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Meal 1

Zucchini Pasta Primavera

YIELDS 3

15 minPrep Time

20 minCook Time

35 minTotal Time

Ingredients

1.5 cup broccoli florets

1 tablespoon extra virgin olive oil

3 teaspoons minced garlic

¼ teaspoon red pepper flakes (or just a pinch)

1 cup cherry tomatoes, halved

½ small red onion, peeled, thinly sliced

1/2 cup defrosted green peas

1 bell pepper, seeds and top removed, thinly sliced

salt and pepper, to taste

2 tablespoons freshly chopped parsley

2 medium zucchinis, Blade C

2 medium carrots, peeled and then shaved with a vegetable peeler

2 tablespoons lemon juice

1/2 cup grated parmesan cheese + more to garnish

Instructions

Bring a medium pot filled halfway with lightly salted water to a boil. Once boiling, add in the broccoli and cook for 2 minutes or until tender but still crunchy. Drain into a colander, pat dry and set aside.

Place a large skillet over medium heat and add in the olive oil. Once the oil heats, add in the garlic, red pepper flakes and onions. Cook the onions for 2-3 minutes or until translucent. Then, add in the tomatoes, green peas and bell pepper and season with salt and pepper. Cook for about 3 minutes or until the bell pepper softens.

Add in the zucchini noodles, carrot shavings, lemon juice and parsley and toss for 2-3 minutes or until the zucchini noodles are al dente.

Add in the broccoli and parmesan cheese and toss completely to spread the cheese.

Plate into bowls and top with additional parmesan cheese, to garnish.

https://inspiralized.com/zucchini-pasta-primavera/

Roasted Broccoli Salad with Celery and Apple

Ingredients

1 1/2 pounds fresh broccoli, tops cut into bite-size florets, stems peeled and chopped (about 6 cups)

1/4 cup avocado oil

1 teaspoon salt

3/4 teaspoon black pepper

1/2 teaspoon cayenne (optional)

2 tablespoons fresh lemon juice

1/2 teaspoon Dijon mustard

3 ribs celery, diagonally sliced (about 3/4 cup)

1 small firm red apple (such as Gala), chopped (about 1 cup)

1/4 cup slivered almonds, toasted

How to Make It

Step 1

Preheat oven to 450ºF; line 2 large baking sheets with parchment. Place broccoli in a large bowl and drizzle with 1 tablespoon oil; sprinkle with 1/2 teaspoon each salt and pepper. Sprinkle with cayenne, if desired. Using your hands, toss to coat broccoli with oil and seasonings; spread broccoli evenly on baking sheets. Roast until broccoli is tender and lightly charred in spots, 10 to 15 minutes, stirring once and switching baking sheets from top to bottom halfway through. Let cool completely, about 20 minutes.

Step 2

Meanwhile, whisk together lemon juice, mustard, and remaining 1/2 teaspoon salt and 1/4 teaspoon pepper in a large bowl. Slowly drizzle in remaining 3 tablespoons oil, whisking constantly until blended.

Step 3

Add celery, apple, and roasted broccoli to dressing; toss to coat. Top with almonds and serve.

https://www.health.com/recipes/roasted-broccoli-salad-with-celery-and-apple

Crunchy Pear & Celery Salad

Ingredients

4 stalks celery, trimmed and cut in half crosswise

2 tablespoons cider, pear, raspberry or other fruit vinegar

2 tablespoons honey

¼ teaspoon salt

2 ripe pears, preferably red Bartlett or Anjou, diced

1 cup finely diced white Cheddar cheese

½ cup chopped pecans, toasted (see Tip)

Freshly ground pepper, to taste

6 large leaves butterhead or other lettuce

Directions

1Soak celery in a bowl of ice water for 15 minutes. Drain and pat dry. Cut into ½-inch pieces.

