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Meal 1

Corn and Zucchini Salad with Feta

YIELD8 servings

INGREDIENTS

  • 4 ears of corn, husked

  • Kosher salt

  • 4 small zucchini (about 1 1/2 pounds), thinly sliced lengthwise on a mandoline

  • 8-10 zucchini blossoms, torn into large pieces (optional)

  • 1/4 cup coarsely chopped fresh basil

  • 1/4 cup coarsely chopped fresh flat-leaf parsley

  • 1/3 cup olive oil

  • 1/4 cup white wine vinegar

  • 1/2 teaspoon crushed red pepper flakes

  • Freshly ground black pepper

  • 4 ounces feta, crumbled (about 1 cup)

PREPARATION

  • Cook corn in a large pot of boiling salted water until bright yellow and tender, about 3 minutes; transfer to a plate and let cool.

  • Cut kernels from cobs and place in a large bowl. Add zucchini, zucchini blossoms (if using), basil, parsley, oil, vinegar, and red pepper flakes and toss to combine; season with salt and pepper. Serve topped with feta.

Do ahead: Corn can be cooked 1 day ahead. Cut kernels from cobs; cover and chill. Bring to room temperature before using.

https://www.epicurious.com/recipes/food/views/corn-and-zucchini-salad-with-feta-51242120

Roasted Zucchini and Tomatoes

This is such an easy summer side dish! Below is my basic method. See the notes for lots of variations!

INGREDIENTS

  • 4 medium zucchini, quartered lengthwise and sliced

  • 2 cups baby tomatoes

  • 1 – 1 1/2 Tbsp olive oil

  • 1 Tbsp balsamic vinegar

  • 1/2 tsp salt (or, to taste)

  • 1/2 tsp pepper (or, to taste)

INSTRUCTIONS

  • In a large bowl, toss zucchini and tomatoes with a drizzle of olive oil and stir to coat. Stir in balsamic vinegar, and add a generous sprinkle of salt and pepper.

  • Spread veggie mixture out onto a baking sheet. Roast at 375 degrees for 30-45 minutes, or until you’ve reached your desired doneness (30 minutes will give you a more crisp-tender texture, while 45 minutes will give you some caramelization on the tomatoes that I like)

NOTES

Variations:

Fresh herbs: after roasting, stir in 1-3 Tbsp of basil or cilantro.

Dried herbs: add 1/2 tsp onion powder, 1/2 tsp garlic powder, and 1/2 tsp oregano to the vegetables along with the salt and pepper.

More veggies: add 1 diced onion, or 1 diced bell pepper, or 8oz of halved button mushrooms (or any combination!) to the mixture.

Old Bay: add 1/4-1/2 tsp Old Bay seasoning to the vegetables before roasting.

https://www.onelovelylife.com/roasted-zucchini-and-tomatoes/

MANGO GINGER KALE GREEN SMOOTHIE

My NEW favorite green smoothie that requires just 5 ingredients and is inspired by Jamba Juice! Tart and sweet thanks to kale, lemon, ginger, peaches, and mango! Super refreshing, detoxifying, and nourishing.

Author: Minimalist Baker

PREP TIME

5 minutes

TOTAL TIME

5 minutes

Servings:

Category: Breakfast, Smoothie

Cuisine: Gluten-Free, Vegan

Ingredients

  • 1 cup ice

  • 2 cups (~ 60 g) kale, packed, fresh or frozen (organic when possible)

  • 1 cup (165 g) ripe frozen mango cubes (organic when possible)

  • 1 cup (150 g) ripe frozen peaches (organic when possible)

  • 1 Tbsp (6 g) minced fresh ginger

  • 1 1/2 - 2 lemons or limes, juiced (~1/4 cup or 60 ml)

  • 1 1/2 - 2 cups (360 - 480 ml) filtered water

  • optional: 1 Tbsp (15 ml) maple syrup (depending on sweetness of fruit)

Instructions

  • Add ice to the blender first and crush. Then add kale, mango, peaches, ginger, lemon juice (starting with 1 lemon (2 Tbsp or 30 ml) and working your way up) and 1 cup water (240 ml) to start. The amount of water will depend on how many of your ingredients are frozen.

