Healthy Recipes for 6/4/21

The following recipes are 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 https://www.gdorganics.com/book-online


This Week's Ingredients

Green Kale NC

Purple Potatoes

Yellow Squash

Portabella Mushrooms

Asparagus

Vidalia Onions

Fresh Basil

Fuji Apples

Nectarines

Cantaloupe


Meal 1



Healthy Squash and Kale Casserole

This veggie-packed, low-calorie casserole uses a combination of full-fat Swiss and Parmesan-and a little goes a long way, cutting down on the fat without sacrificing flavor. Serve with a green salad on the side to round out the meal. ... Less

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Level: Easy

Total: 1 hr 10 min

Prep: 15 min

Cook: 55 min

Yield: 6 servings

Ingredients

Select All

2 tablespoons olive oil

1/4 of a medium yellow onion, chopped

6 cups finely chopped kale (about 5 ounces)

1 small garlic clove, minced

Kosher salt and freshly ground black pepper

1/2 cup low-sodium chicken broth

2 cups of 1/2-inch diced yellow squash (about 8 ounces)

2 cups of 1/2-inch diced zucchini (about 8 ounces)

2 tablespoons mayonnaise

3 cups cooked brown rice,

1 cup grated Swiss

1/3 cup grated Parmesan

1 cup panko bread crumbs

1 large egg, beaten

Cooking spray


Directions

Preheat the oven to 400 degrees F. Heat the olive oil in a large nonstick skillet over medium heat, add the onions and cook, stirring occasionally, until just browned and soft, about 5 minutes. Add the kale, garlic and 1/2 teaspoon each salt and pepper and cook until the kale is bright green, about 2 minutes. Add the broth and continue to cook until the kale is wilted and most of the broth is absorbed, about 5 minutes more. Add the squash, zucchini and 1/2 teaspoon salt and toss to combine with the kale. Continue cooking until the squash begins to soften, about 8 minutes. Remove from the heat and stir in the mayonnaise.

Toss the cooked vegetables, brown rice, cheeses, 1/2 cup of the bread crumbs and the egg in a large bowl until mixed. Spray a 9-inch square or 2-quart casserole dish with cooking spray. Spread the mixture in the bottom of the casserole and top with the remaining 1/2 cup bread crumbs, 1/4 teaspoon salt and a few grinds of pepper. Bake until the squash and zucchini are tender and the top is browned and crisp, about 35 minutes. Serve hot.

Make-Ahead Tip: Freeze the baked casserole for up to 2 weeks. Cover with foil and reheat at 350 degrees F until hot, 35 to 45 minutes.

https://www.foodnetwork.com/recipes/food-network-kitchen/healthy-squash-and-kale-casserole-3362246



Grilled Mixed Summer Vegetables


These easy grilled vegetables make the perfect Summer side dish.

Author: Amanda Prince

Prep Time: 1 Hour

Cook Time: 15 Minutes

Total Time: 1 Hour, 15 Minutes

Yield: 4–5 Servings 1x

Category: Sides, Vegetarian

Method: Grilling


Ingredients

1 red, orange, or yellow bell pepper, stem, seeds and pith removed, cut into 8–10 pieces

1 zucchini, ¼ inch sliced on a diagonal

1 yellow squash, ¼ inch sliced on a diagonal

½ white, or purple onion, ¼ inch sliced, secure with a toothpick to keep rounds together

2 Portobello mushrooms

1/3 cup olive oil

¼ cup balsamic vinegar

3–4 garlic cloves, crushed

2 tbsp fresh sage, minced

salt and pepper to taste

Crumbled feta or goat cheese for garnish (optional)

Instructions

Add all cut vegetables to gallon size Ziplock bag, except mushrooms. Mushrooms act like a sponge, so do not add them to the bag until ready to grill.

In a small bowl, whisk together olive oil, balsamic vinegar, garlic, sage, salt and pepper.

Pour marinade over veggies, seal the bag, and toss to coat. Leave bag on counter to marinate for a minimum of 1 hour.

Pre-heat grill to medium heat. Carefully arrange a single layer of vegetables on the grill. Be careful as the olive oil can cause flare ups! Add the mushrooms to the marinade bag and quickly toss to coat before adding them to the grill. Grill vegetables for 4-5 minutes a side, or until desired doneness.

