SAUTÉED KOHLRABI WITH HERBS
Serving Size: 2/3 Cup
• 2 lbs. Kohlrabi, peeled, trimmed of leaves, & chopped into ¾ inch cubes (about 5 cups)
• 2 Tbsp. Butter
• 1 Medium Onion, diced
• 1 Clove of Garlic, minced
• 2 Tbsp. Water
• ½ tsp. Salt
• 2 Tbsp. chopped fresh basil, parsley or thyme (or 1 tsp. dry)
• ¼ Cup chopped nuts (almonds, walnuts, pistachios or another)
• Cut the Kohlrabi with a sharp knife by cutting off each end first, then carving down the side to remove the thick skin. Cut into ¾ inch cubes.
• Dice the onion.
• Melt butter in a sauté pan.
• Brown onions for a few minutes.
• Add garlic for a few minutes.
• Stir in Kohlrabi and cook 2-3 minutes.
• Turn the heat down to low, add the water, cover and simmer for 10 minutes.
• Uncover and turn heat up to medium temperature.
• Cook for another 2 minutes or until fork-tender.
• Add fresh or dried herbs, sprinkle with nuts, and serve.
SPRING ASPARAGUS LEMONY RIBBON SALAD – Serves 6
• Zest of 1 Lemon
• 3 Tbsp Fresh Lemon Juice
• 1 Tbsp White Vinegar
• 2 tsp Sugar
• 2 Tbsp Olive Oil
• 2 Tbsp Fresh Parsley (chopped)
• 1 Clove of Garlic (minced)
• ½ tsp Kosher Salt (to taste)
• ¼ tsp Ground Black Pepper
• 1 Bunch Fresh Asparagus (shaved into ribbons)
• ½ Cup Radishes (thinly sliced)
• ¼ Cup Red Onion (thinly sliced)
• ½ Cup Walnuts (chopped)
• ½ Cup Feta Cheese Crumbles
1. Stir together dressing ingredients.
2. Make asparagus ribbons: Place spear flat on cutting board and shave with a carrot/potato peeler.
3. Put ribbons in medium bowl. Add dressing to asparagus (use about half of dressing or more). Add the additional vegetables, walnuts and feta cheese if desired. Keep extra dressing in refrigerator.
MORE OPTIONS FOR SERVING:
• Top with chopped hard boiled eggs and/or chopped avocado.
• Add cooked lentils for protein.
• 6 servings per recipe / Serving Size: 2/3 Cup
• Calories – 170
• Fat – 13g
• Carb. – 7g
• Fiber – 3g
• Protein – 7g
ORANGE DRESSING WITH FRUIT AND GREENS – Serves 4
¼ Cup Orange Juice
3 Tbsp. Vinegar
1 Tbsp. Mustard (Dijon or other)
1 ½ Tbsp. Olive Oil
Pinch of Salt
Pinch of Pepper
8 Cups Greens (romaine, lettuce, and/or spinach)
2 Cups Chopped Vegetables (broccoli, cabbage, radishes, carrots, cauliflower, celery, peppers, onions, and/or tomatos)
2 Cups Chopped Fruit (apples, berries, grapes, and/or oranges)
1. Combine dressing ingredients in a container with screw top or whisk with a fork.
2. Close tightly and shake until combined.
3. Store in the refrigerator until ready to use (up to 1 week).
4. For each salad, top 2 cups of greens with ½ cup vegetables and ½ cup fruit.
5. Take dressing from the refrigerator and shake hard to combine ingredients again.
6. Drizzle 2 tablespoons of dressing onto each salad.
• Use any fruit juice you want.
• Leave out the sugar with sweeter juices such as pomegranate or clementine.
• This salad dressing will be thinner than store bought salad dressing.
• 1 tablespoon is equal to 1 ½ teaspoons.
• 4 servings per recipe / Serving Size: 3 cups salad with 2 tablespoons dressing
• Calories – 160
• Fat – 7g
• Carb. – 21g
• Fiber – 5g
• Protein – 3g
LENTIL AVOCADO BRUSCHETTA (Prep Time: 20 min. Servings: 6 - ½ Cup with 2 slices baguette)
A refreshing Mediterranean appetizer that can also be served as a salad. Vary the vegetables and herbs to make your own version based on the season. Lentils are rich in fiber and protein and are easy to cook – with no soaking required. More recipes: www.lentils.org
This recipe placed “Runner-Up” in the Lentils.org Recipe Contest for Food & Culinary Professionals.