  • Blend until smooth, only adding water a little at a time as needed, and scraping down the sides/mixing as needed.

  • Once well blended, taste and adjust seasonings as needed. If too tart, add more fruit or a little maple syrup (optional). For more zing, add ginger. And for more acidity, add more lemon juice. To make it thicker/colder, add more ice. Blend as needed.

Divide between two serving glasses and enjoy immediately. Best when fresh, though leftovers will keep covered in the refrigerator for 24 hours.

https://minimalistbaker.com/mango-ginger-kale-green-smoothie/

Spicy Mango-Basil Paletas

  • Prep
20 m

  • Ready In
14 h 20 m

Recipe By:Danielle Walquist Lynch

"These Mexican ice pops are stimulating and refreshing at the same time."

Ingredients

  • 3 mangos - peeled, seeded, and cut into chunks

  • 1 tablespoon chopped fresh basil

  • 2 limes, juiced

  • 1/2 teaspoon cayenne pepper

  • 1/4 teaspoon salt

  • 1/2 cup white sugar

  • 1 mango, peeled, seeded, and diced

Directions

  • Blend mango chunks, basil, lime juice, cayenne pepper, and salt in a blender until smooth; pour into a large bowl. Stir sugar into mango mixture until sugar dissolves. Fold diced mango into mixture. Pour into freezer pop molds.

  • Freeze until firm, 14 to 24 hours.

https://www.allrecipes.com/recipe/223466/spicy-mango-basil-paletas/print/?recipeType=Recipe&servings=10&isMetric=false

Meal 2

Apple Tuna Salad Sandwich

Prep Time

10 mins

Total Time

10 mins

Course: Sandwich

Servings: 2

Author: Countryside Cravings

Ingredients

  • 1 5 oz can tuna packed in water, drained well

  • 1/2 cup chopped apple about 1/2 an apple

  • 1/3 cup mayonnaise full fat, reduced fat or fat free

  • 1/4 cup chopped celery

  • 1/4 cup chopped pecans

  • 2 tablespoons finely chopped onion

  • 4 slices toasted bread or 2 croissants if making a sandwich

Instructions

In a large bowl combine all ingredients except bread. Stir well to combine. Divide equally to make 2 sandwiches. Tuna salad can be stored in an airtight container for 3-4 days.

https://www.countrysidecravings.com/apple-tuna-salad-sandwich/

Parmesan Zucchini and Corn

INGREDIENTS:

  • 2 tablespoons olive oil

  • 2 cloves garlic, minced

  • 4 zucchinis, diced

  • 1 cup corn kernels, frozen, canned or roasted

  • 1/2 teaspoon fresh basil

  • 1/4 teaspoon dried oregano

  • 1/4 teaspoon dried thyme

  • Kosher salt and freshly ground black pepper, to taste

  • Juice of 1 lime

  • 2 tablespoons chopped fresh cilantro leaves

  • 2 tablespoons grated Parmesan, or more, to taste

DIRECTIONS:

  • Heat olive oil in a large skillet over medium high heat. Add garlic to the skillet, and cook, stirring frequently, until fragrant, about 1 minute.

  • Add zucchini, corn, basil, oregano and thyme. Cook, stirring occasionally, until zucchini is tender and cooked through, about 3-4 minutes; season with salt and pepper, to taste. Stir in lime juice and cilantro.

Serve immediately, sprinkled with Parmesan.

https://damndelicious.net/2014/07/12/parmesan-zucchini-corn/

Creamy Broccoli & Celery Soup

Prep Time

10 mins

Cook Time

30 mins

Total Time

40 mins

Make this creamy, hearty and vitamin packed broccoli & celery soup that will help you stay healthy. We all know that a bowl of warm soup can do wonders! It boosts your energy, warms up your body and supplies it with nutrients. This soup is also perfect for those who plan to detoxify their body.

Course: Soup

Servings: 5 Portions

Calories: 100 kcal

Ingredients

  • 500 g Fresh Broccoli (1.1lb)

  • 4 Celery Stalks

  • 1 Large Onion

  • 30 g Unsalted Butter (1oz)

  • 2 tsp Salt

  • Pinch of Black Pepper

  • 1 liter Vegetable Stock / Water

  • Croutons (Optional)

Instructions

  • In a medium pot melt the butter. Add roughly chopped onion and sauté for 3 – 4 minutes.

