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This Week's Recipes

Meal 1

GRILLED VEGETABLE SANDWICH WITH HERBED RICOTTA INGREDIENTS ⦁ 1 cup ricotta cheese ⦁ 1 tablespoon each of fresh basil, chives and parsley, chopped ⦁ 1 clove garlic, minced ⦁ 1 tablespoon extra virgin olive oil plus more for drizzling ⦁ kosher salt and freshly ground black pepper ⦁ 1 portobello mushroom ⦁ 1 medium zucchini, sliced lengthwise ⦁ 1 medium yellow squash, sliced lengthwise ⦁ ½ medium eggplant, sliced into rounds ⦁ ½ red onion, peeled and sliced into rounds ⦁ ½ red bell pepper, seeded and sliced in half or quarters ⦁ 2 teaspoons dried oregano ⦁ 1 loaf ciabatta bread or other soft bread sliced into 6-inch sections and cut in half ⦁ ½ cup arugula leaves ⦁ Balsamic glaze INSTRUCTIONS ⦁ In a small bowl, combine the ricotta cheese, fresh herbs, garlic clove, 1 tablespoon extra virgin olive oil, kosher salt and freshly ground black pepper and mix until smooth. Set aside. ⦁ Oil the grill grates with paper towels lightly coated with grapeseed or canola oil. Preheat the grill on medium high for 10-15 minutes. ⦁ Drizzle the vegetables with extra virgin olive oil and season with dried oregano and kosher salt and pepper. ⦁ Drizzle some additional olive oil on the cut side of the ciabatta. ⦁ Place the vegetables on the grill and cook undisturbed for 5 minutes. Gently flip veggies with a spatula when veggies start to soften and grill marks develop. Cook for another 5 minutes. Toast the cut sides of the ciabatta. Transfer the veggies and ciabatta to a platter. ⦁ Spread the herbed ricotta mixture on the cut sides of the bread slices. Top the bottom bread slices with layers of grilled vegetables and arugula then drizzle with balsamic glaze.

TOMATO SALAD WITH CORN, SUMMER SQUASH AND ROASTED ONIONS INGREDIENTS ⦁ 2 medium onions (use new onions if you can find them) ⦁ 5 tablespoons olive oil, divided ⦁ Salt ⦁ 1 yellow summer squash ⦁ 2 small ears corn, blanched ⦁ 1 scallion, finely chopped (or use fresh green onion tops if you have them) ⦁ 2 cups Sungold tomatoes (or other small, sweet tomatoes) ⦁ Coarsely ground black pepper ⦁ 2 teaspoons sherry vinegar ⦁ 1 teaspoon honey ⦁ 10 large basil leaves INSTRUCTIONS ⦁ Heat the oven to 400 degrees F. Peel and slice the onions into 1/2-inch rings, and then arrange them on a rimmed baking sheet. Drizzle the onions with 2 tablespoons of the olive oil, sprinkle generously with salt, and smush everything around to coat the onions on both sides. Roast them for about 40 minutes, flipping them over halfway through, until they're brown and soft. Let the onions cool and then roughly chop them. Set aside. ⦁ Dice the squash (aim for 1/4 inch) and put it in a large bowl; you should have about a cup. Strip the kernels from the ears of corn and add them to the bowl with the squash. Finely chop the scallion and add to the bowl. Halve the tomatoes (or quarter them if they're bigger than a cherry) and add them to the bowl. Add the chopped roasted onions, a tablespoon of olive oil and a few pinches of salt and pepper. Stir everything together gently. ⦁ In a small bowl, whisk the vinegar with the honey; whisk in the remaining 2 tablespoons of olive oil and some more salt and pepper. Stir about two-thirds of the dressing into the salad, taste, adding more if you like. Roughly chop the basil, stir it into the salad and serve. This salad travels well and is still good the next day; I recommend eating it within 24 hours.

Apple, Pear and Cucumber Salad

Ingredients: ⦁ 2 tablespoons gluten-free mustard ⦁ 2 teaspoons dried dill or 2 tablespoons fresh dill, chopped ⦁ 1/4 cup apple cider vinegar ⦁ 1/2 teaspoon brown sugar ⦁ 1/4 cup olive oil ⦁ 2 seasonal crunchy tart apples, such as Gala, Pink Lady or Braeburn, thinly sliced ⦁ 1 ripe pear, such as Anjou or Bartlett, thinly sliced ⦁ 1 English cucumber, sliced into thin rounds ⦁ 1 small sweet onion, thinly sliced Method: In a small bowl, stir together the mustard, dill, vinegar, sugar and olive oil. Set aside.