1 Cup dry whole green lentils (or 2 ½ Cups cooked or canned lentils that have been drained and rinsed)
4 Tbsp finely chopped fresh basil
1 Cup chopped fresh tomatoes (cherry or other)
1 tsp minced garlic (2 cloves)
1 Tbsp olive oil plus 2 tsp for toasting bread
1 Tbsp vinegar (sherry, balsamic or apple)
Pinch of salt
¼ tsp ground black pepper
12 (½ inch) thick slices crusty bread, such as sourdough, country loaf or rye
1 ripe avocado, fine chopped
1. Cook the lentils in a 4-quart pan using 3 cups of water to 1 cup of dry lentils. Lentils will double or triple in size. Bring to a boil, cover tightly, reduce heat and simmer until they are tender (approx. 15-20 minutes). Stir occasionally. Note: Lentils can be cooked in advance or use canned, drained and rinsed product.
2. Mix the basil, tomatoes, garlic, olive oil, vinegar, salt and pepper together.
3. Lightly stir in the lentils.
4. Heat a sauté pan and toast the bread in 2 tsp olive oil (or non-stick spray) until golden, turning once.
5. Spread the lentil mixture onto crusty toasted French bread and top with pieces of avocado. Garnish with extra basil.
• Recipe can be served as a salad.
• Optional additions: Feta cheese, Parmesan cheese, fresh minced parsley, Kalamata olives.
• For a Mexican variation, use cilantro instead of basil, add fresh jalapeño peppers and ¼ tsp cumin.
• Keeps well in the fridge for 3-4 days.
Recipe from: Ruth Lahmayer Chipps, MS, RDN, CD & Patricia Esparza
For more heart healthy recipes visit http://www.brmh.net/recipes
GRAPE BROCCOLI CHUTNEY SALAD
6 Cups Fresh Broccoli, cut into bite-sized pieces
2 Cups Grapes, cut in half (Red or Green)
5 Green Onions, chopped (approx. ¼ Cup)
1 Cup Light Mayonnaise
½ Cup Plain Greek Yogurt
1 Tbsp Curry Powder
½ of 9 oz bottle of chutney - such as Major Grey’s Mango (approx. ½ Cup)
Stir together ingredients. Serve immediately or chill and serve the next day.
WHAT IS CHUTNEY?
Major Grey’s Chutney is a type of chutney, reputedly created by a 19th-century British Army officer of the same name who, though likely apocryphal, presumably lived in British India. Its characteristic ingredients are mango, raisins, vinegar, lime juice, onion, tamarind extract (occasionally), sweetening, and spices.
It has been described as a mild chutney compared to others that have a spicier flavor profile. In 1982, Major Grey’s Chutney was described as being the most popular type of chutney used in the United States.
2 Tbsp Olive Oil
1 Tbsp Maple Syrup
1 Clove Minced Garlic
1 Sweet Potato
1 Small Onion
DIRECTIONS: Preheat oven to 350°F. Mix oil, syrup and garlic in small bowl. Place cut vegetables on a large rimmed baking sheet, pour oil mixture over vegetables, and toss to coat. Spread vegetables out in single layer. Roast until tender and golden brown, stirring occasionally, about 45 minutes. Transfer vegetables to platter. Drizzle vegetables with optional butter and serve immediately. Great as a side dish, in soups, salads or casseroles.
Makes 8 - ½ Cup Servings
Makes Approx. 2 ⅓ Cups – 12 Servings
2 c. fresh cranberries
½ c. water
½ c. sugar (or substitute)
1 grapefruit, sectioned
Combine cranberries, water, and sugar in saucepan.
Bring to a boil; cook until berries pop.
Remove from heat.
Dice grapefruit sections; stir into cranberry mixture.
RAW RELISH option:
2 c. fresh cranberries
1 c. sugar (or substitute)
1 grapefruit, sectioned
Coarsely chop cranberries. Add sugar; mix well.
Dice grapefruit sections; stir into cranberry mixture. Chill.
Makes 3 cups.
(NOTE: For gift-giving, the raw relish may be turned into grapefruit shells and covered with transparent food wrap.)