2Whisk vinegar, honey and salt in a large bowl until blended. Add pears; gently stir to coat. Add the celery, cheese and pecans; stir to combine. Season with pepper. Divide the lettuce leaves among 6 plates and top with a portion of salad. Serve at room temperature or chilled.

http://www.eatingwell.com/recipe/249276/crunchy-pear-celery-salad/

Red Wine Apple Pear Galette

Servings 6

Ingredients

for the pastry

1 c all-purpose flour

2 tbsp granulated sugar

1/4 tsp kosher salt

1 c stick cold unsalted butter 1/2, diced, plus more for greasing pie pan

3 tbsp ice water plus more for dabbing onto the pastry

1 egg white lightly beaten

2 tbsp sliced almonds

turbinado sugar for sprinkling

for the filling

1 1/4 c red wine recommended: cabernet sauvignon

6 tbsp sugar

1 cinnamon stick

1 inch large apple recommended: red, peeled, cored, and sliced 1/4 thin

1 inch large pear recommended: Anjou, peeled, cored, and sliced 1/4 thin

1/4 tsp kosher salt

Zest of 1 medium orange

Instructions

Start out by creating your pastry dough. Whisk the flour, sugar, and salt together in a large bowl. Add in the cubed butter and use two knives, or a pastry blender, to cut the butter into the flour. Combine until the clumps of flour and butter are no bigger than the size of peas. Stream in the cold water and combine until a crumbly dough forms.

Turn out the dough onto a large sheet of plastic wrap. Use the wrap to gather the dough together into a large mass. Wrap tightly and mold into a disc shape. Refrigerate the dough for at least 30 minutes.

Meanwhile, create your syrup for the fruit by adding the wine, sugar, cinnamon stick and zest to a large pot. Give everything a stir and bring the mixture to a boil over high heat. Add the apple slices and pear slices to the pot and reduce the heat to medium low. Let the mixture simmer for 30 or so minutes, or until there's only about a tablespoon of the wine syrup left in the pot. Scoop out the slices with a slotted spoon and transfer them to a plate to slightly cool.

Take out your pastry dough from the fridge and use a rolling pin to roll out the dough into a large circle, about 1/8" thick. Make sure to roll in one direction only (rather than back and forth), and rotate the pastry often to create an even circle. If any cracks appear, simply dip your finger into the ice cold water and dab it onto the crack. Sprinkle a little flour over the wet spot and continue rolling.

Carefully fold your pastry dough in half and transfer to a 9 inch pie pan that's been greased with butter. Unfold the pastry dough so that it is centered in the pie pan. Don't mold the dough to the pan.

Layer your apple and pear slices in a spiral, starting outward, about 1/2 an inch in from the inner edges of the pie pan. Spiral the slices in to the center, overlapping as you go. Fold the hanging pastry dough over the fruit, in towards the center, creating an envelope for the fruit.

Brush the dough with the egg white before sprinkling sliced almonds and turbinado sugar on top. Bake the galette at 450°F for 22 to 25 minutes, until the pastry is golden. Serve warm with a scoop of ice cream or freshly whipped cream.

https://www.monpetitfour.com/red-wine-apple-pear-galette-3/

Meal 2

Crustless Quiche

Crustless Quiche Base:

6 eggs

1 cup milk

1 cup cheese (grated (cheddar cheese, swiss cheese or mozzarella))

2 tbsp parmesan cheese (optional)

salt & pepper to taste

1 cup optional ingredients (See Below)

Optional Ingredients: As a general rule I add a combined amount additional ingredients. (Basically 1/3 cup of each to make a total of 1 cup.) Here are some ideas:

1 cup Additional Ingredients:

cubed ham or crumbled cooked bacon

chopped broccoli

chopped tomatoes

sliced onions or green onions

chopped spinach

chopped asparagus

cooked cubed potato

INSTRUCTIONS

Preheat your oven to 350 degrees.

Whisk together the milk, egg, cheese and salt & pepper.

Stir in any additional ingredients.

Pour the egg mixture into an pie dish, and bake uncovered for about 45 minutes. Or until the centre is set, and not jiggly.

https://www.aprettylifeinthesuburbs.com/crustless-quiche/

Apple, Orange and Celery Blend

Ingredients

1/2 cup - Orange juice

3 tbsp - chopped Apple

2 tbsp - chopped Celery Stalks

2 tbsp - Honey

4 to 6 - crushed ice cubes

How to Make Apple, Orange and Celery Blend

Place all the ingredients in the blender and blend till smooth.

Add ice cubes and blend for few more seconds.

