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Healthy Recipes for 11/3/21

Check out these amazing health boosting recipes coordinated with the ingredients in this week's Organic Fruit & Vegetable basket.

To sign up for a Weekly or Bi-weekly Organic Basket click here

This Week's Ingredients

Florida Kale


Cauliflower (In the Jumbo baskets)



Florida Zucchini Leeks Bananas

Fuji Apples

Red Grapes (In the large & Jumbo baskets)


quiche with zucchini, leeks and cheddar


Recipe serves: 6-8

*4 small or 2 large zucchini, cleaned and cut very thinly in rounds

*2 leeks, chopped in thin slices

*handful of parsley, finely chopped

1 1/2 cups (200 grams) cheddar cheese

3 eggs, well beaten

1/4 cup (60 ml) olive oil

sprinkle of salt and grind of pepper

12 cherry tomatoes, cut in half


one pastry shell homemade or purchased


Preheat oven to 350F (180C).

Prepare the pie crust in a large pie pan.

Mix the zucchini, leeks, parsley, cheese, olive oil and eggs together in a large bowl. Add a little sprinkle of salt and pepper, combine well. You want to see the oil neatly distributed along with all other ingredients.

Place vegetables in pie pan.

Arrange the tomato halves around the rim of the pan, pushing gently into the vegetable mixture. Place a few tomatoes in center for extra decoration.

Place in a 350F (180 C) oven and bake for one hour

Let cool for at least 30 minutes before serving.

Side #1

Cucumber - Apple Salad with grapes and Asiago


2 servings

1 Apple

1 European cucumber

6 Grapes, seedless sliced thin

1 tbsp Asiago, grated

Italian Robusto Dressing


Slice apples thin on a Chinese mandolin. Julienne. Slice cucumber at the same thickness as the apples. Julienne. Slice the grapes, around 8 slices per grape.

In a salad bowl, toss all ingredients except cheese. Add dressing and salt & pepper to taste. Place in bowl and garnish with grated cheese or julienne cheese, as I have done.

Side #2

Rutabaga Oven Fries


yields 4 servings

1 rutabaga, peeled and cut into spears

1 teaspoon olive oil

4 sprigs fresh rosemary, minced

3 cloves garlic, minced

1 pinch salt to taste


Step 1 Preheat oven to 400 degrees F (200 degrees C).

Step 2 Combine rutabaga spears with oil, minced rosemary, garlic, and salt. Toss until evenly coated.

Step 3 Lay rutabaga spears onto a baking sheet, leaving space between for even crisping. Bake until rutabaga fries are cooked through and crisped on the outside, about 30 minutes.


Banana Pudding Parfaits

These individual banana puddings contain all of those delicious traditional banana pudding flavors in a healthy little parfait package.

Active:25 mins

Total:25 mins



3 ripe bananas, divided

2 cups whole-milk vanilla Greek yogurt

1 ½ tablespoons sugar

2 cups coarsely crushed vanilla wafer cookies (about 4 ounces)

Whipped cream (optional)


Step 1 Mash 1 banana in a medium bowl. Add yogurt and sugar and mix well.

Step 2Sprinkle about 2 tablespoons crushed cookies in the bottom of 4 clear 8-ounce glasses. Slice the remaining 2 bananas. Top the cookie layer with about 3 tablespoons yogurt mixture and 3 or 4 banana slices. Repeat the layers 2 more times. Top with any remaining crushed cookies and whipped cream, if desired.

