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Rubbed Kale with Butternut Squash

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Rubbed Butternut Squash & KaleLoads of spices and fresh vegetables make this dish with kale really stand out! For those new to eating kale, this is a nice way of introducing it into the diet.

Rubbed Kale with Butternut Squash

Ingredients

1 butternut squash, about 3 lbs. (also great with Red Kuri squash if you can find it, or kabocha squash, neither of which have to be peeled)
2 Tbs. extra-virgin olive oil
salt & freshly ground pepper
1 bunch very fresh kale
2 Tbs. extra-virgin olive oil

Sauce:

1/8 cup coarsely chopped fresh cilantro
1/8 cup coarsely chopped fresh parsley leaves
1 large garlic clove, minced
1/2 teaspoon paprika
1/2 teaspoon ground cumin
1/8 teaspoon cayenne, or to taste
salt to taste
2-3 Tbs. fresh squeezed lemon juice

Preparation

Preheat oven to 350°F. Top and tail the squash, halve it crosswise, put each piece flat-side down on the cutting board, and peel with a sharp chef’s knife. Remove the seeds with a spoon, and cut the squash into 1-inch cubes. Place in a large bowl, toss with the 2 tablespoons olive oil and season lightly with salt & freshly ground pepper. Spread on a parchment-paper covered sheet pan. Roast 20-25 minutes, until the squash is tender and starting to brown.

While the squash roasts, strip the kale from it’s ribs (easy to do by just running your fingers along the rib on both sides, bottom to top), wash it well, and cut into fine ribbons. Mix with the olive oil in a large bowl, and rub and massage the kale until it softens, about 2 minutes.

Make the sauce by combining the ingredients in the food processor. Pulse to puree to a sauce consistency. Combine with the softened kale.

Toss the hot squash with the sauce and kale, and serve. One of the beauties of this dish is that it is still delicious served warm or cold and still wonderful the next day.

*Recipe and image courtesy of mother-daughter duo Terry and Tracy Paulding of Paulding & Co.. Their company specializes in creating innovative event ideas for families and corporate entities through public cooking classes and exercises.*

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Spinach Burgers

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Leafy Greens Book CoverLow in fat, high in protein and vitamins, these burgers are gluten free and guilt free. You can serve them on buns or over pasta or grains.

Spinach Burgers

Ingredients

3 tablespoons olive oil, divided
½ cup finely diced onion
2 cloves garlic, minced
3 cups packed chopped spinach
1 (15-ounce) can cannellini beans, drained and rinsed
½ cup cooked white or brown rice
Salt and pepper

Preparation

In a large sauté pan or skillet over medium heat, warm 1 tablespoon of the oil until it shimmers. Add the onion and cook until translucent, about 2 minutes. Toss in the garlic and cook for 30 seconds. Add the spinach and cook until wilted, about 3 minutes. In a food processor, mix together the spinach mixture and beans, pulsing until well combined. Scrape out into a large bowl, mix with the rice, and season with salt and pepper to taste. Divide the mixture into 4 patties. Heat the remaining 2 tablespoons oil in a medium sauté pan or skillet and cook the patties until they begin to brown, then flip to brown the other side, about 4 minutes per side.

*Recipe and book cover courtesy of “The Leafy Greens Cookbook.”

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Vegetable Tikka Masala

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A curry that all the family can eat – never mind vegetarians only! Add Quorn if you need extra protein, or try to find an Indian cheese called paneer – cube it up and stir it in at the end.