In a large serving bowl, toss apples, pears, cucumber and onion with dressing.

Nutritional Info: Per Serving: 160 calories (100 from fat), 12g total fat, 1.5g saturated fat, 50mg sodium, 15gcarbohydrates, (2 g dietary fiber, 10g sugar), 1g protein.

Strawberry Banana Pancake Skewers

Under 30 min Ingredients for 4 servings ⦁ 1 cup flour ⦁ 2 tablespoons sugar ⦁ 2 tablespoons baking powder ⦁ 1 pinch salt ⦁ 1 egg ⦁ 1 ¼ cups milk ⦁ 1 tablespoon butter, melted ⦁ strawberry, sliced ⦁ banana, sliced ⦁ powdered sugar, to taste ⦁ maple syrup, to taste Preparation ⦁ In a large mixing bowl combine the dry ingredients by sieve. ⦁ Beat together the egg, milk and butter in a separate bowl, then combine with the dry ingredients. ⦁ Gently whisk the mixture just enough to moisten the flour to be sure not to over mix. Transfer the batter into a larger squeeze bottle. ⦁ On a non-stick pan, squeeze a quarter-sized amount of the batter. Flip when bubbles rise and the bottom has browned. ⦁ When the pancakes are done, start assembly from bottom to top with a pancake, strawberry, banana. Repeat twice finishing with a pancake on the top and a skewer down the center. NOTE: Feel free to use any fruit combinations to your liking. ⦁ Finish with powdered sugar and maple syrup.

Meal 2

Fish Tacos with Tomato and Orange Salsa

Serves 4.

Ingredients: ⦁ 1/2 lb. salmon fillet, skin removed ⦁ Kosher salt, to taste, plus 1/4 tsp. ⦁ Freshly ground pepper, to taste ⦁ 1/2 cup diced peeled English cucumber ⦁ 2 Tbs. thinly sliced green onion ⦁ 1/2 to 1 tsp. minced jalapeño chili, or to taste ⦁ 1/2 tsp. grated orange zest ⦁ 3 Tbs. fresh lime juice For the tomato and orange salsa: ⦁ 1 large navel orange ⦁ 1 large tomato, cut into 1/2-inch dice ⦁ 2 Tbs. finely chopped fresh cilantro ⦁ 1/2 to 1 tsp. minced jalapeño chili, or to taste ⦁ 1/2 tsp. grated orange zest ⦁ 1 Tbs. fresh lime juice ⦁ 1/2 tsp. kosher salt ⦁ 4 large or 8 small soft white or yellow corn tortillas ⦁ 1 cup loosely packed chiffonade-cut romaine lettuce, outer leaves only

Directions: ⦁ Preheat a broiler, or preheat an oven to 425°F. Season the salmon lightly on both sides with salt and pepper.

By broiler: Place the salmon on a broiler pan and slip it in the broiler about 3 inches from the heat source. Broil, turning once, until the salmon is slightly translucent in the very center at the thickest part, about 4 minutes per side.

By oven: Place the salmon in a baking pan in the oven and bake until slightly translucent in the very center at the thickest part, allowing slightly less than 10 minutes per inch of thickness.

2. Transfer the salmon to a plate and let cool to room temperature. (The fish will continue to cook away from the heat until opaque.) Flake into a large bowl, discarding any errant bones.

3. Add the cucumber, green onion, jalapeño, orange zest and the 1/4 tsp. salt to the fish. Sprinkle with the lime juice and toss lightly to combine.

4. To make the salsa, cut a thick slice off the top and bottom of the orange to reveal the flesh. Stand the orange upright on a cutting board. Following the contour of the fruit and rotating it with each cut, slice downward to remove the peel, pith and membrane. Holding the fruit over a bowl, cut along each side of the membrane between the sections, letting each freed section drop into the bowl. Cut the sections into bite-size pieces and return them to the bowl.

5. Add the tomato, cilantro, jalapeño, orange zest, lime juice and salt to the bowl holding the orange pieces. Stir gently to combine.

