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This Week's Recipes

Meal 1



1 cup dried quinoa

1 3/4 cups water or vegetable broth

2 peaches (ripe but firm)

2 corn on the cob

2 medium zucchini

1 cup cherry tomatoes

1 can (15 oz) chickpeas or 1 1/2 cup cooked, drained and rinsed

1/2 avocado

small handful pepitas (pumpkin seeds)

mineral salt & fresh cracked pepper, to taste

handful or two of baby arugula, to serve (optional)

Lemon-Basil Vinaigrette

1/4 – 1/3 cup packed basil leaves

3 – 4 tablespoons extra virgin olive oil

2 tablespoons lemon juice (about 1 medium lemon)

2 – 3 teaspoons apple cider vinegar (wine, rice, sherry or white balsamic ok too)

1 small clove garlic, chopped

pinch of red pepper flakes

good pinch of mineral salt


Quinoa: In a medium saucepan, add quinoa and water/vegetable broth. Bring to a boil, cover, reduce heat to low and simmer for 15 minutes. Once done, remove lid and let rest for 10 minutes, fluff with fork.

Vinaigrette: Add all the ingredients to a small/personal food processor and blend until smooth and creamy. Alternately, you can chop the basil really well and mince the garlic, then simply mix all the ingredients together in a small container – or add the basil to the salad and mix the remaining vinaigrette ingredients together. Set aside to let the flavors come together. Taste again before mixing to adjust flavor. Keep in the refrigerator if making a day or two in advance.

Prep: If corn has husks, either remove them or pull away and tie (as in the pics above), and remove all the silk threads from underneath. Cut peaches along the seam all the way around and twist halves off the pit. Cut zucchini in half lengthwise. If you like add a light of oil to the cut side of the peaches and zucchini before placing on the grill, I didn’t do this since I oiled the grill directly.

Grill: Prep your grill and add a light coat of oil. Start with the corn first, it will take the longest, about 10 minutes or so depending on your grill. Then add the zucchini and peaches cut side down. The last two should grill up fairly quickly, about 3 – 5 minutes. I leave mine al dente.

Shuck & slice: Once done, remove the corn off the cob. Using a large, shallow, rimmed baking dish or pie dish, hold the corn by its top horizontally in the center, use a knife to gently but firmly cut the corn from the cob from top to bottom. Give the corn a 90 turn and repeat, until all the corn is removed. Slice zucchini into 1/4 – 1/2 inch slices. Slice peaches into 1/8 – 1/4 inch slices. Slice tomatoes in half. Slice avocado in half, twist to separate halves, remove seed and slice thinly.

Combine: Add quinoa to a large mixing bowl, along with the peaches, corn, zucchini, tomatoes, chickpeas, avocado and pepitas, toss to combine. Add the dressing and mix again. Add mineral salt & fresh cracked pepper to taste.

Serve at room temperature or chilled. Enjoy as is or with a handful of arugula (this is especially good!).

Serves 4 generously

Roasted Sweet Potatoes and Carrots


YIELDS:6 servings

PREP TIME:0 hours 10 mins

TOTAL TIME:0 hours 50 mins


2 large sweet potatoes

8 medium carrots

1 large onion

2 clove garlic

Juice of 1 orange

3 tbsp. butter

2 tbsp. olive oil

1 tsp. Kosher salt

1 tsp. sweet paprika

1/2 tsp. ground cumin

1/2 tsp. ground ginger

1/4 tsp. ground cinnamon

1/4 tsp. Freshly ground black pepper

tsp. cayenne pepper

20 mint leaves

1/2 c. Savory Roasted Pecans (recipe follows)

Savory Roasted Pecans

1/2 tsp. Kosher salt

1/2 tsp. Freshly ground black pepper

1/2 tsp. red pepper flakes

1/2 tsp. chili powder

1/4 tsp. sweet paprika

1/4 tsp. ground cumin

3/4 stick butter


Preheat oven to 400 degrees F. Meanwhile, in a large bowl, combine sweet potatoes, carrots, onion, and garlic. In a small bowl, whisk together orange juice, butter, oil, salt, and all spices. Pour over vegetables and toss to coat.

Transfer to a roasting pan and roast until a knife easily pierces the thickest pieces, 35 to 45 minutes. Increase oven to broil and cook until crisp, 3 to 5 minutes. Top with mint and Savory Roasted Pecans before serving.