Vegetable Tikka Masala

Ingredients

4 tablespoons rapeseed oil
2 medium onions, chopped
3 garlic cloves, crushed
1 tablespoon chopped fresh ginger
1 tablespoon paprika
2 teaspoons ground cumin
2 teaspoons ground coriander
1 teaspoon ground turmeric
400g can chopped tomatoes
2 tablespoons tomato purée
a squeeze of lemon juice
100g chestnuts mushrooms, halved or quartered
1 medium onion chopped
2 peppers (any colour), seeded and roughly chopped
100g small whole carrots, scrubbed
100g fresh or frozen peas (thawed)
chopped fresh coriander, to garnish
basmati rice and naan breads to serve
LoSalt and freshly ground black pepper to taste

Preparation
 
1.Heat the tablespoon of rapeseed oil in a medium saucepan, add half the onions, garlic and ginger and cook over a medium hear for 3-4 minutes until softening and smelling good. Now add the paprika, cumin, coriander and turmeric and cook for 5 minutes more.

2.Stir in the chopped tomatoes, tomato purée and lemon juice and simmer for 10-15 minutes then blend with an electric blender.

3.Heat the remaning oil in large saucepan and onions. Fry the remaining onions for 5 minutes until softening, then add the peppers, carrots and mushrooms and cook for 5 minutes. Add the tikka masala sauce and simmer for 10 minutes or until the carrots are tender. Stir in the peas and heat through for 2-3 minutes. Taste and season with LoSalt and pepper.

4.Serve scattered with fresh coriander, with boiled basmati rice and a pile of warm naans.

Serves 4.

*Recipe and image courtesy of LoSalt.*

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Sweeties

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Sweeties are high in vitamins B6, C, and D, iron, potassium and magnesium. And they’re super sweet but won’t spike insulin like their more common, white-potato cousins do. They are the perfect sidekick to most rolls, AND they’re really good dipped in Green Goddess Dressing, Schmoo, Green Slime, Green Dream, Orange Zinger, Grecian Dip, and, and, and….

Sweeties

(Sweet Potato Crisps)

2 medium, organic, sweet potatoes, peeled
2 tablespoons/30 ml olive oil
1 tablespoon/15 ml soy sauce
1 teaspoon/5 ml lime juice
Salt, to taste

Preparation

Preheat oven to 300°F/150°C.

With a Y-shaped peeler (see Equipment, page 183) peel sweet potato flesh lengthwise into long strips. Mix olive oil, soy sauce and lime juice, and toss potato slices to coat.

Lay out slices in a single layer on parchment-lined baking sheets and bake for about 1½ hours. Rotate your baking sheets as needed, depending on your oven. When the potatoes start turning golden brown they’re almost done—be careful not to over-brown. Sprinkle with a bit of salt immediately after removing from oven. Sweeties will keep for 2 to 3 days in a zipper-lock bag.

Makes about 3 cups of chips.

*Recipe and image courtesy of Stealth Health Lunches Kids Will Love, by Tracy Griffith.*

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Quinoa-Kale Salad with Kefir-Cumin Dressing

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Kale-Quinoa SaladThis hearty and healthy green, beans and grain recipe became an instant favorite of Registered Dietitian Tamara Duker Freuman, who specializes in medical nutrition therapy for digestive disorders. She is also a gluten free blogger for US NEWS & WORLD REPORT’S new health page eat + run and hosts a popular blog devoted to healthy eating and gluten-free living at www.tamaraduker.com.

“If ever there was a Platonic ideal of a superfood salad, this would have to be it. This salad delivers
protein AND iron from the beans and quinoa, as well as calcium from the kale and probiotic-rich kefir
dressing, which is a great way to get more healthful ‘culture’ into your diet. For those folks trying to choose more whole foods with anti-inflammatory benefits, this salad also fits the bill: it’s got unprocessed wholegrain quinoa, complex carbs from beans, inflammation-taming probiotics from the kefir dressing, and a
medley of anti-inflammatory herbs and spices. I love this salad.”