Pour in a glass and serve garnished with celery leaves and orange rind.

http://www.bawarchi.com/recipe/apple-orange-and-celery-blend-oertMubecbbih.html

Red Leaf, Radish, and Pine Nut Salad

YIELD

Makes 4 servings

ACTIVE TIME

10 min

TOTAL TIME

15 min

INGREDIENTS

1/4 cup extra-virgin olive oil

1/4 teaspoon grated lemon zest

1/4 teaspoon grated orange zest

1 tablespoon fresh lemon juice

1 tablespoon fresh orange juice

1 large head red-leaf lettuce (1 pound), torn into pieces

6 radishes, cut into thin wedges

1/4 cup pine nuts (about 1 ounce)

PREPARATION

Whisk together oil, zests, juices, a rounded 1/4 teaspoon salt, and 1/4 teaspoon pepper in a large bowl until salt has dissolved.

Add lettuce and radishes and toss. Serve topped with pine nuts.

https://www.epicurious.com/recipes/food/views/red-leaf-radish-and-pine-nut-salad-351899

Orange-Glazed Bananas

Ingredients

4 firm unpeeled bananas (about 1 1/2 pounds)

2 tablespoons light stick butter

1/3 cup packed light brown sugar

1/2 teaspoon grated fresh orange rind

1/4 teaspoon ground cinnamon

1/3 cup fresh orange juice

1 cup vanilla light ice cream

4 teaspoons coarsely chopped pecans, toasted

How to Make It

Step 1

Peel bananas; cut each banana in half crosswise, and then cut in half lengthwise. Set aside.

Step 2

Melt butter in a large nonstick skillet over medium heat. Add sugar and next 3 ingredients; cook until mixture is syrupy and bubbly, stirring often. Add bananas, and cook 3 minutes or until bananas are softened, basting frequently with syrup.

Step 3

Serve bananas with vanilla light ice cream, and top with toasted pecans.

https://www.myrecipes.com/recipe/orange-glazed-bananas

Meal 3

Asparagus, Zucchini, and Sweet Pepper Crepes with Orange Cream

Prep 10 m

Ready In 45 m

Ingredients

Orange Cream

4 ounces soft tofu (fresh bean curd)

½ teaspoon finely shredded orange peel

3 tablespoons orange juice

2 tablespoons plain fat-free Greek yogurt

¼ teaspoon snipped fresh dill

¼ teaspoon salt, divided

¼ teaspoon black pepper, divided

Whole-Wheat and Flax Crepes

½ cup low-fat milk (1%)

2 tablespoons refrigerated or frozen egg product, thawed

¼ cup all-purpose flour

1 tablespoon whole-wheat flour

1½ teaspoons flaxseed meal

1 teaspoon vegetable oil

1 pinch salt

Nonstick cooking spray

Asparagus, Zucchini, and Sweet Pepper

1 tablespoon light butter with canola oil

¾ cup chopped red sweet pepper (1 medium)

¾ 1-inch pieces fresh asparagus

½ small zucchini, halved lengthwise and sliced crosswise into ¼-inch-thick slices ( ½ cup)

2 cloves garlic, minced

1 sprig Fresh dill (optional)

Orange wedges

Directions

1To prepare the Orange Cream: In a blender or food processor combine tofu, orange peel, orange juice, yogurt, dill, teaspoon salt, and teaspoon black pepper. Cover and process or blend until smooth; set aside.

2To prepare the Whole-Wheat and Flax Crepes: In a small bowl combine low-fat milk and egg. Add all-purpose flour, whole-wheat flour, flaxseed meal, vegetable oil, and pinch salt; whisk until smooth.

3Heat a lightly greased 6-inch skillet over medium-high heat; remove from heat. Spoon in 2 tablespoons of the batter; lift and tilt skillet to spread batter evenly. Return to heat; cook 1 to 2 minutes or until browned on one side only. (Or, cook on a crepemaker according to manufacturer's directions.) Invert over paper towels; remove crepe. Repeat with the remaining batter to make six crepes total, greasing skillet occasionally. If crepes are browning too quickly, reduce heat to medium. Set aside; keep warm.

4To prepare the vegetables: In a 6-inch skillet melt butter over medium heat. Add sweet pepper, the remaining salt, and the remaining black pepper; cook 5 minutes. Add asparagus; cook 2 minutes more. Stir in zucchini and garlic; cook 2 to 3 minutes more or until vegetables are tender.

