Meal 1
Fava Bean Salad
Recipe By:SAFAD
"You can prepare this flavorful fava bean salad made with tomatoes, onion, and cucumber tossed with fresh parsley, lemon juice and olive oil in minutes. Makes a great, simple, side dish for traditional Middle Eastern meals."
Ingredients
1 (19 ounce) can fava beans, drained
2 medium fresh tomatoes, chopped
1 small onion, diced
1 cucumber, diced
2 cloves garlic, minced
1/4 cup chopped fresh parsley
1 lemon, juiced
3 tablespoons olive oil
1 teaspoon ground cumin
salt and black pepper to taste
Directions
Combine fava beans, tomatoes, onion, and cucumber in a salad bowl. Toss with garlic, parsley, lemon juice, and olive oil. Season with cumin, and salt and pepper to taste.
VAL'S EASY AND AMAZING YELLOW SQUASH WITH TOMATOES AND PARMESAN
low-carb, low-glycemic, gluten-free, South Beach Diet Phase One, and vegetarian!
yield: 4 SERVINGS
total time: 30-32 MINUTES
prep time: 20 MINUTES
cook time: 10-12 MINUTES
This combination of yellow squash sautéed with onion and garlic, barely warmed tomatoes, and Parmesan is delicious for a low-carb and gluten-free way to use summer squash, and this literally takes minutes to make.
INGREDIENTS:
2 tsp. + 1 tsp. olive oil (or slightly more, depending on your pan)
1/2 yellow or white onion, diced
4-5 garlic cloves, finely minced (or to taste)
2 medium or 3 small yellow summer squash
1 cup cherry or grape tomato halves
salt and fresh gorund black pepper to taste
1/4 cup finely grated Parmesan cheese, plus more for serving if desired
DIRECTIONS:
Diced onion, minced garlic, and cut cherry tomatoes in half.
Cut both ends off squash, then cut lengthwise into halves (or fourths if the squash is larger.)
Slice the squash into 3/4 – 1 inch slices.
Have the oil and Parmesan cheese ready.
Heat 2 tsp. oil in a large non-stick frying pan and saute the onion pieces 2-3 minutes, until they are starting to soften but aren’t browned.
Add the garlic and saute 1 minute more.
Then add the squash pieces and 1 more tsp. oil (if needed) and cook over medium-high heat, turning often, for 6-8 minutes or until the squash is cooked through and starting to brown but is still slightly crisp.
Stir in the cherry tomato halves and cook 1 minute, just until the tomatoes are warmed.
Season the dish with salt and fresh ground black pepper to taste.
Sprinkle Parmesan over, and serve immediately.
Recipe created by Kalyn’s sister Val.
All images and text ©Kalyn Denny for Kalyn's Kitchen.
EASY PEACH FRUIT SMOOTHIE RECIPE
A fresh and fruity smoothie great for breakfast or snack time.
PREP TIME 10 MINUTES
TOTAL TIME 10 MINUTES
INGREDIENTS
5 ounces vanilla yogurt
1 1/2 cup fresh or frozen peaches
1/2 cup crushed ice
3/4 cup coconut milk* (if needed, substitute milk of choice)
1/4 teaspoon ground cinnamon
1/2 teaspoon sugar (adjust type of sugar and sweetness to preference)
INSTRUCTIONS
Combine all ingredients in a blender until smooth.
NOTES
Makes 16 ounces. * The Coconut Milk referred to here in this recipe is the refrigerated coconut milk. NOT canned coconut milk that separates into fat and liquid.
Meal 2
Fava Bean Mash with Crispy Summer Squash
by ANDREW COHEN
This is a mash of fava beans studded with small bits of summer squash flash sautéed to crisp them up a bit. This dish could serve as a topping for crostini or something from the grill. Here it is served in small Romaine leaves as a mezze. This dish has flavorings more from the Middle East, but switching the cilantro for mint or basil, and removing the cumin will swing it towards Italy, France, and Spain.