Meal #2

Winter Kale Vegetable Stew with Rutabaga Noodles

PREP TIME25 mins

COOK TIME40 mins

TOTAL TIME1 hr 5 mins



*1 large rutabaga peeled, Spiralized noodles

*3 cups roughly chopped Tuscan kale

1 tablespoon extra virgin olive oil

½ cup diced sweet Vidalia onion

3 garlic cloves minced

½ teaspoon red pepper flakes

*1 cup carrot diced

1 cup celery diced

1 15 oz can diced tomatoes

2 cups low sodium vegetable broth

1 15 oz can cannellini beans drained, rinsed

1 teaspoon thyme flakes

1 teaspoon oregano flakes

1 bay leaf

salt and pepper to taste

¼ cup red wine


Preheat the oven to 425 degrees. Line a baking tray with parchment paper and add in the rutabaga noodles. Spray with cooking spray and season with salt and pepper. Set aside.

Place a large pot over medium heat, coat with cooking spray and add in the kale. Tossing frequently, cook until wilted, about 5 minutes. Set aside on a plate and place pot immediately back over medium heat.

Add the olive oil to the pot. Once oil heats, add in the onions, garlic, red pepper flakes, carrots and celery. Cook for 5-7 minutes or until vegetables soften, stirring frequently. If the vegetables stick to the bottom, add a few drops of water.

Add in the tomatoes, vegetable broth, cannellini beans, thyme, oregano, bay leaf, red wine, cooked kale, season with salt and pepper and stir. Cover, bring to a boil and then reduce heat to low and let simmer, uncovered for 20-30 minutes or until vegetables are tender and stew thickens, stirring occasionally.

Once the stew is simmering, place the rutabaga noodles into the oven for 15-20 minutes or until cooked to al dente. When done, portion into bowls and set aside.

Once stew is cooked, remove the bay leaf and spoon portions over the cooked rutabaga noodles. Garnish with parmesan cheese, if preferred.

*Basket ingredients

Side #1

Cauliflower and banana curry


vegetable or coconut oil 2 tsp

onion 1, finely chopped

garlic 2 cloves, crushed

ginger peeled and finely grated to make 1 tsp

black mustard seeds 1 tsp

ground turmeric 1 tsp

ground coriander 2 tsp

ground cumin 1 tsp

light coconut milk 400g tin

banana 1 ripe, mashed

cauliflower 1 large, cut into florets, stalk chopped and leaves separated

cumin seeds 1 tsp

rice or rotis to serve



Heat half the oil in a deep, lidded frying pan and fry the onion with a pinch of salt for 5 minutes until soft. Stir in the garlic, ginger, mustard seeds, turmeric, coriander and ground cumin, and fry for another 2-3 minutes until fragrant. Stir in the coconut milk, half a tin of water and the mashed banana. Bubble for 5 minutes until the sauce starts to thicken slightly.


Stir in the cauliflower florets and stalk, then cover and simmer for 15-20 minutes, or until the cauliflower is tender.


Meanwhile, heat the grill to high. Toss the cauliflower leaves with the remaining oil, the cumin seeds and some seasoning on a baking tray. Grill for 10-15 minutes, or until the leaves are just charred at the edges and any thicker stems are tender.


Uncover the curry, season and bubble for 5 minutes more until thickened. Serve topped with the crispy cauliflower leaves, with rice or rotis on the side.

Side #2

Air Fried Zucchini, Yellow Squash, and Carrots


½ pound carrots, peeled and cut into 1-inch cubes

6 teaspoons olive oil

1 pound zucchini, stem and root ends trimmed and cut into ¾-inch half moons

1 pound yellow squash, stem and root ends trimmed and cut into ¾-inch half moons

1 teaspoon kosher salt

½ teaspoon ground white pepper

1 tablespoon tarragon leaves, roughly chopped


In a small bowl, combine the carrot cubes with 2 teaspoons of the olive oil and toss well to combine. Place the carrots in the basket of the Air Fryer and close the drawer. Set the temperature to 400 degrees Fahrenheit and the timer to 5 minutes.