5In a small bowl combine cooked vegetables and Orange Cream. Spoon about ⅓ cup of the vegetable-tofu mixture on a crepe. Fold crepe into quarters or roll up. Transfer to a serving platter. Repeat with the remaining crepes and vegetable-tofu mixture. If desired, sprinkle with additional fresh dill. Serve with orange wedges.

http://www.eatingwell.com/recipe/265270/asparagus-zucchini-and-sweet-pepper-crepes-with-orange-cream/

Roasted Vegetables Recipe

Ingredients:

6 medium yellow potatoes, unpeeled and sliced into 3/4″ to 1″ thick pieces 1 medium butternut squash, peeled, seeded and sliced into 3/4″ – 1″ thick pieces 2 large carrots, peeled and sliced into 1/2″ thick rounds 4 cloves of garlic, finely chopped 1 large or 2 medium zucchini, sliced into 3/4″ thick rounds 2 red, yellow or orange bell peppers, cut into 1″ pieces 1.5 Tbsp garlic salt, or to taste Freshly grated black pepper, to taste Extra light olive oil, or avocado oil, or vegetable oil 1/2 cup shredded parmesan or mozzarella cheese

What you will need:

2 9x13 metal baking pans or (1) large roasting pan lined with foil.

Instructions

Prep:

Preheat Oven to 450˚F with the oven rack in the center of the oven. Line baking pans with foil and generously grease with about 1 Tbsp olive oil in each pan.

How to:

Start with the vegetables that take longer to bake: place potatoes, butternut squash, carrots and 1/2 of chopped garlic into a large mixing bowl. Drizzle with 2 Tbsp olive oil and sprinkle with black pepper and 1 Tbsp garlic salt, or to taste. Stir to coat the veggies evenly. Divide this mixture into your two prepared baking pans and roast uncovered at 450˚F for 10 minutes.

In the same mixing bowl, combine remaining veggies: zucchini, bell pepper, remaining chopped garlic, 1 Tbsp olive oil, black pepper and 1/2 Tbsp garlic salt, or to taste and stir well to combine. Remove roasting pans from the oven and quickly place the mixed vegetables evenly over the top. Return to the oven and roast an additional 20-25 minutes or until potatoes and squash are tender and easily pierced with a fork.

Sprinkle the top with shredded cheese and place under the broiler for 1-2 min or until cheese melts.

https://natashaskitchen.com/roasted-vegetables-recipe/

Broccoli Apple Salad

Ingredients

5 cups Fresh broccoli florets, about 3 medium heads

1/2 cup Shredded carrots

1 large Red onion diced

2 ribs Celery sliced

4 Pink Lady apples, chopped

1/2 cup Dried cranberries

1/2 cup White raisins

1/4 cup Unsalted sunflower seeds

Creamy dressing ingredients:

3/4 cup Mayonnaise

2 Lemons Juice of

2 tablespoons Sugar or to own taste

Kosher salt to own taste

Freshly ground black pepper to own taste

Instructions

In a large glass bowl combine broccoli florets, cup shredded carrots, diced red onion, sliced celery, chopped Pink Lady apples, dried cranberries, raisins, and sunflower seeds.

In a small glass bowl combine mayonnaise, juice of 2 lemons, sugar, kosher salt, and fresh ground pepper to own taste.

Add salad dressing mixture to large dish and toss ingredients to combine the salad dressing and veggies.

Place in the refrigerator for about 30 minutes before serving.

https://themccallumsshamrockpatch.com/2017/03/06/broccoli-apple-salad/

Apple Pear Crisp

Ingredients

Apple Pear Filling:

3 bosc pears, peeled and sliced

4 pink lady apples, peeled and sliced

2 teaspoons cinnamon

1/2 teaspoon nutmeg

3 tablespoons raw honey

1/2 teaspoon salt

2 tablespoons of lemon juice

Crisp Topping:

1 cup regular oats

1/2 cup white whole wheat flour

1/4 cup brown sugar

1 teaspoon cinnamon

1/2 teaspoon salt

6 tablespoons chilled unsalted butter, cut into pieces

Instructions

Preheat oven to 350.

To a large bowl add, sliced pears, sliced apples, cinnamon, nutmeg, raw honey, salt, and lemon juice. Gently toss to coat all the fruit with the spices.

