Everything is fresh and green again. Flowers are blooming and summer is just around the corner. Time for the farmers' markets and produce stands to fill up with crisp green asparagus, red tomatoes, golden sweet corn and juicy ripe berries. In addition to their beauty, fruits and vegetables are rich in vitamins, minerals and fiber. So be sure to eat at least 5 servings every day. Here are some recipes to help you get started on a spring, summer and fall of delicious flavors.

For more information on fruits and vegetables, try these resources on the Web:

• www.fruitsandveggiesmorematters.org
  This Web site is sponsored by the Produce for Better Health Foundation. It is full of up-to-date information about fruits and vegetables and recipes too.
• www.fruitsandveggiesmatter.gov
  This Web site is sponsored by the National Centers for Disease Control and Prevention. It has lots of fun tips and a feature to help you calculate how many servings of fruits and vegetables you need each day.
• www.MyPyramid.gov
  This Web site is sponsored by the USDA. It lists the health benefits of eating more fruits and vegetables.

• Apple and Cabbage Slaw
• Beef and Okra Stew
• Braised Pork with Pears
• Crispy Roasted Pears
• Fruit and Meringue Trifle
• Green Bean and Potato Salad (D)
• Penne with Asparagus, Tomatoes and Ricotta Salata
• Phyllo Asparagus Rolls
• Rhubarb Spice Muffins
• Roasted Red Pepper and Fennel Salad
• Sauteed Corn, Zucchini and Chives
• Sauteed Cucumbers and Peas
• Serbian Cabbage
• Strawberry Rhubarb Compote
• Strawberry, Chicken and Almond Salad with Strawberry Vinaigrette
• Turkey and Pepper Rolls

• 2 cups shredded cabbage
• 1 cup sweet apple with skin cut into julienne strips
• 1/2 cup shredded carrot
• 1/2 cup plain fat free yogurt
• 2 Tbsp. light mayonnaise
• 1 Tbsp. honey

In a bowl, combine cabbage, apple and carrots. In a small bowl, combine yogurt, mayonnaise and honey. Mix well. Add to cabbage mixture; mix well. Salad will look dry. Cabbage releases water as it stands. Refrigerate salad for 30 minutes before serving.

Makes 4 servings.
Per serving: 123 calories. Fat: 3 grams. Sodium: 89 milligrams. Fiber: 2.8 grams.

To complete the meal, serve with whole grain pita bread, carrot salad and fresh fruit for dessert.

• 2 cups Roma tomato pulp
• 2 tsp. olive oil
• 1/2 cup chopped onion
• 4 cloves garlic, minced
• 1 lb. lean beef round cubes, cut into 1 inch cubes
• 2 Tbsp. red wine
• 1/2 cup water
• 1 tsp. beef broth granules
• 1 tsp. Italian seasoning
• 1 tsp. sugar
• Salt and pepper, to taste
• 1 lb. young okra pods, trimmed and sliced 1/2 inch thick
• 1 1/2 tsp. red pepper sauce
• 1 Tbsp. balsamic vinegar

Grate tomato pulp on the coarse side of a 4 sided grater over a bowl until only the skin remains. Discard skin. Place a large nonstick skillet over moderate heat. Add 1 tsp. olive oil. Tilt pan to coat. Add onion and garlic. Saute 2 minutes; remove from pan with slotted spoon and reserve. Add remaining oil to skillet; tilt to coat. Add beef cubes, increasing heat to medium high. Brown beef, turning as needed. Add wine and evaporate. Add reserved onion mixture, tomatoes, water, beef broth granules and seasonings. Stir well, bring to a boil, reduce heat to low, cover and cook for 1 hour.

Spray a medium nonstick skillet with no stick spray. Place over moderate heat. Add okra, cook stirring occasionally, until okra loses its stickiness and is lightly browned. Add okra to stew. Stir in hot sauce and vinegar. Cook 30 more minutes. Taste for seasonings. Serve over steamed rice.

Makes 4 servings. Per serving: 266 calories. Fat: 10 grams. Sodium: 286 milligrams. Fiber: 2.7 grams.

To complete the meal, serve with mashed potatoes, steamed broccoli and pineapple sherbet for dessert.

• 1 lb. lean, boneless center cut pork chops
• Salt and pepper, to taste
• 4 Tbsp. white wine
• 1/2 cup reduced sodium, ready to serve chicken broth
• 1 lb. Anjou or Bosc pears (about 2 large - still firm to the touch)
• 2 Tbsp. brown sugar
• 1 Tbsp. balsamic vinegar

Season pork chops on both sides with salt and pepper. Spray a nonstick skillet with no stick spray. Place over moderate heat. Brown pork chops on both sides. Add wine to pan and cook 3 minutes. Add chicken broth. Bring to a boil, reduce heat to low, cover and cook 30 to 40 minutes or until fork tender.

