Veggies and Fruits

Veggies-and-Fruit

 

Stephen’s Vegetarian Lentils
Recipe Type: Veggies and Fruits
Author: From Silvana’s Kitchen
Cook time:
Total time:
Serves: 6
Published by Christine Andrew
Ingredients
  • 2 tablespoons extra-virgin olive oil
  • 1 medium onion, chopped
  • 2 stalks celery, chopped
  • 2 carrots, chopped
  • 1 clove garlic, finely chopped
  • 2 cups dried French lentils, (he used Shiloh
  • Farms)
  • 4 cups vegetable broth or water
  • 1 cup dry white wine
  • Salt, to taste
Instructions
  1. In a large pot, heat the oil over medium heat.
  2. Add the onion, celery and carrot, and cook until softened, about 8 minutes.
  3. Stir in the garlic and cook for 1 minute
  4. Add the lentils, broth and wine; bring to a boil.
  5. Reduce the heat to low and simmer, covered, until tender and most of the liquid is absorbed, about 30 minutes.
  6. Season with salt.
  7. VARIATION:
  8. Vegetarian Lentils and Quinoa with Mushrooms and Spinach
  9. To make this, I just placed a some lentils in a large skillet and stirred them together with cooked quinoa, sliced shiitake mushrooms and frozen spinach (I would have preferred fresh if it had been sitting in my fridge). To heat it all through without sticking to the skillet, I added enough liquid (in my case, water, but you could also use broth) to loosen it up without making it soupy.

 

 

Vegetable Soup
Recipe Type: Veggies and Fruits
Author: From Della Garcia
Published by Christine Andrew
Ingredients
  • 4-6 cloves of garlic, chopped fine
  • 1 whole onion, chopped fine
  • 2 large tomatoes, diced
  • 5-6 large carrots, cut into small pieces
  • 1 package of mushrooms, sliced
  • large handful of green beans, cut into bite size
  • 4 zucchinis, chopped into bite size
  • 4 potatoes, peeled and chopped into bite size
  • Seasonings: choose any or all basil, thyme, bay leaves, sea salt
Instructions
  1. Using a soup pot, saute garlic, onion and tomatoes with 2 tablespooons olive oil for about 5 minutes.
  2. Add enough water till pot is about 3/4 full; bring to boil.
  3. Add carrots, green beans and seasonings.
  4. Cover and cook about 10 minutes on medium high heat.
  5. Lower heat and add remaining vegetables.
  6. Cover and cook another 20 minutes, until veggies are slightly tender.
  7. Variations: Add a whole bottle of Very Veggie Juice, northern beans, or brown rice instead of potatoes. Add the beans and/or rice at the last minute. Garnish with green onions, cilantro, or sour cream.

 

Uncle Don’s Rice Salad
Recipe Type: Veggies and Fruits
Author: From Don Page
Ingredients
  • 2 cups cooked rice
  • 1/2 package frozen corn
  • 1 yellow onion, chopped
  • 1/2 cucumber, chopped
  • 6 eggs, boiled, chopped finely
  • 1 cup chopped crab meat
  • 3/4- 1 cup Mayonnaise depending on preference
  • salt and pepper to taste
Instructions
  1. Mix ingredients.
  2. Chill before serving.

 

Tomato Vegetable and Garlic Rice Salad
Recipe Type: Veggies and Fruits
Author: Christine Andrew
Ingredients
  • 1 cup brown rice, cooked and cooled
  • 1/3 cup olive oil
  • 2 tablespoons Grapeseed Veggenaise (optional)
  • 1-2 fresh organic tomatoes, or a handful of grape tomatoes
  • 2 stalks of celery, diced
  • 2 stalks of green onion, cut thin
  • 1 medium carrot, shredded
  • 2 cloves garlic
  • 2 teaspoons basil
  • juice of half a lemon
  • Pink salt and black pepper
Instructions
  1. Combine the cooked rice with the olive oil and other ingredients except the tomatoes.
  2. Blend together well.
  3. Add tomatoes and fold in.
  4. Chill before serving.