Roasted Cauliflower Chickpea Salad
Preheat the oven to 400ºF and set the rack in the middle
Stir together the dressing:
- ¼ cup extra virgin olive oil
- 2 tablespoons freshly squeezed lemon juice (or bottled)
- 1 Tablespoon Dijon mustard
- 1 Tablespoon whole grain/stone ground seeded mustard
- Optional ½ t. ground black pepper
In a roasting pan toss together:
- 14-ounce can chickpeas, rinsed/drained and dried in a kitchen towel
- 1 head (3-4 c.) of cauliflower, outer leaves removed and discarded, cut into bite sized pieces
- 2 tablespoons olive oil for drizzling
- 1/4 t. ground black pepper
- 1/4 t. curry powder
- 1/4 t. turmeric
- Pinch of salt (optional)
Toss the chickpeas and cauliflower together in a large roasting pan with 3 tablespoons of olive oil and optional pinch of salt
Once mixture has cooled slightly, stir in the dressing plus:
- ⅓ cup golden raisins
- ¼ c. chopped fresh parsley
Serve warm or chilled.
Use additional amounts of spices if desired.
1. Grate zucchini using a grater with large holes or better yet, use a “spiraling” device.
2. Heat skillet with 2 t. olive oil and sauté gently with 2 t. garlic (do not overcook)
3. Stir in the pesto, 1Tbsp. sour cream and ½ c. peas (or other vegetable)
4. Serve on bed of fresh spinach and sprinkle with 1Tbsp. Parmesan cheese.
Notes – Make Almond Pesto (https://youtu.be/capUxcO49c8) and freeze extra amounts in zippered freezer bag.
1. Preheat oven to 350º F. Spread almonds out on a small baking sheet. Toast in the oven for about 10 minutes, to bring out the flavor. Remove immediately; allow to cool.
2. Toss almonds, basil and garlic into a food processor and process, or blend, until almonds are finely chopped and interspersed with the basil and garlic. Add olive oil, and salt and pepper (if using) and process until incorporated into the basil and almond mixture.
3. Add Parmesan cheese and blend to desired consistency. If freezing, do not add parmesan cheese until ready to use. Keep refrigerated.
Notes - Pesto is easy to freeze. Spoon into clean ice cube trays and freeze. Remove from trays and store in air-tight freezer bags. When ready to use, thaw and add parmesan cheese.
Method: Cut up all melon into about 3/4"-1" cubes or melon balls if preferred. Top with washed blueberries. Make dressing by combining all dressing ingredients in a small bowl and whisk well. Pour dressing over melon and berries and combine until well incorporated. Chill in refrigerator for 1 hour or freezer for 30 minutes.
Dressing: Stir together:
Method: Stir dressing into ingredients and enjoy immediately or store in fridge for up to three days. Add fresh salad greens or spinach later to crisp it up.
Yields 6 servings
Prep time: 5 minutes | Bake time: 45 minutes | Total time: 50 minutes
Yields 6 servings
Prep time: 5 minutes | Bake time: 25 minutes | Total time: 30 minutes
Garnish each mini frittata with the remaining cheese and peas. Sprinkle them with some freshly cracked pepper. Serve warm. Also can make a portable snack or breakfast (keep refrigerated).
Yields 6 servings
Prep time: 20 minutes | Bake time: 15 minutes | Total time: 35 minutes
A creamy peanut-infused sweet potato soup with chick peas, kale and exotic flavors from cumin, garlic and thyme.
Optional Topping: 3 Tbsp. chopped peanuts and 3 Tbsp. chopped parsley or cilantro
Heat a large four-quart sauce pan on medium heat and add the oil until warm. Add onion and sauté until translucent; add sweet potato and garlic and cook about 5 minutes. Add the chicken broth, thyme, cumin and rice. Bring to a boil, reduce heat and simmer covered until rice is tender, 15-20 minutes. Add the kale and cook until tender. Add chick peas, salsa and peanut butter. Stir to combine and heat thoroughly.
Sprinkle with ½ Tbsp. chopped peanuts and ½ Tbsp. parsley or cilantro per serving. Enjoy this exotic sweet potato soup that's delicious and healthy!
Time Saving Note: if you have left-over rice, add it to the soup just before serving.
Peanut allergies: Substitute almond or sunflower butter and sliced almonds or sunflower seeds.
Yield: (6) 1 1/2 cup portions
Timing: Prep time = 20 min.
1. Stir together the coconut milk, almond or dairy milk, and sugar until sugar is dissolved. Add vanilla and salt and mix well, then pour into a container with air-tight lid and refrigerate for at least 4 hours to let it thicken. You should be able to store it for up to 3 days.