INGREDIENTS:
1½ to 2 cups blanched and peeled fava beans
½ large white or yellow onion, diced very fine
1 small garlic clove, minced
Vegetable stock or water as needed
1 cup diced summer squash, cut to ¼ inch dice
Olive oil as needed
½ teaspoon cumin seeds, dry toasted until fragrant and powdered
1 to 2 tablespoons cilantro, or to taste, sliced finely with scissors or your sharpest knife
Salt and pepper to taste
-Optional- Around ¼ cup pine nuts or pistachios
1 romaine heart, stemmed and halved crosswise
METHOD:
Heat a 10-inch sauté pan over medium heat. When hot, film generously with oil. When hot, add the onions and toss to coat. Cook until the onions are “clear”, but not coloring.
Add the garlic and gently cook to soften. Add a couple tablespoons stock or water and simmer to soften the alliums and evaporate the liquid.
Add the favas and drizzle with a little oil. Toss to coat and sauté gently a couple minutes to lightly color some of the favas. Add ¼ cup or so of stock, and cook until the favas are soft and able to be mashed with a fork. Don’t over cook-you don’t want the beans so soft they start to disintegrate at a mere touch.
When the favas are tender, season the lot with salt and pepper and add the cumin. Gently mix in and remove from the heat. Keep warm.
Heat a small frying pan, 8 inches or so, over medium-high heat. Add 1/8th inch of oil and get very hot. The surface should be shivering and it should just about to smoke. Carefully add the summer squash dice to form one layer without overlapping. Fry just long enough to brown on the downside then turn the squash bits over. When colored, remove with a slotted spoon to paper towels to drain. Finish off the rest.
When the squash is cooked, use a fork to smash up the still warm favas and onions so it is still a bit chunky, then carefully fold in the squash bits along with the cilantro. Taste for seasoning and adjust as needed.
Place in a bowl and drizzle with a little olive oil. If you like the idea of the nuts, scatter them over the surface of the mash.
Place the romaine leaves in a bowl and serve with the mash, using the leaves to scoop the mash.
Chef’s Notes:
Use mint or basil instead of cilantro, and add a pinch of dried thyme or oregano. Skip the mint/basil entirely and add fresh oregano. Put on flat breads or crostini and top with a dollop of yogurt. Add crumbled or cubed feta cheese. For a tapa, use Pimento de la Vera for spicing. That would go well with grilled shrimp, or use the basic recipe to top grilled pork chops or even steak. You could thin the mash out with a little stock and oil and even toss it with pasta as the favas have a slightly cheesy flavor.
Cucumber & Feta Cheese Salad
Refreshingly light and ideal for summer, clover sprouts give this Greek inspired cucumber & feta cheese salad an extra boost of goodness and flavor.
Ingredients
1 large cucumber, sliced
1 head lettuce, washed, dried and torn into bite sized pieces
1/2 cup of Alfalfa or Clover sprouts
1 garlic clove, finely chopped
Juice of 1 lemon
1/3 cup olive oil
Salt and freshly ground pepper, to taste
1/4 cup chopped dill
1/2 cup crumbled feta
How to make Cucumber & Feta Cheese Salad
1.Add the cucumber, lettuce, sprouts and garlic to a bowl.
2.In a separate bowl mix lemon, olive oil, salt and pepper.
3.Drizzle over the salad.
4.Garnish with dill and feta.
This recipe is full of goodness
Full of healthy vitamins (B, K & C)
Antioxidant & anti-inflammatory properties
Hydrating & a good source of fiber
Cucumbers are said to be one of the best foods you can have! They help keep you hydrated, support the digestive system and contain B vitamins which are known to help ease stress.
https://www.avogel.co.uk/food/recipes/cucumber-feta-cheese-salad/
Apple Banana Stew Recipe In Cinnamon Sauce
Prep Time5 mins Cook Time5 mins Total Time10 mins
Ingredients
1/3 cup honey
1/2 tsp. lemon juice
1/4 tsp. vanilla extract
1/4 tsp. cinnamon
1/4 cup water
1 tablespoon corn starch
2 apples, chopped
1 banana
Instructions
Mix water and corn starch together until corn starch is dissolved.