 

Sweet Potato Soup
Recipe Type: Veggies and Fruits
Author: Christine Andrew
This recipe can be frozen in glass bowls and reheated later.
Ingredients
  • 4-6 large sweet potatoes
  • 1 tablespoon of grated fresh ginger
  • 2 tablespoons of ground cinnamon
  • 1 bulb of fennel with stalks
  • 1 cup of pine nuts
Instructions
  1. Cut the sweet potatoes in small pieces and put in a large pot.
  2. Fill pot with enough water to completely cover potatoes, plus about an inch over.
  3. Cook potatoes till soft and soupy. (You can do this slowly on lower heat to keep “raw” or if you’re in a hurry just boil till soft).
  4. Turn heat off and add ginger and cinnamon.
  5. Cut the fennel in bite sized pieces and add the “flowery” tops too.
  6. Let cool and garnish with pine nuts.

 

Spinach Salad with Apple and Roasted Walnuts
Recipe Type: Veggies and Fruits
Author: Christine Andrew
Adapted from Leo Galland, M.D. The Fat Resistance Diet
Ingredients
  • 3 cups Baby Spinach (pre-washed bagged spinach will do)
  • 1 hard boiled egg
  • 1 medium apple, peeled and sliced
  • 8 walnut halves
  • pinch of salt
  • freshly ground black pepper
Instructions
  1. Spread walnuts on a baking pan and bake at 350 degrees for 4-5 minutes, or until lightly browned.
  2. Remove nuts from oven and let cool.
  3. Empty spinach in a bowl and spread apple and walnuts over spinach.
  4. Cut the egg in quarters and place on top of salad.
  5. Season with salt and black pepper.
  6. For dressing, drizzle walnut oil and lime juice over salad.

 

Southwestern Bean Salad
Recipe Type: Veggies and Fruits
Author: From Kathrine Page
Published by Christine Andrew
Ingredients
  • Mix together:
  • 1 bag frozen corn
  • 1 can garbanzo beans, thoroughly rinsed and drained
  • 1 can red beans, thoroughly rinsed and drained
  • 1 can black beans, thoroughly rinsed and drained
  • 1 red onion, chopped (or 4 green onions)
  • 1 cup cilantro
  • 3 tomatoes chopped
  • 1 can chopped green chilies, drained
  • 1/2 cup green tomatillo salsa
  • 1/2 cup red salsa
  • Mix together then pour over the bean mixture:
  • juice of 3 limes
  • 1 teaspoon cumin
  • 1 teaspoon chili pepper
  • 1/4 cup olive oil
  • dash of Tabasco (optional)
Instructions

 

Roasted Veggies
Recipe Type: Veggies and Fruits
Author: Christine Andrew
Ingredients
  • 2-4 red potatoes, cut in about 1 inch cubes
  • 1 zucchini, cut into cubes
  • 1 yellow squash, cut into cubes
  • 1 red onion, julienned
  • 4-6 shitake mushroom caps sliced
  • 4 cloves garlic, chopped
  • 1 tablespoon or oregano, minced
  • 3 tablespoons of sesame oil or olive oil
  • 2 teaspooons Pink salt
Instructions
  1. Preheat oven to 425.
  2. In a large skillet, mix entire ingredients and stir thoroughly, making sure veggies are coated well.
  3. Put the skillet in the oven and cook for 20-30 minutes until lightly browned.

 

Roasted Green Beans
Recipe Type: Veggies and Fruits
Author: From Chris Manley
Published by Christine Andrew
Ingredients
  • Green Beans
  • Olive oil
  • Salt
  • Garlic powder
Instructions
  1. Take fresh green beans, wash, trim ends and pat dry.
  2. Place in a bowl with 1 tablespoon of olive oil and some salt, toss to coat.
  3. Place on cookie sheet. (You can put foil down as the undersides of the beans may brown where it touches the pan) and spread out.
  4. Cook at 450 degrees for 10 minutes on one side.
  5. Turn and roast for another 13 minutes and serve.
  6. Half way through, put some garlic powder sprinkled on it before turning them over.

 

Red Potato Salad
Recipe Type: Veggies and Fruits
Author: From Linda Clark, CNC
Published by Christine Andrew
Ingredients
  • 4 medium red potatoes
  • 2 green onions
  • 1/3 cup red cabbage, diced
  • 1 tablespoon olive oil
  • 1 teaspoon red wine vinegar
  • lettuce leaves
  • pepper, (and sea salt to taste)
Instructions
  1. Cook the washed whole potatoes in a large pot with enough water to cover until fork tender.
  2. Cut the green onions, thinly.
  3. After allowing the potatoes to cool, cut them into 1/2 inch cubes.
  4. In a large bowl, mix the potatoes with green onions and cabbage.
  5. Pour the vinegar into a small bowl, slowly whisk in the olive oil.
  6. Drizzle over the potato mixture and toss to coat.
  7. Eat 1/2 cut on a bed of lettuce.