2. If you prefer the texture of a smooth pudding you can blend in a food processor or blender until smooth and creamy after it has thickened. Parfaits: Once the chia pudding is thick and chilled it's time to layer the parfaits. Cut up fruit and use four large glasses or jars of your choice. Fill the jars with alternating layers of pudding, granola, and fruit in any order you'd like until full. Serve immediately or store in fridge for a quick breakfast or snack for up to 24 hours.
Yield: 4 parfaits
Preheat oven to 375ºF.
Clean and trim Brussels sprouts and cut them in half.
Add Brussels sprouts to a cooking tray lined with parchment paper.
Add remaining ingredients except the cranberries.
Bake for 25-30 minutes until Brussels sprouts are tender and golden brown on edges.
Cool and stir in the dried cranberries--enjoy!
Yields: 2 smoothies
Rinse sorghum, rice or quinoa and combine with chicken stock in a medium saucepan. Bring to a boil; cover, reduce heat to low, and simmer 30-45 minutes or until tender. Drain; cool. If making brown rice or quinoa, prepare according to package directions. Option: Use 2 c. left over cooked rice, sorghum or quinoa.
Combine olive oil, basil or other herbs, vinegar, Dijon mustard, garlic, salt, and pepper in a large bowl, stirring well with a whisk. Add cooked whole grains, tomatoes, red onions and corn kernels; toss.
Whisk together the ginger, garlic, vinegar, juice, oils, soy sauce and chili paste. Toss with the rest of the ingredients
Serve on salad greens. Sprinkle the green onions, cilantro and optional peanuts over the watermelon. Garnish with fresh cracked pepper to taste. If desired, add grilled chicken, salmon or shrimp for an entrée salad. Servings: Makes 8 Servings. Approx. 90 Calories per 1 c. serving
For the marinade:
2 Tablespoons lemon juice
1/4 cup olive oil
1/4 teaspoon 1 teaspoon thyme leaves1/2 teaspoon ground black pepper
1/2 teaspoon garlic powder
1/2 teaspoon oregano leaves
1/2 teaspoon rosemary leaves
For the Greek Lemon Roasted Fish:
4 (3-5 oz.) cod or halibut fillets, thawed if frozen (already marinated)
2 pints cherry tomatoes
1 small zucchini, cut into 1-inch chunks
1 (15 oz.) can chickpeas/garbanzo beans
2 Tablespoons olive oil
1 Tablespoon balsamic vinegar
1/2 teaspoon salt (optional) or substitute
1/4 teaspoon ground pepper
1/4 teaspoon garlic powder
2 lemons, cut into slices
2 Tablespoons chopped fresh parsley
For the marinade:
In a medium bowl, whisk lemon juice, olive oil, salt, thyme, pepper, garlic powder, oregano and rosemary. Add fish fillets and toss to coat. Marinade at least 30 minutes in a sealed plastic bag, up to 1 day.
Preheat oven to 400 degrees F.
Toss cherry tomatoes, zucchini and chickpeas onto a large baking sheet. Add olive oil, balsamic vinegar, salt, pepper and garlic powder, tossing to coat. Bake for 10 minutes.
Remove from oven and place fish fillets on pan, surrounded by vegetable mixture. Place 2 lemon slices on top of each fish fillet. Cover with aluminum foil and bake for 10 minutes, until fish is opaque and fully cooked. Garnish with chopped parsley before serving.
Per Serving: Approx. 1 serving protein (3 oz.); 1 serving vegetables (1/2 c.) and 1 serving fats/oils
1 (14.5 ounce) can chickpeas (garbanzo beans), drained
2 rounded tablespoons tahini sesame paste, found in both dairy and dry specialty foods sections. (Keep in refrigerator)
A drizzle extra-virgin olive oil
1/2 teaspoon crushed pepper flakes
1 teaspoon (1/3 palm full) ground cumin
1 clove garlic, crushed
Pinch of salt (optional)
1/2 lemon, juiced or approx. ¼ c. bottled lemon juice ( to taste)
Raw veggie slides, Pita bread, grilled and cut into wedges, or blue corn chips for dipping
Combine beans, tahini, oil, pepper flakes, cumin, garlic, salt, and lemon juice in food processor bowl and grind into a smooth paste. Transfer to a small dip dish and surround spread with warm pita wedges. This recipe makes a great appetizer, or anytime snack.