6. To assemble the tacos, set the tortillas on a work surface. Place some of the lettuce on each tortilla, dividing it evenly. Add some of the salmon mixture to each, then top with some of the salsa, again dividing evenly. Fold or roll the tortillas, arrange on a platter and serve.

Fresh Tomato Apple Soup Prep Time: 5 minutes Cook Time: 20 minutes Total: 25 minutes

Serves: 2

Ingredients ⦁ 2 tablespoons ⦁ extra virgin olive oil ⦁ ½ large yellow onion minced ⦁ 2 cloves garlic minced ⦁ 5 large ripe soft tomatoes ⦁ 2 large sweet apples peeled and roughly chopped ⦁ 2 cups vegetable broth ⦁ 2 teaspoon ⦁ turmeric powder ⦁ 1 teaspoon dill ⦁ Pinch of ⦁ Himalayan salt ⦁ Pinch of Cayenne pepper ⦁ Emmentaler cheese if desired and to taste* Instructions ⦁ Heat olive oil in a large saucepan or soup pot over medium heat. Add minced onion and garlic, and cook for few minutes, stirring often until onion is translucent. ⦁ Add roughly chopped tomatoes and apples. Sprinkle with salt. Cook, stirring often, for 20 minutes, until apples are tender. ⦁ Pour in some boiled vegetable broth. Bring all to a boil. ⦁ Remove from the heat. Puree in blender until very smooth. ⦁ Return the soup to the saucepan and stir in turmeric, dill and cayenne pepper. Add more salt to taste. ⦁ Add some more boiled vegetable broth until you get thick creamy soup. ⦁ Pour the soup into bowls and serve. ⦁ Garnish with grated Emmentaler cheese.*

Bitter is Better Dandelion Salad

Ingredients ⦁ 2 cups (2 large handfuls) dandelion leaves, coarsely chopped ⦁ 1/2 red onion, slice ⦁ 250g kumato baby tomatoes, chopped ⦁ 1 cucumber, chopped ⦁ 1 avocado, sliced Balsamic Dressing: ⦁ 1/4 cup (60 ml) extra-virgin olive oil ⦁ 1 tbsp fig balsamic vinegar ⦁ 1 tbsp lemon juice ⦁ sea salt and pepper, to taste Directions 1. Wash all produce and prepare ingredients. 2. Add all the salad ingredients into a bowl. 3. Combine dressing ingredients in a small bowl then add over salad. Dress as you like (you may want more or less dressing) and toss well to coat salad evenly. Prep Time: 20 minutes Cook Time: 0 minutes Total Time: 20 minutes Servings: 2 - 4 Substitutions ⦁ Dandelion leaves – kale, spinach, lettuce ⦁ Kumato cherry tomatoes – any other tomato variety ⦁ Red onion – any onion, leek or chives ⦁ Cucumber – Green pepper, celery ⦁ Olive oil – avocado oil, flaxseed or hemp seed oil ⦁ Fig balsamic – pear, apple, blueberry or caramelized balsamic vinegar or just a plain balsamic or apple cider vinegar Calories: 250 Fat: 22g Trans Fat: 3g Cholesterol: 0mg Sodium: 30mg Carbohydrates: 14g Fiber: 6g Sugars: 5g Protein: 3g

Strawberry Banana Cheesecake Bites

Yields: 12 servings | Serving Size: 2 cheesecake bites | Calories: 100 | Total Fat: 7 g | Saturated Fat: 4 g | Trans Fat: 0 g | Cholesterol: 21 mg | Sodium: 61 mg | Carbohydrates: 9 g | Dietary Fiber: 1 g | Sugars: 7 g | Protein: 2 g |