Quinoa-Kale Salad with Kefir-Cumin Dressing

Ingredients

1 cup quinoa
2 medium garlic cloves, minced
1 teaspoon ground cumin
2 Tbs. coarse grain Dijon mustard
1/2 cup Green Valley Organics Lactose Free Plain Kefir
Salt and ground black pepper
1/4 cup olive oil
4 cups finely chopped washed kale
1 can (15 to 16 ounces) kidney beans, drained
1/2 cup dried apricots, thinly sliced
1/4 medium red onion, thinly sliced
1/4 cup chopped fresh cilantro

Preparation

1. Heat a large saucepan or small Dutch oven over medium heat.
2. Add quinoa and toast until fragrant and slightly darker in color, a couple of minutes.
3. Add 2 cups of water; cover and bring to a simmer.
4. Reduce heat to medium-low and continue to simmer until water is absorbed and quinoa is fully
cooked, about 20 minutes longer. Cool quinoa to lukewarm.
5. Meanwhile make dressing by whisking garlic, cumin, mustard, kefir, a pinch of salt, and a few grinds of
pepper in a 2-cup Pyrex measuring cup. Slowly whisk in oil to make a thick, flavorful dressing.
6. Place remaining ingredients—kale, kidney beans, apricots, onion, and cilantro in a large bowl. Add
warm quinoa and the dressing; toss to coat.

Serves 4-6.

*Recipe and image courtesy of Redwood Hill Farm.*

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Couscous and Fruit Salad

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CousCous & Fruit SaladHere’s a great way to add whole grains and protein (in the form of heart-healthy almonds) to your fruit salad!

Couscous and Fruit Salad

 Ingredients
 
2 tablespoons extra virgin olive oil
2 tablespoons orange juice
1 tablespoon cider vinegar
2 teaspoons shallot(s) – finely chopped
1/4 teaspoon salt
1/4 teaspoon ground black pepper
2 cups 100% whole-wheat couscous – cooked
1 cup nectarine – chopped
1 cup fresh berries – mixed, such as blueberries and raspberries
2 tablespoons almonds, sliced & toasted
 
Preparation
 
1. Whisk oil, orange juice, vinegar, shallots, salt and pepper in a large bowl.
 
2. Add cooked couscous, nectarines, berries and almonds; gently toss to combine.
 
Serves 4.

*Recipe and image courtesy of RecipeRehab.com.*

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Tiny Green Mom’s Almond, Banana and Blueberry Flax Smoothie

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Unsalted Almond Butter“Mom” typically starts the morning with a “peanut butter and jelly smoothie” using strawberries, a banana, protein powder and peanut butter, but this recipe was created after receiving some delicious Organic Unsalted Almond Butter from Tierra Farm. It’s a refreshing take on an old favorite, and a wonderful alternative for those who suffer from peanut allergies.

Tiny Green Mom’s Almond, Banana and Blueberry Flax Smoothie

Ingredients

1 cup original almond milk (unsweetened)
2 Tbsp. Tierra Farm Organic Unsalted Almond Butter
1 banana
1/2 cup frozen organic blueberries
1 Tbsp. ground flaxseed

Preparation

Place all ingredients in a blender. Blend until creamy and smooth. Pour into a glass and enjoy. To make it icy cold, add a handful of ice cubes to the blender, if desired.

*Image courtesy of Tierra Farm.*

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Watermelon Benedict

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Watermelon Benedict_BirchwoodInnThis unique spin on the traditional Benedict from the Birchwood Inn in Lenox, MA does not include any meat or eggs!

The owner of the inn noted, “If you are looking for something different in a summer fruit dish, look no further! I first found the idea in a grocery handout and have been serving it to summer guests. I have fun making it and they have fun eating it!”

Ingredients

2 cups Granola
3/4 cup Honey
4 Seedless watermelon rounds (2 1/2 inches diameter/3/4 inches thick)
1 Kiwi, peeled and cut into four rounds
4 Black or purple grapes
1/3 cup Vanilla yogurt (“Mom” prefers organic or Greek yogurt)

Preparation

In a small bowl, mix the granola and 1/2 cup honey until the mixture sticks together.
Grease the inside of a 1/2 cup dry measuring cup. The measuring cup should be about 4 inches wide. Fill the measuring cup with the granola and honey mixture and push down with a spoon. Flip the mixture over one of the plates you are going to use to serve this dish. Do this four times. This is the “English muffin” part of your dish.