Cut pears in half. Remove core. Cut into slices. Spray a nonstick skillet with no stick spray. Place over moderate heat. Add brown sugar to pan and melt. Add pears and stir to combine. Reduce heat to low; cook 5 minutes. Add 1/3 cup cooking liquid from pork chops to pears. Add balsamic vinegar. Simmer 5 more minutes. Serve pork chops topped with pear mixture.

• 2 firm Bosc or Anjou pears
• 4 tsp. light margarine
• Ground cinnamon
• 1 1/3 cups cornflakes
• 3 Tbsp. sliced almonds
• 2 1/2 Tbsp. honey

Preheat oven to 400 degrees. Cut pears in half lengthwise. Remove core. Place in baking dish. Dot each pear half with 1 tsp margarine and sprinkle with cinnamon. Bake for 15 minutes in preheated oven or until pears start to soften. Take out of the oven and top each one with 1/4 of the cornflake mixture. Return to the oven for 5 minutes. Cornflakes will turn golden brown. Allow to cool 5 minutes and serve.

Peaches, nectarines, strawberries or blueberries or a combination of these fruits can be used for this recipe. Choose a yogurt flavor that complements your fruit or use vanilla flavor. Lemon yogurt is especially delicious with blueberries.

• 2 egg whites
• Pinch of cream of tartar
• 1/4 cup sugar
• 1/4 tsp. vanilla extract
• 3 cups sliced fruit or berries or a combination
• 1 (8 ounce) container vanilla or fruit flavored fat free light yogurt

Bring egg whites to room temperature. Place in a very clean, small, deep bowl. Add cream of tartar. Beat egg whites with an electric mixer until foamy. Slowly beat in sugar 1 Tbsp. at a time. Continue beating until stiff and glossy. Fold in vanilla. Preheat oven to 275 degrees. Place a silicon mat on a heavy baking sheet or cover baking sheet with parchment paper. Spoon meringue onto baking sheet and spread to a 6 by 9 inch rectangle. Bake in reheated oven for 1 1/2 hours. Turn off oven and leave for 1 hour. Meringue should be crisp and brittle. Meringue can be stored in an airtight container for several days.

To serve, break meringue into 1 inch pieces. Wash and peel fruit or wash and slice berries. Choose small glass bowls or glasses for serving. Layer meringue, fruit and then yogurt in bowls and serve.

Delicious with burgers on a hot summer night! Don't forget the corn on the cob.

• 2 1/2 cups cooked baby red or Yukon gold potatoes, cut in half
• 1 1/2 cups cooked green beans, cut into 1 1/2 inch pieces
• 1/2 cup fat free sour cream
• 2 Tbsp. reduced fat mayonnaise
• 2 tsp. white wine vinegar
• 2 tsp. Dijon mustard
• Salt and pepper, to taste
• 1 hard cooked egg, diced.
• 1/4 cup sliced green onions

In a large bowl, combine potatoes and green beans. In a measuring cup, combine sour cream, mayonnaise, vinegar, mustard, salt and pepper. Mix well. Pour over potatoes and green beans. Mix gently. Fold in egg and green onions. Refrigerate for 1 hour to develop flavor. Bring to room temperature and serve.

Makes 4 servings.

Per serving: 148 calories. Fat: 4 grams. Sodium: 55 milligrams. Fiber: 3.5 grams.

To make a meal, serve with crusty bread, a green salad and fresh berries for dessert.

• 1 lb. ripe Roma tomatoes (also known as plum tomatoes)
• 1 tsp. olive oil
• 1 clove garlic, minced
• 1/2 tsp. dried basil, crumbled
• A few pinches crushed red pepper
• Salt and pepper, to taste
• 1 lb. asparagus spears
• 2 cups penne rigate (or any small ridged pasta-ridges hold the sauce)
• 2 ounces ricotta salata, grated

Cut tomatoes in half lengthwise. Grate tomato pulp on the coarse side of a 4 sided grater over a bowl until only the skin remains. Discard skin. In a large saucepan, heat oil. Add garlic; saute 2 minutes. Add tomatoes, basil, red pepper, salt and pepper. Cook over low heat for 5 minutes. Taste and adjust seasoning as needed. Preheat oven to 450 degrees. Break woody stems from asparagus. Wash well and cut into 1 1/2 inch pieces. Line a baking sheet with foil. Place asparagus on foil. Spray with olive oil spray, mix well and spray again. Arrange in a single layer on baking sheet. Bake in preheated oven for 8 minutes of until lightly browned. Meanwhile, bring a large saucepan of water to a boil. Add pasta; cook to al dente. Reserve 1 cup pasta water and drain pasta. Add asparagus to tomato sauce and simmer for a minute or two. Add pasta; mix well. If mixture seems dry, add some pasta water; mix well. Ladle into bowls, sprinkle with ricotta salata and serve.

