes Desserts

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What you’ll need

1 large tomato

½ cup prepared salsa

2 cups romaine lettuce

1 cup mozzarella cheese

2 cups coarsely crumbled tortilla chips

Directions

Wash tomato and romaine lettuce.Chop up the tomato and lettuce into bit sized pieces.

Mix together chopped tomato, lettuce, and coarsely crumbled tortilla chips in a bowl. Serve on a either a bowl or plate.

Add the ½ cup of prepared salsa and sprinkle mozzarella cheese over the top.

Quick Taco Salad

PREP TIME 15 min COOK TIME 0 min TOTAL TIME 15 min

TOOLS NEEDED

To make it a vegetable taco,

simply get a taco shell and fill with these ingredients.

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What you’ll need

1 large tomato

2 cups romaine lettuce

1 cup spinach

1 cup mozzarella cheese

3 flour tortillas

Directions

Wash tomato, romaine lettuce, and spinach. Chop the tomato, lettuce, and spinach.

Mix the chopped tomato, lettuce and spinach in a mixer bowl.

Spread 2 table spoons spreadable mozzarella cheese over each tortilla. Top with tomato, lettuce and spinach. Roll up tightly.

What you’ll need

3 cups elbow macaroni (cooked)

3/4 cup diced tomato

2/3 cup chopped celery

1/2 cup chopped red onion

3/4 cup light mayo

1 tsp mustard

2 tsp sugar

2 tbsp cider vinegar

4 tbsp sour cream

Salt and pepper to taste

Fresh Veggie Wrap

PREP TIME 15 min COOK TIME 0 min TOTAL TIME 15 min

TOOLS NEEDED

Feel free to add any of your other

favorite vegetables to make a

delicious wrap.

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7

What you’ll need

1 cucumber, thinly sliced

lowfat cream cheese, room temperature

2 slices of bread, whole wheat

Directions

Spread each slice of bread with a thick layer of cream cheese.

Place cucumbers on one slice of bread and place the other slice of bread on top. 

Cucumber Tea Sandwich 

PREP TIME 10 min COOK TIME 0 min TOTAL TIME 10 min

TOOLS NEEDED

Cucumbers are high in Vitamin C,

Vitamin K, Potassium,

Vitamin A, fiber, pantothenic acid,

magnesium,

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What you’ll need

1 tomato, thinly sliced

mozzarella cheese, cut into slices

1 tablespoon pesto sauce 

2 slices italian bread

Directions

Place tomatoes and mozzarella cheese on a slice of Italian bread.

Spread Pesto over the other slice of bread.

Grill sandwich on stove top for 3 minutes on each side or until the cheese begins to melt.

Healthy Grilled Cheese

PREP TIME 10 min COOK TIME 3 min TOTAL TIME 13 min

TOOLS NEEDED

A much healthier substitute than the traditional grilled cheese

sandwich.

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What you’ll need

4 tortillas

1 cup green pepper

1 cup corn

1 cup black beans

¾ cup cheddar cheese

olive oil

salsa (optional)

Directions

Chop green pepper in small pieces. In a bowl, combine green pepper, corn, black beans. (If using canned corn and/or black beans be sure to drain the liquid before adding to bowl).

Mix well and spoon onto tortilla evenly and cover with another fresh tortilla.

Grease a medium sized pan with some oil. Place quesadilla in pan and cook using medium heat for approximately 5 minutes each side (or until tortilla is a light golden brown).

What you’ll need

tortillas

green pepper

corn

black beans

cheddar cheese

salsa (optional)

Veggie Quesadilla

PREP TIME 15 min COOK TIME 10 min TOTAL TIME 25 min

TOOLS NEEDED

Feel free to include additional

vegetables to make your own

unique quesadilla!

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What you’ll need

2 pitas

1 tomato

2 tablespoons basil leaves

¾ cup mozzarella cheese

Directions

Preheat oven to 425ºF. Sprinkle a thin layer of mozzarella cheese on the pita bread.

Slice tomato into thin slices and place on top of the cheese layer.

Sprinkle basil leaves over the tomato and top with remaining mozzarella cheese.

Bake for about 15 minutes or until the pita turns a more golden color and the cheese has melted.

Tomato Basil Flatbread

PREP TIME 10 min COOK TIME 15 min TOTAL TIME 20 min

TOOLS NEEDED

Tomatoes are high in Vitamin A,

Vitamin C, Calcium and Potassium. So the more you put on your flatbread

the better!

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What you’ll need

2 cups green beans

1 tablespoon extra-virgin olive oil

1 teaspoon butter

salt (to taste)

toasted sliced almonds

Directions

In a medium sized pan, cook green beans for 6-7 minutes in about 1-inch of boiling water (covered). Drain out water and return to heat.

Add extra-virgin olive oil and butter to green beans. Mix well. Season with salt.

Remove from heat and add toasted sliced almonds.

Green Beans & Almonds

PREP TIME 10 min COOK TIME 7 min TOTAL TIME 17 min

TOOLS NEEDED

Green beans are high in vitamin A.

Eating it is important in preventing various diseases, resulting in

healthier aging.

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What you’ll need

2 cups broccoli

1 tablespoon olive oil

¾ teaspoon red pepper flakes

salt (to taste)

Directions

Rinse and dry broccoli. Using a medium skillet, heat olive oil over medium heat. Add red pepper flakes and heat for about 1 minute.

Add broccoli to skillet, stirring occasionally. Cook until broccoli for about 7 minutes, or until it gets a little crispy. Add salt to taste.

Fried Broccoli

PREP TIME 10 min COOK TIME 7 min TOTAL TIME 17 min

TOOLS NEEDED

Broccoli is high in vitamin A and D. It is also proven to fight cancer cells so enjoy a

nice and big serving!

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What you’ll need

¼ cup blueberries

¼ cup raspberries

¼ cup sliced strawberries

1 cup yogurt (any flavor)

Directions

Rinse all berries with water and begin cutting strawberries into bite sized pieces, discarding stems.

In a small glass, add about half of each portion of blueberries, raspberries, and strawberries.

Top the berries with a few spoonfuls of yogurt, or about ½ a cup.

Repeat the process so that your glass has alternating layers of fruit

Berry Yogurt Parfait

PREP TIME 10 min COOK TIME 0 min TOTAL TIME 10 min

TOOLS NEEDED

Try experimenting with many different types of fruit and

flavors of yogurt in order to find your

favorite!

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What you’ll need

¼ cup raspberries

¼ cup blueberries

1 tablespoon honey

½ cup strawberries

1 cup ice

½ cup milk

Directions

Rinse all berries with water and begin cutting stems off strawberries.

Combine raspberries, blueberries, strawberries, ice, and milk into blender.

Blend until slightly smooth. Pour into small glass and stir in honey. If desired, add additional honey to taste. Enjoy immediately or allow to chill in freezer.

Berry Slushie

PREP TIME 10 min COOK TIME 0 min TOTAL TIME 10 min

TOOLS NEEDED

Pour into popsicle molds

and freeze overnight for home-made

berry popsicles!

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