 

Beet Hummus
Serves: 2 cups
To cook the beets, cut off any tops, scrub the roots clean, put them in a covered dish with about 1/4-inch of water in a 375°F oven, and cook until easily penetrated with a knife or fork. Alternatively, cover with water in a saucepan and simmer until tender, about 1/2 hour. Peel once they have cooled.
Ingredients
  • 1/2 pound of organic beets (about 4 medium sized beets), scrubbed clean, cooked, peeled, and cubed*
  • 2 tablespoons tahini sesame seed paste
  • 5 tablespoons lemon juice
  • 1 small clove garlic, chopped
  • 1 tablespoon ground cumin
  • 1 tablespoon lemon zest (zest from approx. 2 lemons)
  • Generous pinch of sea salt or Himalayan salt
  • Fresh ground pepper to taste
  • 2 tablespoons olive oil (1st press, cold press, extra virgin)
  • (optional) I add chickpeas every now and then to this recipe, it’s a wonderful addition
Instructions
  1. Place all ingredients in a food processor (or blender) and pulse until smooth. Taste and adjust seasonings and ingredients as desired.
  2. Chill and store in the refrigerator for up to 3 days or freeze for longer storage.
  3. Eat with pita chips, or with sliced cucumber or celery, or other vegetables
  4. [b]Health benefits of beets[/b]
  5. • Garden beet is very low in calories (provide only 45 kcal/100 g), and contain zero cholesterol and small amount of fat. Its nutrition benefits come particularly from fiber, vitamins, minerals, and unique plant derived anti-oxidants.
  6. • The root is rich source of phytochemical compound, glycine betaine. Betaine has the property of lowering homocysteine levels within the blood. Homocysteine, one of highly toxic metabolite, promotes platelet clot as well as atherosclerotic-plaque formation, which, otherwise, can be harmful to blood vessels. High levels of homocysteine in the blood result in the development of coronary heart disease (CHD), stroke and peripheral vascular diseases.
  7. • Raw beets are an excellent source of folates. It contains about 109 µg/100 g of this vitamin (Provides 27% of RDA). However, extensive cooking may significantly deplete its level in food. Folates are necessary for DNA synthesis within the cells. When given during peri-conception period folates can prevent neural tube defects in the baby.
  8. • Fresh tubers contain small amounts of vitamin-C; however, its top greens are rather excellent sources of this vitamin. 100 g of beet greens provide 30 mg or 50% of RDA. Vitamin C is one of the powerful natural antioxidants, which helps the human body scavenge deleterious free radicals one of the reasons for cancer development.
  9. • Additionally, the top greens are an excellent source of carotenoids, flavonoid anti-oxidants, and vitamin A; contain these compounds several times more than that of in the roots. Vitamin A is required maintaining healthy mucus membranes and skin and is essential for vision. Consumption of natural vegetables rich in flavonoids helps to protect from lung and oral cavity cancers.
  10. • The root is also rich source of B-complex vitamins such as niacin (B-3), pantothenic acid (B-5), pyridoxine (B-6) and minerals such as iron, manganese, copper, and magnesium.
  11. • Further, the root indeed has very good levels of potassium. 100 g fresh root has 325 mg of potassium or 7% of daily requirements. Potassium lowers heart rate and regulates metabolism inside the cells by countering detrimental effects of sodium.