This makes a delicious, crispy appetizer.

• 1 lb. medium asparagus spears
• 10 sheets phyllo dough, thawed
• No stick cooking spray
• 1/3 cup grated Parmesan cheese

• 1/2 cup fat free sour cream
• 2 Tbsp. reduced fat mayonnaise
• 1 Tbsp. lemon juice
• Red pepper sauce, to taste

Break woody stems from lower portion of asparagus stalks. Wash asparagus well; dry on paper towels. Place a large cotton or linen towel on work surface. Spray lightly with water. Unroll phyllo dough on towel. Cover with plastic wrap. Place a second towel on the work surface. Place 1 sheet of phyllo on towel; spray with no stick cooking spray. Top with a second sheet of phyllo, spray with no stick spray and sprinkle with 1 Tbsp. of Parmesan cheese. Cut into 4 strips. Place 1 asparagus stalk at the end of phyllo strip. Strip should be even with bottom of asparagus stalk. Roll up. Repeat with remaining ingredients.

Preheat oven to 375 degrees. Line 2 heavy baking sheets with parchment paper. Arrange asparagus spears on sheets without touching each other. Spray with no stick spray. Bake 12 minutes in preheated oven, switching position of sheets halfway through baking. While asparagus bakes, make sauce. Combine ingredients in a large microwave safe measuring cup. Heat on "Low" for 3 minutes, stirring once each minute. Serve asparagus rolls hot with prepared sauce for dipping.

Makes 20 rollups or about 4 servings as an appetizer. Per serving (5 rollups): 207 calories. Fat: 6.5 grams. Sodium: 476 milligrams. Fiber: 1.5 grams.

These muffins are a delicious breakfast treat. Eat them hot from the oven or keep up to one day or freeze until ready to eat and heat in the microwave.

• 2 cups reduced fat baking mix
• 1/4 cup brown sugar, packed
• 1 tsp. cinnamon
• 1/4 tsp. nutmeg
• 1 egg
• 1 cup no sugar added applesauce
• 1 Tbsp. canola oil
• 1 tsp. vanilla extract
• 1 cup finely diced rhubarb

• 2 Tbsp. brown sugar
• 1/2 tsp. Cinnamon

Preheat oven to 400 degrees. Line 9 muffin cups with paper liners. In a large bowl, combine baking mix, brown sugar, cinnamon and nutmeg. Stir well, breaking up any lumps of brown sugar. In a small bowl, combine egg, applesauce, oil and vanilla. Mix well. Add egg mixture to flour mixture; mix to combine. Stir in rhubarb. Spoon mixture into prepared muffin cups. Combine topping ingredients; sprinkle evenly over tops of the muffins. Bake in preheated oven 20 minutes or until a toothpick stuck into the center of a muffin comes out clean. Cool on a rack.

• 1/2 cup ready to serve, reduced sodium vegetable or chicken broth
• 1 1/2 tsp. cornstarch
• 2 Tbsp. lemon juice
• 1 Tbsp. olive oil

• 2 large red peppers
• 1 medium fennel bulb
• 6 cups leaf lettuce, cleaned and torn into pieces
• 16 pitted Kalamata olives

First, make the vinaigrette. In a glass measuring cup, combine broth and cornstarch. Mix well. Microwave on "High" for 2 minutes, stirring well halfway through cooking. Mixture should be smooth and thickened slightly. Cool. Stir in lemon juice and olive oil; mix well. Vinaigrette can be refrigerated at this point and held for up to 2 days.

For the salad, char red peppers in the broiler or on the barbecue grill until blackened on all sides. Place in a paper bag for 10 to 15 minutes. Peel and seed peppers and cut in strips. Separate fronds from fennel bulb. Chop a handful of fronds for garnish. Split bulb in half and cut out core. Thinly slice bulb (preferably on a vegetable slicer). Place peppers and fennel in separate containers. Add half of vinaigrette to each container and mix. Arrange greens on 4 salad plates. Arrange peppers, fennel and olives on top of the greens. Sprinkle with fennel fronds and serve.

• 2 Tbsp. light margarine (60 % less fat)
• 2 cups Silver Queen corn, cut from the cob (about 2 cobs)
• 2 cups diced zucchini squash (l large)
• 2 Tbsp. chopped fresh chives
• Salt and pepper, to taste

Place a large nonstick skillet over moderate heat. Add margarine and melt. Add corn and zucchini. Saute 3 to 4 minutes or until vegetables are tender. Season with salt and pepper. Sprinkle with chives and serve.