Ingredients ⦁ 24 large strawberries ⦁ 1/2 ripe banana ⦁ 8 ounces low-fat cream cheese, softened ⦁ 2 tablespoons honey ⦁ 1 teaspoon freshly squeezed lemon juice ⦁ 1 teaspoon vanilla ⦁ stevia liquid to taste ⦁ 1 tablespoon crushed almonds ⦁ 1 tablespoon coconut sugar ⦁ 1/4 teaspoon cinnamon ⦁ mint leaves for garnish Instructions ⦁ Slice the green tops from the strawberries. Slice a small portion from the bottom of each strawberry, so the stand up straight. With a paper towel, gently dry off the top of each fresh-sliced strawberry. Place strawberries on serving platter. ⦁ Using a mixer, beat together banana, cream cheese, honey, lemon juice, and vanilla until light and fluffy. Beat in stevia until the mixture is preferred sweetness. ⦁ Either spoon banana mixture into an icing bag fitted with a large star tip. Pipe onto the top of each prepared strawberry, or add banana mixture to a gallon size ziplock bag and snip off about 1/2-inch on one of the bottom corners, or simply spoon mixture into each strawberry. ⦁ In a small bowl, stir together crushed almonds, coconut sugar, and cinnamon. Sprinkle on top of strawberries. ⦁ Enjoy immediately, or refrigerate until ready to serve. For best results, serve within 3-4 hours of preparing.

Meal 3

Tomato, Squash and Eggplant Gratin

INGREDIENTS ⦁ 2 pounds ripe, firm tomatoes, round or Roma, sliced thin ⦁ 1 red torpedo onion, sliced thin ⦁ ½ to ¾ pound zucchini, preferably mixed green and yellow, sliced thin ⦁ 1 long, thin eggplant, sliced thin (if all you can find is a bulbous eggplant, cut in half or in quarters and slice it thin) ⦁ Salt and freshly ground pepper ⦁ ¼ cup extra virgin olive oil ⦁ 2 teaspoons chopped fresh rosemary, plus a few sprigs ⦁ 2 teaspoon fresh thyme leaves, plus a few sprigs PREPARATION ⦁ Preheat the oven to 375 degrees. Oil a 2-quart rectangular or oval baking dish. ⦁ Combine the vegetables in a large bowl and season with salt and pepper. Add the olive oil, chopped rosemary and thyme leaves and toss gently. ⦁ Arrange the vegetables in rows in the baking dish in this order: tomato slice, eggplant slice, tomato slice, squash slice, onion slice, tomato slice, eggplant slice, tomato slice, etc. Each slice of eggplant should have a tomato slice on either side. The vegetables should not be lying flat; they should be arranged in the dish as if you had stacked them, then lay the whole stack in the dish, all of the rounds slanting slightly to one side. Insert the herb sprigs into the dish. Pour any juice left in the bowl on top. Cover tightly with foil. ⦁ Place in the oven and bake 1 hour. Remove the foil and continue to bake for another 30 minutes, until the vegetables are thoroughly tender and lightly colored on the edges.

Cucumber & Squash Salad

Ingredients ⦁ 1 cup thinly sliced cucumber ⦁ 1 cup thinly sliced yellow summer squash ⦁ 2 tablespoons chopped green onion ⦁ 1 tablespoon shredded Parmesan cheese ⦁ Dash crushed red pepper flakes ⦁ 2 tablespoons prepared Italian salad dressing Directions ⦁ In a small bowl, combine the first five ingredients. Drizzle with salad dressing; toss to coat. Nutrition Facts 3/4 cup: 86 calories, 6g fat (1g saturated fat), 2mg cholesterol, 298mg sodium, 6g carbohydrate (2g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1 fat.

Pear, Blueberry, Cucumber, Tomato Fruit Salad by Laura Friendly Prep Time: 15 minutes Refrigeration Time: about 25 minutes Serves: 4 Poppy Seed Dressing ⦁ 4 tbsp light oil (avocado) ⦁ 2 tbsp agave nectar ⦁ 1 tbsp apple cider vinegar ⦁ juice & zest of 1 lime ⦁ ½ tsp poppy seeds ⦁ ¼ tsp salt Fruit Salad ⦁ 1 pear, diced ⦁ 1 english cucumber, sliced or diced ⦁ 1 cup sweet cherry tomatoes, cut in half lengthwise ⦁ 1 cup sweet blueberries ⦁ 1 avocado, diced Poppy Seed Dressing

Start to Finish: 5 minutes ⦁ In a small bowl, whisk together oil, agave, vinegar, lime juice, lime zest, poppy seeds and salt. ⦁ Set aside.

Pear, Blueberry, Cucumber, Tomato Fruit Salad by Laura Friendly Start to Finish: about 10 minutes ⦁ In a large bowl, toss together diced pear, cucumber, tomatoes and blueberries. ⦁ Pour Poppy Seed Dressing over the top and mix well. ⦁ Refrigerate for about 25 minutes, top with avocado and serve.