Pour fruit mixture into 13×9″ baking dish or 11″ skillet.

In medium bowl, add regular oats, flour, brown sugar, cinnamon, salt, and butter.

Using your hands or a pastry blender, combine the butter into the dry ingredients until everything is combined and crumbly.

Sprinkle Crisp topping on top of the fruit mixture.

Bake for 35-40 minutes, until top is browned.

Remove from oven and serve! (optional: top with vanilla ice cream)

https://www.joyfulhealthyeats.com/cinnamon-apple-pear-crisp/

Extras

Vegetable Curry with Butternut Squash, Broccoli, & South Indian Flavors

Serves: 6

Ingredients

2 tbs. olive oil

1 large, finely-diced yellow onion

4 medium cloves garlic, minced

One 2 in. piece fresh ginger, peeled and finely grated (about 1 tbs.)

3-4 tbs. ground curry powder

2 tsp. brown sugar

1 tbs. tomato paste

2 c. low-sodium chicken broth (or vegetable)

1 c. light coconut milk

One 3 in. cinnamon stick

Salt & freshly ground black pepper

4 c. broccoli florets, cut to 1/2 in. (or cauliflower)

3 c. peeled butternut squash, cut into 1 in. cubes (or sweet potato)

2 medium tomatoes, cored, seeded, and coarsely chopped (about 1 1/2 c.)

1 c. peeled carrots, cut into 1/2 in. rounds (about 2 large)

One 15 1/2 oz. can chickpeas, drained & rinsed

4 oz. baby spinach (about 4 c.)

2 tbs. fresh lime juice

1 tsp. grated lime zest

2 tbs. chopped fresh cilantro (or basil or parsley)

Directions

In a large Dutch oven or other heavy-bottom pot, heat the oil over medium-high heat. Add the onion and cook until beginning to brown, about 3 to 4 minutes. Stir occasionally. Reduce heat to medium-low to medium and cook until the onion is richly browned (caramelized), 5 to 7 more minutes. Add the garlic, ginger, curry powder, and sugar and cook, stirring for about 1 minute to blend the flavors. Add the tomato paste and stir until well blended, about 1 minute more.

Add the broth, coconut milk, cinnamon stick, 1 tsp. salt, and 1/4 tsp. pepper and bring to a boil. Reduce heat to medium-low to low and simmer for about 10 minutes.

Add the broccoli, butternut, tomatoes, and carrots and raise the heat to medium high. Return to a boil, then reduce the heat to medium-low, cover, and simmer until the vegetables are tender, about 20 to 25 minutes. Discard cinnamon stick.

At this point you can scoop two ladles full of curry into a blender or food processor and coarsely puree; add back into the curry to add a thicker, creamier texture.

Stir in the chickpeas, spinach, lime juice, and zest; cook until spinach has wilted and beans heat up, about 3 minutes more. Season with more salt & pepper to taste. Serve garnished with cilantro, or other fresh herbs of your choice.

https://guidosfreshmarketplace.com/resources/vegetable-curry-with-butternut-squash-broccoli-south-indian-flavors/

GARDEN VEGETABLE SOUP

PREP TIME: 10 minutes

COOK TIME: 25 minutes

TOTAL TIME: 35 minutes

YIELD: 35

ingredients

1 tablespoon olive oil

3 garlic cloves, minced

1 medium yellow or sweet onion, chopped

2 celery stalks, chopped

3 carrots, chopped

8 cups reduced-sodium chicken broth

1 cup chopped broccoli florets (about 1/3 of a head)

1 cup chopped cauliflower florets (about 1/3 of a head)

1 zucchini, halved and sliced

1/4 head of cabbage, roughly chopped

2 cups roughly chopped kale (about 4 stalks)

1 15-ounce can petite diced tomatoes, drained of juices (can use regular diced tomatoes)

instructions

In a large stockpot over medium heat, sauté garlic, onion, carrots, celery until onion in translucent – about 7 minutes.

Add chicken broth and remaining vegetables (except the tomatoes).

Cover pot and bring to a boil.

When soup is boiling, reduce heat to low and simmer for 10 minutes.

Add tomatoes and simmer for about 5 more minutes or until vegetables are tender.

https://www.simplywhisked.com/garden-vegetable-soup/

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