  • Meanwhile wash and roughly cut broccoli and celery. Use all parts of broccoli including the stems. Throw the broccoli stems and celery in the pot. Pour in 1 liter of vegetable stock / water. Season with salt.

  • Bring to the boil, reduce the heat to low-medium, cover with lid and simmer for 10 minutes.

  • Now add the green parts – florets to the pot and simmer for a further 10 minutes or until the broccoli has soften.

  • Turn off the heat and puree it until smooth using a hand blender.

  • Taste and season with black pepper and some more salt if required.

  • Serve in a bowl garnished with a handful of croutons (optional).

Happy Cooking with Happy Foods Tube!

Recipe Notes

If using water, add vegetable stock cube for extra flavor.

https://www.happyfoodstube.com/creamy-broccoli-celery-soup/

MANGO AND BASIL SPARKLING SPRITZER

COURSE: DRINKS CUISINE: AMERICAN PREP TIME: 30

MINUTES COOK TIME: 10 MINUTES

TOTAL TIME: 40 MINUTES

SERVINGS: 6 PEOPLE

CALORIES: 95 KCAL

AUTHOR: FOODNESSGRACIOUS

A fresh tasting spritzer drink for the summer. Mango puree with a basil syrup makes this a sure winner for any summer parties you might have.

Print

INGREDIENTS

FOR THE SYRUP

  • 1 1/2 cups water

  • 1 1/2 cups sugar

  • 1/2 cup basil leaves

  • 6 mangoes

  • 1/2 cup apple juice

  • 1 large bottle sparkling water

INSTRUCTIONS

  • In a pan, add the water and sugar. Bring to a boil and simmer on low for around 10 minutes and the mixture has slightly thickened.

  • Add the basil leaves and let soak for at least an hour or overnight for maximum flavor.

  • Peel the mangoes and detach the flesh from the center stone.

  • Add the mango flesh to a blender and then add the apple juice.

  • Blend until smooth and thick but pourable, if it's too thick just add a little more apple juice.

  • Combine 2 cups of puree and the bottle of sparkling water in a large pitcher.

  • Add about 3/4 cup of the syrup and taste.

  • Serve cold over ice.

  • Garnish with fresh basil leaves.

https://foodnessgracious.com/mango-and-basil-sparkling-spritzer/

Meal 3

Corn & Broccoli Calzones

From: EatingWell Magazine, July/August 2007

These calzones are stuffed with a summery combination of corn and broccoli, but you can use whatever you have in your fridge. Part-skim ricotta and mozzarella make our pizza pockets lower in saturated fat. Plus a whole-wheat crust adds a nutty flavor and extra fiber. Serve with your favorite marinara sauce for dipping.

Nutrition profile Bone Health
, Diabetic Appropriate,
 Ageing Heart Healthy,
 High Calcium, Low-Calorie, Low Sodium

Ingredients

  • 1½ cups chopped broccoli florets

  • 1½ cups fresh corn kernels, (about 3 ears; see Tip)

  • 1 cup shredded part-skim mozzarella cheese

  • cup part-skim ricotta cheese

  • 4 scallions, thinly sliced

  • ¼ cup chopped fresh basil

  • ½ teaspoon garlic powder

  • ¼ teaspoon salt

  • ¼ teaspoon freshly ground pepper

  • All-purpose flour, for dusting

  • 20 ounces prepared whole-wheat pizza dough, (see Tip), thawed if frozen

2 teaspoons canola oil

Preparation

cooking stats

  • Active
30 m

  • Ready In
45 m

  • Position racks in upper and lower thirds of oven; preheat to 475°F. Coat 2 baking sheets with cooking spray.

  • Combine broccoli, corn, mozzarella, ricotta, scallions, basil, garlic powder, salt and pepper in a large bowl.

  • On a lightly floured surface, divide dough into 6 pieces. Roll each piece into an 8-inch circle. Place a generous ¾ cup filling on one half of each circle, leaving a 1-inch border of dough. Brush the border with water and fold the top half over the filling. Fold the edges over and crimp with a fork to seal. Make several small slits in the top to vent steam; brush each calzone with oil. Transfer the calzones to the prepared baking sheets.