One serving: Approx. 2 Tbsp.: ½ Starch/Carb serving
Calories: 47; Total fat: 2 g; Sat. Fat: 0 g; Cholesterol: 0 mg; Sodium: 145 mg; Protein: 1.7 g; Carbohydrate: 6.1 g; Fiber: 1.5 g
1. Preheat oven to 400 degrees. Line baking sheet with parchment paper.
2. Cut ends off of carrots and then cut them into thin strips.
3. Place carrots in a large bowl. Add olive oil, salt and pepper and toss until coated.
4. Place carrots in a single layer on baking sheet.
5. Bake for approximately 20 minutes or until golden brown. Turn carrots over at about 10 minutes into baking. Remove from the oven and let cool for a few minutes. Sprinkle with fresh mint.
¼ c. rice vinegar
2 T apple juice concentrate
4 T pure maple syrup
1 T minced red onion
1 tsp. salt
½ t black pepper
½ c. olive oil
¼ c. heavy whipping cream
2 bunches green kale (approx. 8 cups)
4 apples (cut bite size) Cortland or other crispy apple works well
½ c. red onion small dice
¼ cup fennel minced (optional but makes it better)
1 ½ c. roasted pecans
1 c. blue cheese crumbles (or feta cheese)
1/2 cup golden raisins (or craisins)
2 Cups 100% Carrot Juice
1/4 Cup Granulated Sugar or 3 Tablespoons Agave Nectar
1 Tablespoon Fresh Mint Leaves, Finely Minced
Simply combine all the ingredients and stir until your sweetener of choice has fully dissolved. Pour the mixture into 9 by 13-inch baking pan and place on stable, flat surface in the freezer. Allow it to rest for half an hour.
Use a dinner fork to scrape any ice crystals that have begun to form on the sides and bottom of the pan. Place the pan back in the freezer and repeat this procedure, scraping and mixing every 20 - 30 minutes for a total of 3 - 4 hours.
Once mixture is thoroughly frozen, you should end up with light, fluffy flakes that look like dry orange crystals. Scoop into glasses and enjoy right away.
This hearty soup includes chickpeas which is a dried bean/legume. Beans are a good source of soluble fiber and a key food category in the Mediterranean style of eating which is associated with long life and prevention of lifestyle conditions such as diabetes and heart disease.
Method: Heat a large four-quart saucepan on medium heat and add the oil until warm. Add onion and sauté until translucent; add sweet potato and garlic and cook about 5 min. Add the chicken (or vegetable) broth, thyme, cumin and rice. Bring to a boil, reduce heat and simmer covered until rice is tender, 15-20 minutes. Add the kale and cook until tender crisp. Add chickpeas, salsa and peanut butter. Stir to combine. Sprinkle with ½ Tbsp. chopped peanuts and ½ Tbsp. cilantro. Serve and enjoy! Time Saving Note: if you have leftover rice, add it to the soup just before serving. Peanut allergies: Substitute almond or sunflower butter and sliced almonds or sunflower seeds.
Makes 6 servings.
Per Serving: Approx. 336 Calories, 14g Fat, 40g Carb., 5g Fiber, 14g Protein
Allergens: Contains nuts
Preheat oven to 400 degrees.
Peel carrots. Chop off ends and slice on the diagonal into approx. 1 inch thick pieces. Peel garlic cloves.Mix the carrots & garlic in ½ tsp oil and ¼ tsp kosher salt. Lay out on shallow oven safe pan or baking sheet. Roast for 12 minutes, mix them up, and return to oven to roast 8 more minutes. Then set aside to cool.
Add the roasted carrots and garlic to food processor, along with all the remaining ingredients. Pulse until smooth (you may need to stop & stir it with a spoon or spatula a couple times to get all of the hummus smooth). Serve with pretzels, pita chips or bell pepper slices.
Serves: 12 (1/4 cup servings)
Yield: 6 cups
Nutritional Facts (per serving)
Servings: 8 Fruit Filling
This is a fun and easy to travel dessert for the 4th, either on a picnic or a river outing. You don't need any special serving utensils, just some large plastic beverage cups and plastic spoons and zip-lock type plastic bags.
Mix together the berries and sugar and place in zip lock/air tight container bag. Place the squares of angel food cake in a zip lock bag.
From Food Network Kitchens
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