 

Cabbage, Carrot and Apple Salad
Author: Natural Foods Co-op
Ingredients
  • 2 large carrots, grated
  • ½ head green cabbage, cored and thinly sliced
  • 1 granny smith apple, cored and diced
  • ½ c. raisins
  • ¼ c. tamari sunflower seeds
  • 1 T. olive oil
  • 2 T. Katz gravenstein apple cider vinegar
  • 1 t. sea salt
  • • ½ t. caraway seeds, lightly crushed
Instructions
  1. Combine all ingredients and toss well. Adjust seasoning to taste.
  2. Cabbage: Is good for the digestive tract, stimulates the immune system, can kill harmful bacteria and viruses, is an alkalinizing food helpful in healing ulcers and it can help to prevent cancer. Cabbage is also rich in iodine, vitamin C and E; and its sulfur and iron content will improve circulation. Red cabbage also has phenolic compounds which enhance its antioxidant – cancer fighting – properties.
  3. Carrots: are one of the best foods for the liver and digestive tract. They’re rich in beta carotene which is a powerful cancer fighter. Carrots also have good amounts of pectin which can lower blood cholesterol and their plentiful fiber promotes regularity.
  4. Apples: are a highly digestible alkaline food that help to clean the teeth and exercise the gums when eaten raw. They help detoxify the liver and gallbladder, and keep the intestines healthy. Apples contain pectin, which are antitoxins that help to cleanse the digestive tract. Apples can lower blood cholesterol as well as reduce the chances of colon and breast cancer.
  5. Sunflower seeds: are a rich source of protein, vitamins (B complex and vitamins D, E and K) and magnesium. Sunflower seeds reduce inflammation in the body, protect the skin, strengthen bones and promote a healthy heart. They are an excellent high energy snack.
  6. Olive Oil: can be healing to the digestive tract, is beneficial for the liver and helps develop body tissue. Olive Oil is good for the bones, adrenal system, skin and has antiviral, antibacterial and antifungal properties.
  7. Raisins: are dried grapes/currants. They are rich and concentrated natural sources of energy, vitamins, electrolytes, and mineral (e.g. vitamins B and C and mineral such as iron, calcium and potassium).
  8. Raisins have excellent cleansing properties and remove toxins from the body which can cause diseases. They strengthen bones and blood cells and promote healthy digestion.

 

Cauliflower Pizza Crust
I love alternatives to the flour pizza crusts. This isn’t the same as flour pizza crusts, but it works and there is no refined carbohydrate to raise blood sugar or to interfere with sensitive digestive issues.
Ingredients
  • 1 Large head of Organic Cauliflower
  • 3/4 cup of ground almonds
  • 1 1/2 Tbsp Dried Oregano
  • Sea salt and pepper to taste
  • 1/4 cup chia seeds
  • 3/4 cup water
Instructions
  1. Preheat your oven to 400F.
  2. Mix your chia seeds in with the 3/4 cup of water and place in your fridge 20 minutes before intended use.
  3. Chop the cauliflower, and place in a blender or food processor and blend until it is a fine rice-like texture.
  4. Measure out around 3 cups and place into a large bowl, add in the ground almonds, oregano, salt, and pepper. Make a hole in the center and add in the Chia goop.
  5. Combine the ingredients by hand and, and shape everything together into a ball. It should be loose and sticky not like a traditional dough.
  6. Put the ball onto a baking tray and form into a flat crust with your hands. Make a ridge around the outside, and bake for 25 minutes or until golden brown.
  7. Add your favorite tomato base, and toppings bake an additional 5-10 minutes and enjoy your healthy meal!
  8. Sources:
  9. http://www.webmd.com/diet/features/truth-about-chia
  10. http://healthyeating.sfgate.com/top-10-health-benefits-chia-seeds-6962.html
  11. http://www.trueactivist.com/7-health-benefits-of-cauliflower-and-mashed-cauliflower-recipe/
  12. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=13
  13. http://articles.mercola.com/sites/articles/archive/2014/02/22/cauliflower-health-benefits.aspx
  14. You have our permission to reprint this article via creative commons license if you attribute us with a live backlink to this article. – Organic Health

 

Colorful Quinoa
Author: Functional Detox Recipe
Ingredients
  • 4 cups quinoa, cooked, warm
  • ¼ cup grated raw beets
  • ¼ cup grated raw carrots
  • ¼ cup tightly packed, minced fresh parsley or cilantro
  • 1/3 cup finely chopped scallion greens
  • 2-3 tablespoons olive oil
  • ¼ cup fresh squeezed lemon juice
  • Sea salt, Spike or Bragg’s Liquid Amino’s to taste
Instructions
  1. Combine all ingredients in a large bowl. Serve warm or refrigerated

 

 

