Monthly Archives: July 2017

Mixed Pea Spring Garden Salad

 

Mixed salad greens and fresh herbs with de-shelled sweet peas, snap peas, cucumber and radish are served together in a raspberry balsamic vinaigrette.

 

Mixed Pea Spring Garden Salad

Ingredients                            Makes: 4 servings
4 cups mixed salad greens
1/4 cup fresh mint leaves, separated
1/4 cup fresh parsley, chopped
2 tbsp fresh cilantro leaves
1/4 cup fresh sweet peas, de-shelled
10 snap peas
3 radish, thinly sliced & halved
1/4 cup cucumber, thinly sliced & halved
1/3 cup raspberry vinaigrette dressing      *see recipe link below!

Instructions
Prepare a raspberry vinaigrette dressing using the recipe link found below.

Clean and dry mixed salad greens and herbs, then set aside in a bowl. Separate mint leaves from stems and each other and set aside in the same bowl. De-stem cilantro leaves and also add to bowl. Cut off thick stem from parsley and chop up leaves then add to the bowl of greens.

De-shell sweet peas and set aside in a bowl. Cut the ends off the snap peas and cut in half diagonally, add to bowl of peas. Cut the tops off the radishes and thinly slice, add to pea bowl. Peal the cucumber and thinly slice and also add to pea bowl.

In a large bowl add the mixed salad greens and fresh cut herbs and gently toss together. Next, add the bowl of mixed peas, sliced radish and cucumbers and gently mix together without bruising any leaves. Pour the vinaigrette dressing on top of the salad and serve immediately. Enjoy!

*Try our Raspberry Vinaigrette Dressing recipe here!

Recipe shared by: J. Marshall

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Raspberry Vinaigrette Dressing

 

 

 

A raspberry infused balsamic vinaigrette.

 

 

Raspberry Vinaigrette Dressing

Ingredients                            Makes: 6 servings
1/4 cup fresh raspberries
1/4 cup extra-virgin olive oil
3 tbsp balsamic vinegar
2 tbsp maple syrup or liquid honey
sea salt to taste

*You will also need a small mason jar with a fitting lid for the salad dressing

Instructions
Mash the raspberries using a fork until liquefied. In a suitable mason jar add the mashed berries, the balsamic vinegar, the extra-virgin olive oil, maple syrup and a few shakes of sea salt. Cover the jar with a fitting lid and shake until dressing is mixed well. Store in refrigerator until ready to use. The dressing will last for a few days in the fridge. Add dressing to your next salad preparation and enjoy!

Recipe shared by: J. Marshall

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Healthy Fresh Fruit Popsicles

 

Make your own all-natural fruit popsicles made with such simple ingredients it was almost embarrassing writing these recipes.

Pineapple Popsicles

Ingredients                           Makes: 8 large popsicles
2 cups fresh pineapple
1/2 cup purified water
3 tbsp maple syrup

Instructions
Clean and peel a fresh pineapple if required. Remove the hard center of the pineapple and use only the plump juicy flesh for the popsicles. Chop the pineapple into approximately 2” pieces.

In a blender or food processor, add the pineapple pieces, the purified water and the maple syrup. Blend the ingredients until the mixture is well pureed.

Pour the pureed ingredients into the popsicle molds and apply the tops. Place your fruit-filled popsicle molds into a freezer where it can sit up straight and not be knocked.

Most popsicle molds will freeze your fruit popsicles within 4 hours. Enjoy!

Please note: Popsicle molds come in different sizes, thus the amount of popsicles created will vary and the amount of ingredients required may need to be adjusted.

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Strawberry Popsicles

Strawberry Popsicles

Ingredients                          Makes: 8 large popsicles
2 cups fresh strawberries
1/2 cup purified water
3 tbsp maple syrup

Instructions
Clean the strawberries and remove the leafy tops and any bruised portions of the fruits.

In a blender or food processor, add the strawberries, the purified water and the maple syrup. Blend the ingredients until the mixture is well pureed.

Pour the pureed ingredients into the popsicle molds and apply the tops. Place your fruit-filled popsicle molds into a freezer where it can sit up straight and not be knocked.

Most popsicle molds will freeze your fruit popsicles within 4 hours. Enjoy!

Please note: Popsicle molds come in different sizes, thus the amount of popsicles created will vary and the amount of ingredients required may need to be adjusted.

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Orange Popsicles

Orange Popsicles

Ingredients                          Makes: 8 large popsicles
2 1/2 cups freshly squeezed orange juice

Instructions
Depending on what type and size of oranges you choose will depend on how many oranges are required to accumulate 2 cups of freshly squeezed orange juice.

If using a juicer, peel the oranges and remove any seeds prior to juicing the oranges. If juicing the oranges by hand, keep the peel on to give yourself something solid to grip as you are juicing the fruits.

Juice enough oranges, clementines or tangerines to acquire 2 1/2 cups of freshly squeezed orange juice.

No water or sweetener is needed for these very simple fruit popsicles. Pour the orange juice into the popsicle molds, add the sticks or tops of the molds and simply freeze.

Most popsicle molds will freeze your fruit popsicles within 4 hours. Enjoy!

Please note: Popsicle molds come in different sizes, thus the amount of popsicles created will vary and the amount of ingredients required may need to be adjusted.

Recipes shared by: J. Marshall

Visit our Article Archive here, to learn more about nutrition, essential nutrients and how to maintain a well-balanced diet.

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Black Bean Burritos

Black Bean Burritos

 

These black bean burritos are delicious and can be made ahead of time for a quick and easy lunch. Black beans are mixed with sautéed onions, bell peppers, jalapeño peppers and garlic before being mixed with creamy strained yogurt and fresh cut cilantro.