To make the pecans: Preheat oven to 350 degrees F. Meanwhile, in a small bowl, combine kosher salt, freshly ground black pepper, red pepper flakes, chili powder, sweet paprika, and ground cumin; set aside. In a medium skillet over medium heat, melt butter. Add pecans and toss to coat. Add reserved spices and toss to coat. Spread nuts on a baking sheet and toast for about 10 minutes.

Orange, Pear, and Date Salad with Orange-Rosemary Vinaigrette


3 oranges (about 9 oz. each)

2 Tbs. white wine or Champagne vinegar

2 tsp. finely chopped fresh rosemary

3/4 tsp. finely chopped fresh thyme

1/4 cup extra-virgin olive oil

Kosher salt and freshly ground black pepper

2 small heads Little Gem (sucrine) or 10 oz. baby romaine or butter lettuce, coarsely chopped (about 6-1/2 cups)

1 large ripe pear, quartered, cored, and sliced into thin wedges

4 Medjool dates, pitted and each cut into 4 to 5 pieces

1/3 cup very thinly sliced red onion

4 oz. fresh mozzarella, either small balls, such as ciliegine or bocconcini, or larger, cut into pieces (optional)

2 Tbs. toasted pine nuts

Flaky sea salt


Use a rasp-style grater to remove 1-1/2 tsp. zest from one of the oranges. Juice one of the oranges to yield 1/4 cup juice. In a small bowl, whisk the juice, zest, vinegar, rosemary, and thyme. Continue whisking as you slowly add the olive oil in a steady stream. Season to taste with salt and pepper.

Cut the peel away from the remaining two oranges in strips, removing all of the bitter white pith but not too much of the flesh. Slice the oranges crosswise no more than 1/4 inch thick. Remove and discard any seeds.

Pile the chopped lettuce in the center of a platter or divide among serving plates. Top with the orange slices, pear, dates, onion, and mozzarella, if using, and then sprinkle with the pine nuts, a grind or two of black pepper, and some sea salt. Whisk the vinaigrette, spoon some over the salad, and pass the rest at the table.

Zucchini Carrot Spice Cake

Prep: 20 min. Bake: 30 min.

12 servings


1 cup whole wheat flour

1 cup all-purpose flour

2-1/2 teaspoons ground cinnamon

2 teaspoons baking soda

3/4 teaspoon ground nutmeg

1/4 teaspoon ground cloves

1/2 cup buttermilk

1 cup unsweetened applesauce

1-1/2 cups shredded carrots

1/2 cup shredded zucchini

1 teaspoon vanilla extract

6 egg whites

1-1/3 cups sugar


1 carton (8 ounces) reduced-fat cream cheese

1 jar (7-1/2 ounces) marshmallow creme

1 teaspoon orange juice

1/2 teaspoon vanilla extract


In a large bowl, combine the first six ingredients. Gradually add the buttermilk, applesauce, carrots, zucchini and vanilla. In a small bowl, beat egg whites until soft peaks form; gradually beat in sugar, 1 tablespoon at a time, until stiff peaks form. Gently fold into batter.

Pour into a 13x9-in. baking dish coated with cooking spray. Bake at 350° for 30-40 minutes or until a toothpick inserted in the center comes out clean. Cool on a wire rack.

For frosting, in a large bowl, beat the cream cheese, marshmallow creme, orange juice and vanilla just until combined. Frost cake.

Nutrition Facts

1 piece: 291 calories, 4g fat (2g saturated fat), 11mg cholesterol, 325mg sodium, 59g carbohydrate (0 sugars, 3g fiber), 7g protein.

Meal 2

Roasted Sweet Potato Quesadillas

Active Time 20 Mins

Yield 4


1 large sweet potato, peeled and cut into 1/2-in. pieces

1 medium red onion, coarsely chopped

2 poblano chiles, seeded and cut into 1/2-in. pieces

2 parsnips, peeled and sliced into 1/4-in.-thick half-moons

2 teaspoon ground cumin

3 tablespoons olive oil, divided

1/2 teaspoon kosher salt, divided

4 8-in. whole-wheat flour tortillas

4 ounces pepper Jack cheese, shredded (about 1 cup)

1 teaspoon honey

1/4 teaspoon black pepper

2 tablespoons fresh lime juice, divided

2 cups packed baby arugula

1 cup thinly sliced radishes

1/2 cup plain 1% low-fat Greek yogurt

How to Make It

Step 1

Preheat oven to 375°F. Toss together sweet potato, onion, chiles, parsnips, cumin, 1½ tablespoons of the oil, and ¼ teaspoon of the salt on a large rimmed baking sheet. Bake until vegetables are tender and lightly charred, about 40 minutes, stirring once after 20 minutes.