Creamy Baby Red Potato and Kale Soup
Prep time:
Total time:
Serves: 4-6
Ingredients
  • 3 cups water
  • 4 cups baby red potatoes, cubed
  • 4 cups kale, julienne sliced
  • 3 cups almond or coconut milk
  • 1 cup yellow onions, chopped
  • 2 tablespoons olive oil (optional)
  • 1 garlic clove, crushed
  • Premier Pink salt, to taste
  • Black pepper, to taste
Instructions
  1. Bring 3 cups water to a boil. Add in the potatoes and boil for 10 minutes. Bring the temperature down a bit and add in the kale, onions, garlic. Cook for another 15 to 20 minutes. Last, add in the olive oil, almond milk, and salt & pepper

 

Creamy Celeriac Soup
Author: Andrea Nakayama
Celeriac looks like a gnarly root, or perhaps like a crazy muddy brown turnip. It’s a big bulb that once unearthed, shows many signs of its previous home. The tentacles at its base can stretch out like an octopus, twisted and covered with soil. It’s head is decorated with the leaves of bitter young celery that affirm the light of the season to come. And celeriac tastes like an earthy and rooted version of celery! When buying celeriac, look for the smaller bulbs, which will have a less bitter and more refreshing taste than the larger bulbs. You’ll want them to be firm. Once purchased they can be stored in your refrigerator in a plastic bag for several weeks. Peel away the skin and grit prior to use. As Farmer John says: “celeriac is a vegetable that cleans up well”. That clean inner white flesh of the vegetable will turn brown quickly when exposed to air, much like an apple. Try peeling the skin as close to use as possible. You can also submerge your exposed celeriac in lemon water if you’re not going to use it right away. Like celery, celeriac, which was bred specifically to eat the root, is a relative to parsley.
Ingredients
  • 2 small red onions
  • 3 leeks
  • 3 tablespoons ghee or butter
  • 1 garnet yam
  • 1 head cauliflower
  • 1/2 head celeriac
  • 4 cups broth * (Beef, or vegetable or bone broth)
  • 1-1/2 cups full-fat coconut milk
  • 2 to 3 teaspoons sea salt
  • fresh black pepper
Instructions
  1. Peel and chop the onion. Set aside. Halve the white part of the leeks and cut into half moon slices.
  2. Heat a soup pot over medium heat. Add the onion and leek and allow to sweat for a minute or two. Be sure they don’t burn or stick to the bottom of the pan. Add the ghee, stir, cover the pot and allow to cook gently over a medium-low heat for about 10 minutes.
  3. Peel and cube the potato. Halve the cauliflower and break into florets. Peel the celeriac and chop into cubes. Add all three vegetables to the pot with the onions and leeks. Stir to coat with ghee.
  4. Add the stock and one teaspoon of salt. Bring to a boil. Cover. Reduce heat and simmer for 15 minutes.
  5. Add the coconut milk, stir, and let sit to cool for 15 minutes.
  6. Blend half the soup and return it to the pot with the unblended portion. Reheat. Add more sea salt to taste. Serve!
  7. The Health Benefits of Celeriac:
  8. : : Celeriac has plenty of water-soluble fiber. Water-soluble fiber helps to form a bulky gel in the intestine which regulates the flow of waste through the digestive tract. It’s been known to stabilize blood sugar and balance cholesterol levels.
  9. : : Celeriac has diuretic properties. This makes it helpful in supporting the detoxification potential of the kidneys.
  10. : : Celeriac contains plenty of minerals including calcium, iron, magnesium and potassium. It contains several of the B vitamins as well as vitamin C. It also contains beta-carotene. A nice roundup of nutrients if you care to view your food through this lens.
  11. Uses for Celeriac:
  12. : : Mashed celeriac is a low glycemic version of a traditional comfort food. You can mash it alone or mix it with potatoes.
  13. : : Celery root can be peeled and cut into matchsticks or shredded for a raw salad, somewhat similar to jicama but less crisp. In this way it pairs nicely with beets, apples or carrots.
  14. : : Celeriac is great blended into soups or stews as you’ll experience with this RecipEmail recipe!
  15. : : Celery root Remoulade is a classic French dish, blended with mayonnaise, mustard, lemon and salt.
  16. : : In winter you can substitute celeriac for celery in any recipe.
  17. : : Combine celery root with other root vegetables for a warming winter gratin.
  18. : : Try making baked celeriac “fries” with coconut oil and sea salt.
  19. : : Celeriac pairs nicely with most herbs, nuts like walnuts and hazelnuts, and cheeses that have a nice bite (like Gruyere

