Oklahoma Table: Messengers of Local are Youth Today

Fresh Market Watermelon Salsa

This fresh salsa is perfect for the start of school. Makes six generous half-cup servings.

3 cups watermelon, washed well before cutting and diced in half-inch or smaller pieces

2 tablespoons white onion, finely chopped

1/4 cup green bell pepper, cleaned, diced

1/4 cup yellow bell pepper, cleaned, diced

1 tablespoon minced jalapeno pepper (washed, seeds and membranes removed)

2 tablespoons washed and finely chopped cilantro

2 tablespoons lime juice

Pinch of garlic powder

Pinch of salt

Blend ingredients up to one day ahead. Hold at 41 degrees F or lower

Notes: Allowing flavors to mingle covered in the refrigerator for 2 hours or overnight for maximum flavor.

Escape to the tropics with this side dish. Serving Size: Makes 6 half-cup servings

1/4 cup chopped green bell pepper, washed before chopping

2 teaspoons fresh jalapeno, washed, seeded and chopped

1/3 cup chopped fresh red onion

1/3 cup fresh or frozen mango, diced (optional)

3 tablespoons fresh cilantro, washed before chopping

1 1/2 cups canned black beans, drained

2/3 cup canned tomatoes, drained and diced

1/2 cup canned corn, drained

1 tablespoon plus 1/4 teaspoon vegetable oil (optional)

2 teaspoons fresh lime juice

1/2 teaspoon salt

1/4 teaspoon garlic powder

3/8 teaspoon dried cumin

Mix ingredients and refrigerate. Serve with whole-grain tortilla chips.

Nutrition Analysis Per Serving: 109 calories, 360 milligrams of sodium, 24.7 percent of calories from fat, 4 percent of calories from saturated fat and 8.6 percent of calories from sugar.

These make a great healthy snack or light lunch.

1/2 teaspoon ranch salad dressing and seasoning

2 tablespoons fat-free cream cheese

1/4 cup carrots, washed, chopped and grated

1/4 cup zucchini, washed and cut into small strips

1/4 cup yellow summer squash, washed and cut into small strips

1/2 tomato, washed and diced

2 tablespoons green bell pepper, washed before cutting

2 tablespoons finely chopped chives

2 spinach or whole-wheat tortillas

In a small bowl, stir ranch seasoning into cream cheese then chill.

Steam broccoli in microwave for 1 minute with 1 tablespoon water.

Spread cream cheese onto tortillas, staying 1 inch from edge. Sprinkle vegetables over cream cheese on tortillas. Roll up tightly.

Notes: Each half is a single serving for elementary school age children.

Nutrition Analysis: Per Serving: 130 calories, 2.5 grams total fat, 1 gram saturated fat, 5 grams protein, 3 grams carbohydrates, 2 grams dietary fiber, 220 milligrams sodium, 17 percent of calories from fat and 7 percent of calories from saturated fat.