Step 2

Arrange tortillas on a work surface. Sprinkle ¼ cup cheese over half of each tortilla; top evenly with roasted vegetable mixture. Fold tortillas in half over filling.

Step 3

Heat ½ tablespoon of the oil in a large nonstick skillet over medium-high. Add 2 assembled quesadillas to skillet; cook until cheese has melted and quesadilla is lightly browned, 1 to 2 minutes per side. Transfer to a plate. Repeat procedure with ½ tablespoon oil and remaining 2 quesadillas.

Step 4

Whisk together honey, black pepper, 1 tablespoon of the lime juice, and remaining ½ tablespoon oil and ¼ teaspoon salt in a medium bowl. Add arugula and radishes; toss gently to coat. In a separate small bowl, stir together yogurt and remaining 1 tablespoon lime juice.

Step 5

Cut each quesadilla into 4 wedges. Serve with salad topped with yogurt-lime mixture.

Rainbow Carrot Salad with Oranges and Basil

Serves 4


1 pound carrots, preferably mulit-colored

2 watermelon radishes

1 red beet

1 handful of Italian basil

3 oranges

½ pint ricotta salata, crumbled

¼ cup cider vinegar, or more to taste

3 tablespoons extra virgin olive oil

Salt to taste--be generous.


Over a large bowl, shred carrots into ribbons with peeler. You can use a mandolin too, but I find the peeler works better with the carrots. Scrub the radishes and peel the beet and slice paper thin on the mandolin.

Whisk together the vinegar and oil, and a healthy hit of salt, then pour the vinaigrette over the veggies and toss to coat them. Let them sit in the fridge, tossing occasionally while they begin to soften.

Meanwhile, use a knife to cut the peel away from the oranges, and cut out the segments with a paring knife.

When the root veggies have wilted but still have a nice crunch, taste them. I find this salad craves acid and have often added more vinegar at this point, but If it tastes too acidic add a bit more olive oil.

Throw in the oranges, crumble the cheese, and tear up the basil leaves over the salad and toss together again. Taste for seasoning one more time, and serve.




15 mins


35 mins


50 mins


Serves: 6-8


Olive Oil - 2 tbsp

Garlic - 4 cloves, finely chopped

Onion - 1 medium, chopped

Celery - 3 sticks, chopped

Carrots - 5, chopped

Potatoes - 2 large, russet, cubed

Zucchini - 3, light green, chopped

Dill - 2 heaping tbsp, chopped

Herbs De Provence - 1 tsp

Dried Oregano - 1 tsp

Dried Basil - 1 tsp

Black Pepper - ½ tsp

Paprika - ½ tsp

Garlic Salt - 1 tsp, or to taste

Vegetable Broth - 6 cups

Bay Leaf - 1


Heat oil in a large pot on medium heat. Add garlic, onion & celery. Saute until onions are slightly browned, about 3 minutes.

Add carrots, potatoes, zucchini and all the spices. Mix and cook for 5 minutes.

Add the dill, broth and bay leaf then bring to a boil. Reduce heat and simmer for 25-30 minutes or until veggies are soft and fully cooked.

Turn off heat / discard bay leaf. In a blender, puree the broth and about ¾th the veggies until creamy. Return to pot and mix well.

Taste check for additional salt if needed.

Garnish with fresh dill and serve with bread.

Sweet Potato Soufflé in Orange Cups with Cinnamon Pecans

Prep Time

30 mins

Cook Time

45 mins

Total Time

1 hr 15 mins

A light fluffy sweet potato filling flavored with fresh squeezed orange juice, topped with cinnamon sugar pecans and baked in an orange cup - a lovely side dish for your holiday buffet table!

Course: Side Dish

Servings: 8

Author: Tricia


2 medium sweet potatoes

1 large egg

3 tablespoons unsalted butter

1/4 cup whole milk

1/3 cup granulated sugar

2 tablespoons orange juice, fresh squeezed

1/4 teaspoon pure vanilla extract

4 oranges

For the topping:

1/2 cup pecans

1 tablespoon super fine granulated sugar

1/2 teaspoon ground cinnamon

1/2 tablespoon unsalted butter

pinch good sea salt


To make the pecans place a medium size non-stick skillet over medium heat. Melt 1/2 tablespoon unsalted butter in the skillet and add the pecans. Toss to coat. Combine 1 tablespoon sugar with 1/2 teaspoon cinnamon and sprinkle over the buttered pecans. Turn down the heat to medium-low and cook stirring constantly until the sugar melts and the pecans become shiny. This should only take a few minutes. Sprinkle with sea salt and place the sugared pecans on a parchment lined baking sheet to cool. Set aside.