Place one watermelon round on top of each granola round. This is your “Canadian bacon.”

Place one kiwi round on top of each watermelon round. This is your “egg.”

Mix the remaining honey with the yogurt and drizzle over the kiwi. This is your “hollandaise.” And, then top with a grape.

*Recipe and image courtesy of BNBFinder.com.*

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Tofu & Quinoa Salad

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Tofu quinoa saladThe powerhouse grain, quinoa, is combined with a fresh medley of vegetables and fruits to create an amazing salad that packs well for picnics in the park this Spring!

Tofu & Quinoa Salad

Created by House Foods America

Ingredients

1 House Foods Premium Tofu or Organic Tofu, Super Firm Cubed
1 cup uncooked quinoa (couscous can be substituted)
1 cup canned corn
1 small red bell pepper, diced
¼ cup pine nuts
½ cup seedless grapes, halved
½ cup dried raspberries or cranberries (optional)
¼ cup Italian parsley, finely chopped
 
Dressing:

1 tbsp. lime juice
2 tbsp. olive oil
¼ cup wine vinegar
Salt and pepper to taste

Preparation

Cook quinoa according to package instructions. Allow to cool.
While quinoa is cooking, whisk together lime juice, olive oil, wine vinegar, salt and pepper
Combine cooked quinoa with rest of the ingredients except tofu, and lime juice mixture, stirring well.
Add tofu, mix well and sprinkle with Italian parsley
 
Serves 6.

*Recipe and image courtesy of House Foods America.*

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Tofu a l’Orange

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Tofu a l'orangeLoads of spices and zest, fresh orange make this tofu dish stand out this Spring! It offers an Asian twist on the classic dish that uses tofu instead of duck. 

Tofu a l’Orange

Created by House Foods America

Ingredients

TOFU:

1 House Foods Premium Tofu or Organic Tofu, Extra Firm
2 tsp. paprika
1 tsp. lemon pepper
2 tsp. garlic powder
2 tsp. onion powder
1 tsp. chili powder
½ tsp. turmeric
½ tsp. salt
1 tbsp. olive oil
2 tbsp. rice vinegar
Cooking spray

SAUCE:

3 tbsp. extra virgin olive oil
1 ½ cups diced onions
2 cloves garlic, crushed
1 tbsp. agave nectar
3 tbsp. balsamic vinegar
½ cup golden raisins
1 cup orange juice
 3 tbsp. all fruit apricot jam
1 ½ cups vegetable broth
1 tbsp. seasoned rice vinegar
½ tsp. salt

Preparation
 
Preheat the oven to 400 degrees.
Line a baking sheet with parchment paper and spray lightly with cooking spray.
Squeeze as much liquid as possible out of the tofu and dice into 1-inch cubes.
In a mixing bowl, create spice marinade with sweet paprika, lemon pepper, garlic, onion and chili powder, turmeric and salt.
Carefully toss it all together so all the spices coat the tofu.
Add olive oil and rice vinegar and toss again.
Arrange tofu in a single layer on prepared baking sheet.
Bake at 400 degrees for 30 minutes.
In the mean time, heat up 3 tablespoons of olive oil in a large skillet.
Add diced onions and crushed garlic and cook until they begin to soften (4 minutes).
Add agave nectar and balsamic vinegar and cook for an additional 4 minutes.
Add raisins and orange juice and apricot jam.
Add vegetable broth, rice vinegar and salt. Cook at medium-high heat for 5-7 minutes.
Add baked tofu, reduce heat and simmer for 20-25 minutes. (The soupy mixture should cook down into a glaze.)
Serve over rice.

*Recipe and image courtesy of House Foods America.*

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