 

Curry Mustard Greens
Author: Functional Detox Recipe
Ingredients
  • 1 tablespoon olive oil
  • 2 teaspoons whole cumin seeds
  • 2 teaspoons mustard seeds
  • 1 large onion or 2 leeks, chopped
  • 1 ¼ teaspoon curry powder
  • Pinch of cayenne
  • 1 large bunch mustard greens washed well, stems removed and leaves finely shredded or chopped
  • Spike or Premier Pink Salt to taste
Instructions
  1. In a large skillet or work, heat the oil. Sizzle the cumin and mustard seeds for 5 seconds, then add the onion and saute, stirring frequently, until onions begin to brown—about 5 minutes. Stir in the curry powder and cayenne. Add greens and cover. Cook covered over medium-high heat, stirring occasionally, and adding a few tablespoons of water if the mixture seems dry. Serve warm over quinoa or wild rice or with your favorite protein.

 

Double Broccoli Quinoa
Author: Carmen Anderson
Prep time:
Cook time:
Total time:
Serves: 4-6
Ingredients
  • 3 cups cooked quinoa*
  • 5 cups raw broccoli, cut into small florets and stems
  • 3 medium garlic cloves
  • 2/3 cup sliced or slivered almonds, toasted
  • 1/3 cup freshly grated Parmesan 2 big pinches Himaylayan salt
  • 2 tablespoons fresh lemon juice
  • 1/4 cup olive oil
  • 1/4 cup heavy cream
  • Optional toppings: slivered basil, chili oil (optional)**, sliced avocado crumbled feta or goat cheese
Instructions
  1. Heat the quinoa and set aside.
  2. Now barely cook the broccoli by pouring 3/4 cup water into a large pot and bringing it to a simmer. Add a big pinch of salt (optional) and stir in the broccoli. Cover and cook for a minute, just long enough to take the raw edge off. Transfer the broccoli to a strainer and run under cold water until it stops cooking. Set aside.
  3. To make the broccoli pesto puree two cups of the cooked broccoli, the garlic, 1/2 cup of the almonds, Parmesan, salt, and lemon juice in a food processor/blender. Drizzle in the olive oil and cream and pulse until smooth.
  4. Just before serving, toss the quinoa and remaining broccoli florets with about 1/2 of the broccoli pesto. Taste and adjust if needed, you might want to add more of the pest a bit at a time, or you might want a bit more salt or an added squeeze of lemon juice. Turn out onto a serving platter and top with the remaining almonds, a drizzle of the chili oil, and some sliced avocado or any of the other optional toppings.
  5. *To cook quinoa: rinse one cup of quinoa in a fine-meshed strainer. In a medium saucepan heat the quinoa, two cups of water (or broth if you like), and a few big pinches of salt (optional) until boiling. Reduce heat and simmer until water is absorbed and quinoa fluffs up, about 15 minutes. Quinoa is done when you can see the curlique in each grain, and it is tender with a bit of pop to each bite. Drain any extra water and set aside.
  6. **To make the red chile oil: You’ll need 1/2 cup extra-virgin olive oil and 1 1/2 teaspoons crushed red pepper flakes. If you can, make the chile oil a day or so ahead of time by heating the olive oil in a small saucepan for a couple minutes – until it is about as hot as you would need it to saute some onions, but not so hot that it smokes or smells acrid or burned. Turn off the heat and stir in the crushed red pepper flakes. Set aside and let cool, then store in refrigerator. Bring to room temp again before using.

 

Egg Salad Yogurt Filling
Serves: 1 1/2 cups
Ingredients
  •  4 hard-boiled eggs chopped
  •  1/3 cup chopped olives
  •  2 t. finely chopped green onion
  •  2 t. mustard
  •  1/4 cup whole milk organic plain Greek yogurt
Instructions
  1. Mix all together serve as a sandwich or on top of a bed of lettuce.