Peel the sweet potatoes and cut each into three equal pieces. Place the potatoes in a medium saucepan and cover with water. Heat on medium-high until they come to a boil. Reduce heat to maintain a simmer and cook until fork tender, 15- 20 minutes.

Preheat oven to 350 degrees.

In a one cup measure, whisk together the milk and egg. Set aside.

Cut the oranges in half and scoop out the pulp and juice. (I used a grapefruit spoon) Reserve 2 tablespoons of the orange juice to add to the potatoes. Slice off a tiny portion of the bottom of each orange half to help it sit flat without tipping over. You don't need to trim very much. Place the orange halves on a parchment lined baking sheet.

Drain the cooked sweet potatoes. Off-Heat, put 3 tablespoons of butter in the still hot pan and cover with the drained potatoes. Add the vanilla, 1/3 cup sugar, orange juice and the milk/egg mixture. Using a hand mixer beat on low until blended. Divide the mixture between the 8 orange halves. You may have a little left over and if so, scoop into a small ramekin coated with cooking spray bake with the oranges.

Bake at 350 degrees for 30 minutes. Remove from the oven and top with the cinnamon pecans. Serve warm or room temperature.

Meal 3

Carrot, Zucchini & Sweet Potato Burgers

Time needed

50 min preparation + 15 min cooking

Serving Size / Yield

1-2 serving


2 Small Zucchini, grated (about 1 C)

1 Small Carrot, grated (about 3 ¼ C)

1 Small Sweet Potato, boiled & grated (about 1 C)

Kosher Salt & Freshly Ground Black Pepper

1 tsp Ajwain (Carom) Seeds

2 tsp Garam Masala

1 tsp Chili Powder

½ tsp Baking Powder

3 tsp Cornstarch

¼ C All-Purpose Flour

¼ C Breadcrumbs

Oil, for frying


Red Onion, sliced

Baby Spinach, trimmed

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Begin this recipe for carrot, zucchini, and sweet potato burgers by grating your zucchini, carrot, and boiled sweet potato separately. Set your grated zucchini into a colander and toss with about one teaspoon of salt. Set aside for at least 30 minutes before using.

Once your zucchini has rested for 30 minutes, use a kitchen towel or a few paper towels to wring the moisture out. Toss the zucchini into a large bowl along with the grated carrot and sweet potato.

Add your ajiwain/carom seeds, garam masala, chili powder, baking powder, cornstarch, flour, breadcrumbs, and a bit of black pepper to the bowl. Use your hands to massage the ingredients together until well combined.

Roll your patties into lime-sized balls and then set onto a baking sheet lined with parchment paper. Flatten each patty using your hand and then set into the refrigerator for 30 minutes before using.

Once you are ready to cook, heat about two tablespoons of oil in a cast iron skillet. Set the patties onto the pan once hot. Let cook for about five to six minutes on each side or until they are a browned golden-red color.

Garnish with fresh spinach, red onion, and a sauce of your choice.

Arugula, Pear and Orange Salad



1 orange

2 pears

4 cups arugula

¼ cup pitted green olives

2 tablespoons chopped fresh mint and dressing


1 cup olive oil

⅓ cup sherry vinegar or wine vinegar (or to taste)

1 to 2 teaspoons Dijon mustard

Salt and freshly ground black pepper


Make the dressing. In a jar, combine olive oil, vinegar, Dijon mustard, salt and freshly ground black pepper. Cover and shake vigorously.

Peel the orange and divide into sections. Roughly chop pears into chunks and arrange on a bed of arugula. Add pitted green olives and the orange sections. Top with mint and dressing. Store leftover dressing in the refrigerator.

Potato, Zucchini & Sweet Potato Bake

Prep time: 15 mins

Cook time: 60 mins

Total time: 1 hour 15 mins

Serves: 4-6

This is such a simple and classy way to prepare the good old potato. I added some other veggies for extra nutrition. It’s beautiful, delicious and nutritious!


2 cloves minced garlic

1 small onion, chopped

1 potato

1 zucchini

1 sweet potato

olive oil

1/2 cup of parmesan cheese (or more)

salt and pepper


Preheat oven to 370.