While the carrots cook, place the zucchini and yellow squash pieces in a medium bowl. Drizzle with the remaining 4 teaspoons of olive oil and season with the salt and pepper. Toss well to coat the vegetables evenly. Once the timer goes off, add the zucchini and yellow squash to the basket of the Air Fryer along with the carrots and close the drawer. Set the timer for 30 minutes and cook the vegetables, tossing two or three times throughout the cooking process to ensure even browning. NOTE: The timing will depend on the particular air fryer you are using. We suggest checking your veggies at 8-10 minute intervals to make sure that your veggies do not get overcooked. Timing will vary greatly between air fryer models, especially between smaller and larger sized models.

When the timer goes off, remove the vegetables from the Air Fryer and toss with the tarragon. Serve warm.

canht Roasted Bro


Zucchini Carrot Muffins

Easy, healthy Zucchini Carrot Muffins made with oatmeal, honey and yogurt. Supremely moist, lightly spiced and delicious for healthy breakfasts and snacks!

PREP:15 mins

COOK:22 mins

TOTAL:37 mins

SERVINGS: 10 muffins


1/2 cup raw walnut or pecan halves or ¼ cup dried fruit such as golden raisins or cranberries

3/4 cup grated zucchini 1 small zucchini will be more than enough; no need to peel it first

1 cup old-fashioned oats

1 1/2 teaspoons baking powder

1/2 teaspoon baking soda

1 ¼ teaspoons ground cinnamon

1/8 teaspoon ground nutmeg

1/4 teaspoon kosher salt

3/4 cup grated carrot about 1 large carrot

2 large eggs at room temperature

1/2 cup plain nonfat Greek yogurt at room temperature

1/3 cup honey or pure maple syrup

2 teaspoons pure vanilla extract


Heat your oven to 350 degrees F. Line 10 cups of a standard muffin pan with paper liners or lightly coat with nonstick spray. Set aside.

If using nuts for the mix-ins, toast them in the oven now: Spread the nuts into an even layer on an ungreased baking sheet. Bake at 350 degrees F for 8 to 12 minutes (for pecan or walnut halves), until they are lightly browned and fragrant. Transfer the nuts immediately to a cutting board; roughly chop and set aside.

Place the zucchini on a stack of paper towels. Pat dry and set aside.

Meal # 3

Entrée (Main Course)

Cauliflower Quinoa Vegetarian Meatless Meatballs in Coconut Turmeric Broth

A succulent vegetarian dinner idea and a great way to try some new spices.

*Basket Ingredients


For the Meatless Meatballs

*8oz cauliflower rice (about 2 cups, see note 1)

1 cup cooked quinoa, cold (see note 2)

*1 cup fresh chopped cilantro or parsley

½ cup flour (you can use any kind here)

2 eggs, beaten (see note 3 below for a vegan option)

2 tsp extra virgin olive oil

½ tsp salt

3 tbsp vegetable oil (to pan fry the meatballs)

For the Coconut Turmeric Sauce

2 tbsp extra virgin olive oil

1 medium onion, sliced thin (about 2 cups)

4 garlic cloves, sliced

*1" fresh ginger root, grated (about 2 tablespoons)

¼ tsp salt

⅛ tsp Frontier Cracked Black Pepper

⅛ tsp Aleppo pepper or red pepper flakes (optional)

1 cup canned full fat coconut milk

1 cup vegetable broth or water

*2 tbsp lime or lemon juice

*½ cup chopped cilantro or parsley


Combine all the meatball ingredients (except the vegetable oil for pan-frying) in a large bowl and refrigerate for 20-30 minutes

In the meantime, prepare the sauce. In a large skillet, heat olive oil. Add onions and cook over medium-high heat for 7-8 minutes or until translucent. Add garlic and ginger and cook for another 2 minutes. Add turmeric, salt, black and Aleppo pepper and cook for 2-3 minutes

Add coconut milk, lime juice and vegetable broth and let it simmer for 5-7 minutes

Add chopped cilantro (or parsley), remove from heat and set aside

To prepare the meatballs, heat the vegetable oil in a separate skillet. Working with 1 heaping tablespoon of mixture at a time, form about 22 meatballs. Arrange them in the skillet and cook over medium heat, 2-3 minutes per side. Set aside

Before serving, place the meatballs in the sauce and simmer for 10 minutes (if the sauce has thickened too much, you can add a little water to get the desired consistency). It is important to place the meatballs in the sauce before serving, to keep them from falling apart.