Apple Pear Crisp

Prep Time 10 minutes Cook Time 40 minutes Total Time 50 minutes Servings 6 people Calories 403 kcal Author Natalie Ingredients ⦁ 2 medium apples sliced ⦁ 2 medium pears sliced ⦁ 1/4 cup maple syrup ⦁ 1 teaspoon vanilla extract ⦁ 1 teaspoon ⦁ Ceylon cinnamon ⦁ 1/4 teaspoon nutmeg ⦁ 1/4 teaspoon allspice ⦁ 2 teaspoon tapioca flour or cornstarch, or flour Topping ⦁ 1 rolled oats* ⦁ 1 cup oat flour ⦁ 1/4 ⦁ Himalayan salt ⦁ 2 tablespoons maple syrup ⦁ 1/4 teaspoon ⦁ Ceylon cinnamon ⦁ 1/3 cup walnuts roughly chopped ⦁ 1/2 cup ⦁ coconut oil softened Instructions ⦁ Preheat oven to 350F (180C). ⦁ Wash, core and slice apples and pears. ⦁ In a large bowl (or right in your baking dish) combine apples, pears, syrup, vanilla, all the spices, and tapioca flour. Mix well and layer into a 9 x 9 baking dish. Set aside for few minutes. ⦁ In another medium-size bowl, combine oats, flour, salt, syrup, and cinnamon. Add the coconut oil and using a pastry cutter, two forks, or your hands, work the coconut oil into the mixture until becomes crumbly. Toss in the walnuts and mix well. ⦁ Spread oat mixture evenly over the fruit mixture. ⦁ Bake for 35 – 40 minutes, until apples and pears are fork tender. Let cool 5 minutes before serving. ⦁ Serve warm.


Stuffed Portobello Mushrooms

6 servings Ingredients: ⦁ ¼ cup diced red onion ⦁ 1 clove garlic, minced ⦁ ¼ cup unsalted butter ⦁ ½ cup diced yellow squash ⦁ ½ cup zucchini ⦁ ½ cup diced eggplant ⦁ ¼ cup diced Roma tomatoes ⦁ ¼ cup tomato purée ⦁ Salt and pepper, to taste ⦁ 6 large portobello mushrooms ⦁ 2 tablespoons olive oil ⦁ ¼ cup grated Asiago cheese (grated Parmesan may be substituted) Directions: Sauté onion and garlic in the butter until the onion begins to brown. Add the squash, zucchini, and eggplant and sauté until the squash is tender, but do not let it cook too long. Add the Roma tomatoes and the tomato purée. Adjust the flavor with salt and pepper. Remove from the heat and set aside. Remove the stem and ribs from the Portobello mushrooms and lightly brush with olive oil. Spoon about ½ cup of the squash mixture into each mushroom and sprinkle with asiago cheese. Bake in the oven at 350℉ for 12-15 minutes or until the cheese becomes golden brown. This dish is best served with a zesty marinara sauce.

Cucumber, Snow Pea and Onion Salad

MAKES 6 PREP15 m CHILL 60 m Ingredients ⦁ 2 medium cucumbers, sliced 1/8 inch thick ⦁ 8 ounces snow peas, thinly sliced into strips (5 cups sliced) ⦁ 1 cup thinly sliced sweet onion ⦁ 1/3 cup fresh dill, chopped, plus more for garnish ⦁ 1 teaspoon salt ⦁ 1/2 cup sour cream ⦁ 2 tablespoons white wine vinegar ⦁ 1 tablespoon sugar ⦁ 1/4 teaspoon black pepper Directions ⦁ 1 of 2In a large bowl, toss together cucumbers, snow peas, onion, 1/3 cup of the dill and 1/2 tsp of the salt. ⦁ 2 of 2In a separate bowl, mix sour cream, vinegar, sugar, pepper and remaining 1/2 tsp salt until smooth. Pour over vegetables and mix well. Cover and refrigerate 1 hour. Garnish with remaining dill. Nutrition Information for Cucumber, Snow Pea and Onion Salad Servings Per Recipe: 6 Per Serving: 4 g Fat, total, 13 mg chol., 83 kcal cal., 2 g fiber, 2 g pro., 2 g sat. fat, 10 g carb., 399 mg sodium

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