Cooking the cucumber intensifies the flavor.

• 1/2 of a large cucumber
• 1 Tbsp. light margarine (60% less fat)
• 1 (10 ounce) package frozen peas, thawed
• Salt and pepper
• 1/2 tsp. Dill weed

Peel cucumber, halve and remove seeds. Slice into 1/2 inch slices. Place a heavy nonstick skillet over moderate heat. Add margarine; melt in pan. Add cucumber; saute until heated through (about 3 minutes). Add peas. Season with salt, pepper and dill. Heat through and serve.

This tender and delicious cabbage is good with ham or pork.

• 1 medium head of cabbage, finely shredded
• Salt and pepper
• 1 (12 ounce) can fat free evaporated milk
• 1/4 cup light reduced calorie tub margarine
• 2 cups homemade dry bread crumbs (recipe follows)

Preheat oven to 350 degrees. Spray a shallow 4 quart casserole with no stick spray. Pile cabbage into casserole. Season with salt and pepper; mix well. Pour milk evenly over cabbage. Cover; bake in preheated oven for 30 minutes. Melt margarine; mix with breadcrumbs. Uncover cabbage, sprinkle with crumbs and bake 30 more minutes.

Delicious served over angel food cake, plain sponge cake or no sugar added light ice cream.

• 3 cups sliced strawberries
• 2 cups sliced rhubarb
• 1/2 cup sugar
• 1 tsp. lemon juice
• 1 tsp. grated lemon rind
• 2 Tbsp. water
• 1 1/2 Tbsp. cornstarch

In a large saucepan, combine strawberries, rhubarb and sugar. Cook over moderate heat, stirring frequently. Mixture will appear dry when you first begin cooking, but strawberries will quickly release juice and sugar will melt. Cook until rhubarb is tender (about 15 minutes). Stir in lemon juice and rind. Mix water and cornstarch. Add to saucepan, stirring constantly; cook 3 more minutes or until thickened. Cool. Serve warm or cold.

Serve with muffins or crisp whole grain bread and no sugar added light vanilla ice cream for dessert for a delicious lunch or supper.

• 1 1/2 cups sliced strawberries
• 4 tsp. honey
• 1 Tbsp. balsamic vinegar
• Freshly ground pepper

• 2 Tbsp. sugar
• 1/4 cup slivered almonds
• 6 cups assorted torn salad greens
• 2 cups baby spinach leaves
• 2 cups sliced strawberries
• 12 ounces cooked chicken, sliced

Combine vinaigrette ingredients in a blender or small food processor. Blend until smooth. Taste and add more honey, if necessary. Berries vary in sweetness. Refrigerate until ready for use. Can be made several hours in advance. Spray a piece of foil with no stick spray. Place a small nonstick skillet over moderate heat. Sprinkle sugar in skillet and add almonds. Watch carefully and stir frequently. Sugar will melt and caramelize and almonds will brown. Remove from heat when pale golden. Almonds will continue to cook when removed from the heat. Pour almonds onto prepared foil. Cool.

Place salad greens in 4 serving bowls or plates. Top with spinach leaves, then strawberry slices. Arrange one quarter of chicken slices in the center of each salad. Drizzle with vinaigrette. Break almonds apart and sprinkle over salads. Serve with vinaigrette.

To make a meal, serve with steamed broccoli, wild and long grain rice and baked plums with crushed amaretti cookies on top.

• 1/2 of a large red pepper
• 1/2 of a large green or yellow pepper
• 1 tsp. olive oil
• 4 thinly sliced turkey cutlets (about 1 lb.)
• Dried basil
• Garlic powder
• Salt and pepper
• 4 slices reduced fat Swiss cheese

Cut peppers into thin strips. Place skillet over moderate heat. Add oil. Tilt pan to coat. Add peppers to skillet; saute until tender and starting to brown around the edges (about 5 minutes). Set aside.

Preheat oven to 350 degrees. Spray a 9 by 9 inch baking dish with no stick cooking spray. Place turkey cutlets on a plastic cutting board. Pound if needed to an even thickness. Season on both sides with basil, garlic, salt and pepper. Cut Swiss cheese slices in half. Place 1/2 slice of cheese on each cutlet. Lay 1/4 of peppers across each cutlet, toward one end. Roll up cutlets and secure with a wooden pick. Place in casserole dish. Spray cutlets with no stick spray. Bake in preheated oven 20 minutes. Top each cutlet with 1/2 slice of Swiss cheese. Return to the oven for 5 minutes. Serve immediately.