Serve warm over rice or quinoa.


You can buy cauliflower rice at most grocery stores. You can also make your own by chopping cauliflower in a food processor.

Make sure quinoa is cool before making the meatless cauliflower meatballs.

To make these meatless meatballs vegan, replace each egg for 1 tbsp ground flax seeds + 3 tbsp water. Mix ground flax and water well and let sit for 5 minutes before adding to the meatless meatball mixture

Side #1

Braised Carrots and Leeks With Tarragon

YIELD Serves four

TIME About 30 minutes

Serve this sweet springtime dish as a starter or side dish, or as part of a vegetarian main dish with grains.


2 tablespoons extra virgin olive oil

1 pound leeks or (preferably) baby leeks, white and light green part only, root ends cut away, halved lengthwise, cleaned and sliced

2 garlic cloves, minced

1 pound carrots, peeled, halved or quartered lengthwise if thick, then cut in 2-inch lengths

½ cup water

Salt to taste

2 teaspoons fresh lemon juice

1 tablespoon chopped fresh tarragon


Heat the olive oil in a medium saucepan or lidded skillet over medium heat. Add the leeks and a generous pinch of salt. Cook gently until just about tender, about three minutes. Do not allow the leeks to color. Add the garlic, and cook, stirring, until fragrant, 30 seconds to a minute. Add the carrots, water and salt to taste, and bring to a simmer. Cover and simmer 10 to 15 minutes until the carrots are tender when pierced with a knife. Stir in the lemon juice and tarragon. Taste and adjust salt. Transfer to a platter if desired, making sure to scrape out the tasty residue from the bottom of the pan with a wooden spoon or spatula. Serve hot, or allow to cool and serve at room temperature. If serving at room temperature, sprinkle with additional fresh tarragon just before serving.

Side #2

Green Peanut Butter Smoothie

A vegan green smoothie with some depth: I love the subtle savory quality the kale adds to the classic PB–banana combo.” —Dawn Perry, senior food editor


Makes 2 Servings




cup nut milk


cup torn kale


tablespoons peanut butter


teaspoon ground cinnamon


Step 1

Blend 1 banana, 1 cup nut milk, 1 cup torn kale, 2 Tbsp. peanut butter, ¼ tsp. ground cinnamon, and ½ cup ice in a blender until smooth. Serve.


Grandma’s Apple Carrot Cake

Rich, moist and cinnamony, this old-fashioned cake recipe was handed down from our beloved Grandma Kelly. It's a perfect way to use up a few carrots and an apple...and it's ideal for smaller families, since it yields fewer servings.


2 large eggs

1/2 cup canola oil

1/2 cup sugar

1/2 cup packed brown sugar

1 cup all-purpose flour

2 teaspoons ground cinnamon

1/2 teaspoon baking powder

1/4 teaspoon baking soda

1/4 teaspoon salt

1-1/2 cups finely shredded carrots

1 cup shredded peeled apple


3 ounces cream cheese, softened

1 tablespoon butter, softened

1 teaspoon lemon juice

1/4 teaspoon vanilla extract

1-1/4 cups confectioners' sugar


1. In a large bowl, beat the eggs, oil and sugars until smooth. Combine the flour, cinnamon, baking powder, baking soda and salt; gradually add to egg mixture just until combined. Stir in carrots and apple.

2. Spoon into a greased 9-in. square baking pan. Bake at 350° for 25-30 minutes or until a toothpick inserted in the center comes out clean. Cool on a wire rack.

3. In a small bowl, combine the frosting ingredients; beat until smooth. Spread over cake. Store in the refrigerator


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