 

Black Bean Burritos

Ingredients                            Makes: 3 burritos
3 (10 inch) flour tortillas
2 tbsp avocado oil, coconut oil ~or~ extra-virgin olive oil
1 small red onion, diced
1/2 bell pepper, chopped (red looks nice)
1-2 garlic cloves, minced
1-2 jalapeño peppers, minced
1/4 tsp sea salt
2 cups black beans, cooked, drained ~or~ 1 (19 ounce) can of black beans, rinsed
3 tbsp greek yogurt, strained overnight ~or~ 3 tbsp cream cheese
1/4 cup fresh cilantro leaves, chopped

Instructions
Prepare beans. Canned beans can be rinsed and seasoned with sea salt and set aside until ready to use. If preparing dried black beans, begin by rinsing them and then soaking them in clean water for 4 to 6 hours or overnight. Rinse the beans and refresh the water before cooking.

Place beans in a medium soup pot with enough purified water to cover the beans by 2 to 3”. Bring the beans to a boil, then reduce the heat to a simmer and cook for about 45 minutes to 1 hour. Watch the water levels to ensure there is always water in the pot. Test beans for readiness by pressing a bean between two spoons or by taste testing. When beans are done, strain out any remaining water using a colander, and season with sea salt and then set aside.

Prepare yogurt. If using strained yogurt instead of cream cheese, this can be made at the same time as the beans are being prepared. Strain the yogurt by lining a colander with cheese cloth and placing the colander in a bowl to capture the water strained from the yogurt. Strain the yogurt for 4 to 6 hours or overnight. The longer the yogurt is strained, the thicker it will be, which is best.

Prepare vegetables. Prepare vegetables by dicing, chopping and mincing the onion, peppers and garlic and then setting aside in a bowl together. Clean and de-stem the cilantro, then lightly chop the leaves and set aside in their own bowl.

Prepare tortillas. Preheat the oven to 300 degrees F. Wrap tortillas in foil and place in preheated oven and bake for 5-8 minutes or until heated through. Remove tortillas from oven and turn off heat. Keep tortillas in foil to keep warm until ready to use.

Sautéed vegetables and prepare bean mixture. Heat oil in a skillet over medium heat. Transfer the onion, peppers and garlic mixture to the skillet and cook for 2 minutes, stirring occasionally. Pour the prepared black beans into the skillet, and cook for 3 more minutes stirring regularly.

Add the thick strained yogurt into the skillet or cut the cream cheese into cubes and add to the skillet with some sea salt. Cook for 2 minutes stirring occasionally until combined. At last, stir in the freshly chopped cilantro into the mixture, then remove from heat.

Making the burittos. Spoon the bean mixture evenly down center of warmed tortillas. Fold the bottom of the tortillas up and then tuck in one side and roll tortillas up tight. Serve immediately.

Bean mixture can be refrigerated to be made into burritos later. Burritos can also be made ahead of time and served later, just allow the bean mixture to cool before spreading into tortillas. Cold burritos can be warmed in a preheated oven at 325 degrees F for 8-10 minutes. Enjoy!

Recipe shared by: J. Marshall

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Garden Herb Pasta Salad

 

A zesty pasta salad with plenty of crunchy fresh vegetables and aromatic herbs in a pleasant dressing made with olive oil, vinegar, lemon juice, fresh cut herbs, spicy seasonings and topped with crumbled feta cheese.

 

Garden Herb Pasta Salad

Ingredients                           Makes: 6 servings
8 ounces uncooked seashell or small spiral pasta
5 cups of purified water
1-2 tomatoes, diced
1/3 cup celery, diced
1/3 cup bell pepper, diced
1/3 cup cucumber, peeled and diced
1/4 cup fresh parsley, finely chopped
3 green onions, thinly sliced and chopped
1/4 cup feta cheese, crumbled
~Dressing~
1-2 garlic cloves, minced
1 jalapeño pepper, minced
2 tbsp fresh parsley, minced
1 tbsp fresh basil, minced ~or~ 2 tsp dried basil
1 tsp minced fresh oregano ~or~ 1/2 tsp dried oregano
1/2 tsp fresh thyme leaves ~or~ pinch dried thyme
3 tbsp extra-virgin olive oil
3 tbsp balsamic vinegar ~or~ wine vinegar
1/2 lemon, juiced ~or~ 1 tbsp lemon juice
2 tsp maple syrup
1/8 tsp sea salt
1/8 tsp black pepper, finely ground

Instructions
Prepare salad dressing. Mince the garlic cloves, jalapeño and the fresh herbs, then set aside in a bowl. In a small-medium sized bowl, whisk together olive oil, vinegar, lemon juice and maple syrup. Add the minced spices into the oil mixture and combine. Season with sea salt and black pepper to taste.

Prepare vegetables. Dice the tomatoes, celery, pepper and cucumber into 1/2 inch pieces and then set aside in a medium sized bowl. Remove parsley leaves from stems and finely chop, then thinly slice and chop the green onions, and add both to bowl of diced vegetables.

Prepare pasta. In a large pot add 6 cups of purified water and 1/4 tsp of sea salt Cook pasta in pot of boiling water until al dente. Rinse under cold water until pasta has cooled, and then fully drain in a colander. Coat pasta with one tablespoon of olive oil to prevent pasta from sticking together.

Put the salad together. In a large bowl combine the pasta, and the fresh cut vegetables and herbs; stir just until mixed. Pour the dressing over the salad mixture and stir until combined. Rinse the feta cheese and drain before crumbling over salad; toss to coat.

Cover and refrigerate for at least 1 hour before serving. Can be prepared 1 day ahead and can be stored in the fridge for up to 1 week. Enjoy.

Recipe shared by: J. Marshall

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