 

Guacamole with a Twist
Ingredients
  • 1 can(s) (15 to 19 ounces) white kidney beans (cannellini), drained and rinsed
  • 1-2 limes juiced, depending on consistency preference
  • jalapeño chile , seeded
  • 1/2 cup(s) loosely packed fresh cilantro leaves
  • 1/4 cup(s) coarsely chopped sweet onion (such as Vidalia or Maui)
  • Pink Salt
  • 1-2 ripe avocados, halved and pitted
  • Baked tortilla chips, Late July Organic chips, or fresh-cut vegetables
Instructions
  1. In food processor with knife blade attached, puree beans and lime juice until smooth. Transfer to medium bowl.
  2. In same processor, place jalapeño, cilantro, onion, and 1/2 teaspoon salt; pulse until juicy and thick.
  3. With spoon, scoop avocado from peel into bowl with beans; mash with fork until mixture is blended, with some chunks remaining.
  4. Guacamole is best served as soon as it’s made, but you can also cover and refrigerate up to 1 hour. Serve with chips or vegetables.

 

Healthy Bones Salad
Author: Adapted from Reginald Cherry, MD
Ingredients
  • 1 small to medium head of cabbage, shredded, or prepared bag of shredded cabbage (great source of bon health vitamin K)
  • 1 small can sliced water chestnuts, drained (contains the bone health mineral calcium)
  • 1/2 cup walnuts, chopped (good source of omega-3 fatty acids, which aid in calcium absorption)
  • 2 Fuji apples, cored and cut into bite-sized pieces (rich in vitamin C and the mineral boron for bone health)
  • 8 large, fresh mushrooms, cleaned and sliced (contain bone health minerals copper and zinc)
  • Mild cheddar cheese, cut in cubes, choose amount desired
  • [b]Dressing[/b]
  • 3 Tablespoons Bragg’s Apple cider vinegar (contains bone minerals calcium, potassium and magnesium)
  • 2 Tablespoons honey (honey in conjunction with calcium supplements may boost bone health)
  • 2 teaspoons Dijon mustard
  • 1 1/2 teaspoons poppy seeds (contain high amounts of bone health mineral calcium)
  • Freshly ground pepper, to taste
  • 3 Tablespoons Flaxseed oil (a source of omega-3 fatty acids, which aid in calcium absorption)
  • 1/3 cup red onion cut in a small-dice, or about 1/4 of a medium onion (contains bone health vitamin C and quercetin)
Instructions
  1. In a large bowl, toss all salad ingredients together. Cover with a clean dish towel and set aside.
  2. Combine all dressing ingredients until well blended.
  3. Pour over salad mixture and toss well.
  4. Let the salad sit for 15 minutes at room temperature before serving or up to 1 day in the refrigerator.
  5. Toss again before serving.

 

Kale and Mushroom Frittata
Author: Todd Van Patter
Ingredients
  • 1/2 a bunch of kale or spinach (3-4 cups, chopped)
  • one 8 oz container of button or cremini (baby bella) mushrooms
  • 3 large shallots
  • 8 eggs
Instructions
  1. Preheat oven to 350.
  2. Wash, chop and steam kale for 20 minutes (this can be done up to 2 days in advance and kept in the fridge).
  3. Slice mushrooms and shallots.
  4. Put a little olive oil in an oven-proof skillet and saute shallots until soft and golden.
  5. Add mushrooms and cook until the moisture evaporates.
  6. Add kale to pan and mix everything together.
  7. In a separate bowl, whisk eggs.
  8. Pour eggs into pan and cook on medium heat until edges are firm.
  9. Put pan in oven until the middle is firm (times will vary, but about 5 minutes or so).
  10. Switch oven to broil and put under broiler for about 90 seconds, just until brown and crisp.
  11. Serve warm or at room temp.

 

Lenore’s Gluten Free Asparagus Salad
Ingredients
  • 1 ½ lbs Asparagus
  • 2 Roasted Red bell peppers
  • Small can Artichokes
  • 1 can of Olives sliced
  • ¼ t. salt
  • ¼ t. pepper
  • 3 T. Balsamic Vinegar
  • ½ cup grated Parmesan Cheese
Instructions
  1. Roast red peppers until black and put into plastic bag to sweat and then peel skin from peppers and dice into bite size pieces.
  2. Cut asparagus into bite size pieces and lightly steam. Cut artichoke hearts into quarters, put into bowl along with peppers, olives, salt, pepper, cheese, asparagus and balsamic.