In skillet, pour water/corn starch, lemon juice, honey, vanilla, and cinnamon. Turn skillet on medium until sauce begins to warm and blend.
Add chopped apples and bananas and stir to coat with the sauce.
Continue to cook over low heat for 5-7 minutes.
Scoop apple/ bananas into a bowl or hollowed out apples.
Meal 3
Fava Bean and Goat Cheese Dip with Radishes
Here's an easy way for fava bean fans to enjoy the ingredient during its short peak season, March to May. At other times, shelled edamame are a worthy stand-in. Radishes make good, crunchy dippers for either version.
Ingredients
Coarse salt and freshly ground pepper
2 pounds fava beans, shelled
1/2 cup soft goat cheese (4 ounces)
3 tablespoons extra-virgin olive oil
1 teaspoon chopped fresh tarragon
1 teaspoon finely grated lemon zest, plus 1 tablespoon fresh lemon juice
1 tablespoon water, plus more if needed
1 bunch radishes, halved if large
Directions
1. Prepare an ice-water bath. Bring a saucepan of salted water to a boil. Cook fava beans until tender, 1 to 2 minutes. Drain, and transfer to ice-water bath. Let cool. Drain, and peel beans.
2. Pulse beans, goat cheese, oil, tarragon, lemon zest and juice, 1/2 teaspoon salt, and 1/4 teaspoon pepper in a food processor until just combined but still chunky, about 6 or 7 times. Stir in water. Add an additional tablespoon water if mixture is too thick. Transfer to a bowl. Refrigerate until ready to serve.
3. Sprinkle with pepper just before serving. Serve with radishes.
Lettuce Salad with Tomato and Cucumber
Simple Lettuce Salad Recipe with tomato, cucumber, dill, onion, olive oil, salt, pepper and one secret ingredient that makes this salad THE BEST healthy summer salad.
Prep Time: 10 minutes
Total Time: 10 minutes
Yield: 6 large or 10 small servings 1x
Ingredients
2 medium cucumbers, coarsely chopped*
4 medium (1 lb) tomatoes, coarsely chopped*
1 large bunch (1 lb) lettuce, coarsely chopped*
1 small bunch dill, finely chopped
1/4 cup white or red onion, sliced
2 tbsp extra virgin olive oil
2 tbsp toasted sesame oil
1 tsp salt
Ground black pepper, to taste
Garlic and vinegar, to taste (optional)
Instructions
In a large bowl, add all ingredients in order as listed and as you are preparing them (washing and chopping the vegetables). Stir well and gently, and serve immediately or within a few hours.
Store: To make ahead, refrigerate all vegetables covered in a bowl, and add oils, salt and pepper right before serving (as soon as you add salt – salad “leaks”).
Healthy Apple Peach Cake
Healthy Apple Peach Cake makes the most delicious breakfast or dessert treat. Sweet peaches, apples + warm spices make the perfect combination
Prep Time10 minutes Cook Time40 minutes Total Time50 minutes
Servings8 slices
Calories210kcal
Ingredients
3 tbsp melted coconut oil
1 egg
1 egg white
2 tsp vanilla extract
1/3 cup honey
1/2 cup milk of choice
½ cup nonfat greek yogurt
2 c oat flour
1 tsp baking powder
1 tsp baking soda
1 tsp cinnamon
1 tsp ginger
¾ c chopped apples
¾ c chopped peaches + extra for decoration on top if wanted
Instructions
Preheat oven to 350 and prepare a greased 9x5 baking loaf
In a large bowl mix together flour, baking powder, baking soda, cinnamon and ginger.
Add in liquid ingredients (coconut oil, egg, egg white, vanilla extract, honey, yogurt, milk)
Whisk batter together until smooth.
Fold in chopped apples + peaches until mixed throughout the batter
Garnish with a few peach or apple slices on top if you'd like (not necessary, but looks super pretty!)
Bake for 40-45 minutes until golden brown on the edges or a cake tester comes out clean when inserted in the middle of the bread.