Heat olive oil in pan on medium heat. Add onions and garlic. Saute a few minutes until translucent.

Spread onion and garlic mixture onto the bottom of a greased baking dish.

Slice each veggie. I try to keep the potato and sweet potatoes as thin as possible and leave the zucchini a little thicker.

Arrange the sliced veggies in the dish, placing them vertically on top of the onions and garlic. Alternate between potato, zucchini and sweet potato slices.

Drizzle with olive oil and salt and pepper.

Bake for 30-40 minutes until the tops are looking a little bit crispy.

Remove from the oven.

Sprinkle with parmesan cheese and return to oven

Bake for another 20 minutes until brown and tender and perfect!

Strawberry and Peach Sangria


Makes 8 servings


2 hours 15 minutes (includes standing time)


1 750-ml bottle dry white wine

1 1/2 cups Essensia (orange Muscat, a sweet dessert wine)

1 1/2 cups sliced strawberries

1 cup peach liqueur

3 peaches, each cut into 12 slices

1 large orange, cut crosswise into 6 slices

1 large lemon, cut crosswise into 6 slices

1/4 cup strawberry syrup (optional)

3 to 4 cups ice cubes


Mix white wine, Essensia, strawberries, peach liqueur, peaches, orange slices, lemon slices, and strawberry syrup in large pitcher, smashing citrus slices slightly. Let stand at room temperature at least 2 hours or chill up to 4 hours. Serve sangria over ice.


Grilled Peach and Zucchini Ribbon Flatbread




35 min









16 oz package whole wheat pizza dough

2 peaches

2 zucchini

1 can butter beans

½ cup almond slivers

1 clove garlic, peeled

2 teaspoons white miso

1 teaspoon Dijon mustard

1 lemon, used in two steps

½ cup whole wheat flour

5 cups mixed greens

4 tablespoons olive oil*

5 tablespoons water*

salt and pepper to taste*

*not included


Food Processor

Baking Sheet

Grill Pan or Sauté Pan

Small Bowl

Medium Mixing Bowl

Rolling Pin (Optional)



Preheat the oven to 400 degrees. Brush a baking sheet with some of the olive oil. To roll out the pizza dough, lightly flour a working area and dust the dough with flour as well. Using a rolling pin or by pressing with your hands, shape dough into a rectangle and stretch until it reaches a roughly ¼ inch thickness throughout. Transfer to the oiled baking sheet and place in the oven. Continue onto next step as the crust crisps in the oven for about 20 minutes.


Rinse and dry produce. Slice the peaches in half, twist to separate, and remove pits. Slice each peach into 8 equal wedges. With a peeler, shave off slices of zucchini down the length of the vegetable. Avoid the very center. Remove the zest of the lemon using a grater, taking only the bright yellow peel and avoiding the white pith. Juice the lemon into a small bowl, set aside separately from the zest. Open and drain butter beans.


Heat a grill pan to high heat. Toss the peach slices in 1 tablespoon olive oil and season with salt and pepper. Place peaches into the hot pan to quickly sear, removing as soon as they gain color, about 3 minutes.


In a food processor, add butter beans along with 2 tablespoons of water and lemon zest. Season with salt and pepper. Pulse into a paste. Remove from food processor and set aside; rinse the food processor. Then make salad dressing: add garlic, white miso, ½ of the lemon juice, Dijon mustard and 3 tablespoons of water to food processor. Blend, slowly adding 2 tablespoons olive oil, until smooth.


Toss zucchini ribbons with remaining lemon juice and 1 tablespoon of olive oil. Season with salt and pepper.


Remove the crispy flatbread from the oven. Spread white bean paste over the flatbread and top with grilled peaches and zucchini ribbons. Cut into squares. To make the salad, toss mixed greens in a medium mixing bowl with the miso dressing. Top with almonds, and enjoy!

The Best Winter Fruit Salad

Serves: 4-6


1 large apple peeled and sliced

1 pear, sliced

2 large bananas, peeled and sliced

3 kiwi fruit, peeled and sliced into rounds

3 clementines, peeled and separated

½ cup pomegranate seeds

1 Tablespoon Honey

3 Tablespoons Lime Juice

1 Tablespoon poppy seeds

1 Tablespoons fresh mint, chopped


In a large bowl combine apple, pear, bananas, kiwi, clementines, and pomegranate seeds. Lightly toss.

In a small bowl whisk together honey, lime juice, poppy seeds, and mint. Drizzle over fruit and toss until coated. Serve.

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