 

Mediterranean Lentil Salad
Ingredients
  • 1 cup brown or green lentils
  • 4 cups water
  • 2 bay leaves
  • 1 teaspoon fresh thyme or ½ teaspoon dried
  • 2 cloves garlic, peeled
  • 1/3 cup sun-dried tomatoes (not packed in oil)
  • Boiling water
  • ½ cup diced celery
  • ½ cup diced red or yellow bell pepper
  • ¼ cup minced red onion
  • ½ cup chopped fresh parsley
  • Olives, lettuce, tomato wedges, cucumber slices, feta cheese
  • [b]Dressing[/b]
  • 1/3 cup olive oil
  • 3 tablespoons red wine vinegar
  • 1 teaspoon ground fennel
  • 1 rounded teaspoon Dijon mustard
Instructions
  1. Rinse lentils and remove any debris. In a medium saucepan, bring lentils, 4 cups water, bay leaves, thyme, and garlic to a boil. Reduce heat and simmer for about 20 minutes, stirring occasionally, until tender.
  2. Meanwhile, place sun-dried tomatoes in a heatproof bowl and cover with boiling water. In a large bowl, combine celery, bell pepper, onion and parsley. In a separate bowl, whisk all dressing ingredients together until smooth. When sun-dried tomatoes have softened, drain, mince, and add to vegetables.
  3. Drin lentils and discard bay leaves. Remove garlic, mash, and mix back into lentils. Toss lentils with vegetables and dressing; adjust with salt and pepper to taste. Serve over bed of lettuce, topped with olives and tomato wedges, feta cheese, and cucumber slices.

 

Quinoa Pilaf
Author: From Silvana’s KItchen
Ingredients
  • 1 ½ cups quinoa
  • ½ teaspoon salt
  • Tomato-Basil Sauce (see recipe below)
  • 1 cup fresh spinach leaves
  • Parmesan, for topping
  • Tomato Basil Sauce:
  • One 28-ounce can strained tomatoes
  • ½ cup fresh basil leaves, torn
  • ¼ cup unsalted butter, cut into pieces
  • Salt
Instructions
  1. In a medium saucepan, bring quinoa, salt and 2 ¾ cups water to a boil over high heat. Lower the heat, cover and simmer until the water is absorbed, about 12 minutes. Adjust salt if desired.
  2. Add enough tomato sauce until the quinoa is well coated. Stir in the spinach and cook until just wilted, about 2 minutes. Top with parmesan.
  3. In a medium saucepan, heat together the tomatoes, ¼ cup basil and butter over medium heat until the butter is melted; season with salt and simmer, stirring occasionally, for about 15 minutes. In the last 5 minutes of cooking, stir in the remaining ¼ cup basil.

 

Asparagus Quinoa
Ingredients
  • 1 pound Asparagus (cut into ½” pieces on diagonal) 
  • ½ pound Quinoa (cooked, shocked in ice water and drained) You can substitute Gluten Free Pasta
  • 6 slices Prosciutto 
  • Grape or Cherry Tomatoes, halved 
  • 1 bunch Green Onions, sliced on diagonal 
  • 1 Carrot, grated 
  • Sliced Almonds, toasted
  • [b]Dressing [/b]
  • 2 Oranges, juiced and zested 
  • 2 T. Balsamic Vinegar 
  • 1 T. Red Wine Vinegar 
  • 2 T. Honey 
  • 1 tsp. Garlic, minced 
  • 1 tsp. Dijon Mustard 
  • ¾ tsp. Salt 
  • ¾ tsp. Fresh Ground Pepper 
  • ¾ c. Olive Oil
  • Shaved Parmesan Cheese
Instructions
  1. Bring a pot of salted water to a boil. When boiling, add the asparagus. Cook only for 1-2 minutes to al dente. Drain and then dunk in a container with ice water (shock) When cold, drain and reserve.
  2. Cook the Quinoa the same way. Preheat oven to 350. Place sliced prosciutto on a baking sheet and bake until crisp, about 10 minutes. Let cool and then crumble and reserve.
  3. Put all ingredients in a blender and blend until incorporated.
  4. Assembly of Salad In a large bowl; combine vegetables, orzo and dressing. Toss and add sliced almonds and prosciutto. Adjust salt and pepper. Shave parmesan cheese on top