  • Bake the calzones, switching the pans halfway through, until browned on top, about 15 minutes. Let cool slightly before serving.

  • Tips: To remove corn kernels from the cob: Stand an uncooked ear of corn on its stem end in a shallow bowl and slice the kernels off with a sharp, thin-bladed knife. This technique produces whole kernels that are good for adding to salads and salsas. If you want to use the corn kernels for soups, fritters or puddings, you can add another step to the process. After cutting the kernels off, reverse the knife and, using the dull side, press it down the length of the ear to push out the rest of the corn and its milk.

  • Look for balls of whole-wheat pizza dough at your supermarket, fresh or frozen and without any hydrogenated oils.

  • Healthy Heart Variation: To reduce saturated fat even further, use nonfat ricotta in place of the reduced-fat ricotta. 334 calories, 2 g saturated fat

  • http://www.eatingwell.com/recipe/251929/corn-broccoli-calzones/

Celery Apple Salad

Ingredients

2 tablespoons extra-virgin olive oil

2 tablespoons fresh lemon juice

1/4 teaspoon kosher salt

1/4 teaspoon pepper

2 cups thinly sliced Honey Crisp apple

2 cups sliced celery

1/2 cup loosely packed fresh flat-leaf parsley

1/3 cup sliced red onion

How to Make It

Combine first 4 ingredients. Add apple and remaining ingredients; toss.

http://www.myrecipes.com/recipe/celery-apple-salad

Italian Stuffed Zucchini Boats

2 medium zucchini

2 garlic cloves

1 medium tomato, seeded and finely chopped

1/2 cup finely chopped fresh mushrooms

1/2 tsp. dried basil

1/2 tsp. dried oregano

1/4 tsp. crushed red pepper flakes

2 Tbsp. olive oil

3/4 cup vegan grated Parmesan cheese

2 Tbsp. fresh basil, chopped

  • Preheat the oven to 400°F.

  • Cut the zucchini in half lengthwise. Scoop out the pulp and seeds, leaving a 1/4-inch-thick shell (use a spoon for this). Chop up the pulp from the zucchini.

  • Combine the zucchini pulp, garlic, tomato, mushrooms, basil, oregano, crushed red pepper flakes, olive oil and 1/2 cup of the vegan Parmesan cheese in a medium bowl. Divide the mixture among the zucchini shells.

  • Place the stuffed zucchini in a 13-inch-by-9-inch baking dish and cover with foil. Bake for 25 minutes, or until the zucchini is tender.

  • Bake uncovered for 5 minutes more. Top with the fresh basil.

Makes 2 to 4 servings

https://www.peta.org/recipes/italian-stuffed-zucchini-boats/

Apple-Mango Crisp

Ingredients


Nonstick cooking spray


3/4
cup all-purpose flour


3/4
cup rolled oats


1/2
cup toasted wheat germ


1/2
cup packed brown sugar or brown sugar substitute equivalent to 1/2 cup brown sugar


1 1/2
teaspoons ground cinnamon


1/4
cup unsalted butter, melted


4
green cooking apples (such as Granny Smith)


2
red cooking apples (such as Gala, Rome Beauty, or Fuji)


3
tablespoons lime juice


2
medium mangoes, pitted, peeled, and chopped


1/3
cup chopped pecans



Frozen light whipped dessert topping, thawed (optional)

Directions

  • Preheat oven to 375 degree F. Coat two 1-1/2- or 2-quart baking dishes or a 3-quart rectangular baking dish with nonstick cooking spray.

  • For topping, in a medium bowl, stir together 1/2 cup of the flour, the oats, wheat germ, brown sugar or substitute, and cinnamon. Stir in butter; set aside.

  • Core and chop apples; place in a very large bowl. Stir in lime juice. Stir in remaining 1/4 cup flour. Fold in mango.

  • Place apple-mango mixture in the baking dish(es). Top with oat topping. Bake, uncovered, for 30 minutes. Sprinkle with pecans; bake for 10 to 15 minutes more or until apples are tender.

Cool slightly. Serve warm. If desired, top with dessert topping. Makes 16 (3/4-cup) servings.

https://www.bhg.com/recipe/desserts/apple-mango-crisp/

941-378-9036

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