Transfer grilled vegetables to a plate and allow to cool for a few minutes before topping with crumbled feta or goat cheese.

https://www.athousandcrumbs.com/grilled-summer-vegetables/



PURPLE POTATOES

Purple Potatoes are rich with antioxidants, containing about 3-4 times as much as white or yellow potatoes. This is linked to several health benefits, including healthier cholesterol levels, improved vision, and a reduced risk of heart disease, certain cancers, and diabetes. They also may help to lower blood pressure. Purple potatoes are especially rich in polyphenol antioxidants called anthocyanins, which give them their deep purple color.


Roasted Purple Potatoes

Roasted Purple Potatoes are a delicious, simple to prepare and full of health benefits! Roasted in olive oil and seasonings and ready in about 30 minutes.

Prep Time5 mins

Cook Time25 mins

Total Time30 mins

Course: Side Dish

Cuisine: American

Keyword: purple potatoes

Servings: 6 servings

Calories: 240kcal

Author: Kristin Maxwell


Ingredients

3 pounds purple potatoes

3 tablespoons olive oil

1 teaspoon garlic powder

1 teaspoon paprika

1 teaspoon salt

1/2 teaspoon onion powder

1/4 teaspoon black pepper

2 tablespoons fresh minced parsley

Instructions

Preheat oven to 400 degrees F. Line a large, rimmed baking sheet with nonstick foil and spray with cooking spray.

Rinse and scrub potatoes clean and pat dry. Peel if desired, then cut into bite sized chunks and place into a large bowl. Drizzle with olive oil and toss to coat.

In a small bowl, combine garlic powder, onion powder, paprika, salt and black pepper. Sprinkle seasoning blend and parsley over the potatoes and toss to coat, then repeat with the remaining seasoning.

Arrange potatoes on the prepared baking sheet in an even layer. Roast in the oven for 20-25 minutes or until tender. Time may vary depending on the size of the chunks.

Let stand 5 minutes before serving.

https://www.yellowblissroad.com/roasted-purple-potatoes/



Apple and Nectarine Crumble

20 min., ready in 45 min.

Time:

easy

Difficulty:

Ingredientsfor 4 servings

2tart apple

2nectarine

2 tablespoonshoney

3 tablespoonslemon juice

75 gramscold butter

125 gramspastry flour

½ teaspooncinnamon

75 gramssugar

butter (for the baking dish)

powdered sugar (for dusting)

For garnish

apple

cinnamon stick

Preparation

1.

Preheat oven to 180°C convection (approximately 350°F).

2.

Rinse apples and nectarines and cut into quarters. Remove cores from apples and pits from nectarines. Cut fruit into slices and mix with honey and lemon juice. In a buttered baking dish, arrange fruit slices in a fan shape.

3.

For the crumble: Cut butter into cubes. Mix together flour, cinnamon, and sugar. Add butter and rub mixture between the palms of your hands until crumbs form. Sprinkle crumbs over fruit and bake until golden-brown, about 25 minutes. Serve dusted with powdered sugar. Garnish with additional apple slices and cinnamon sticks, if desired.

https://eatsmarter.com/recipes/apple-and-nectarine-crumble/printview#recipe_yield=4








Meal 2




Sheet Pan Salmon, Asparagus and Potatoes

Author: Kristin

Ingredients

4 6- ounce salmon filets

1 pound asparagus trimmed

½ pound small yellow or red potatoes cut into bite-sized pieces

2 lemons; 1 sliced and one zested and juiced

2 tablespoons olive oil

2 cloves garlic minced

½ teaspoon salt

¼ teaspoon pepper

1 teaspoon dijon mustard

1 teaspoon honey

Instructions

Preheat oven to 400 degrees F. Line a rimmed baking sheet with foil.

Arrange potatoes in an even layer on the lines baking sheet. Drizzle with olive oil and season with salt and pepper. Bake in the preheated oven for 15 minutes.

Meanwhile, in a small bowl, combine lemon juice, lemon zest, olive oil, garlic, dijon mustard, honey and salt and pepper. Set aside.

Remove the baking sheet with the potatoes from the oven, and push potatoes to the side. Line salmon 2x2 in the center of the baking sheet. Spread lemon marinade over the salmon.

Place asparagus along side of the salmon, with the potatoes on the other side. Drizzle asparagus with olive oil and sprinkle with salt and pepper. Turn with your fingers to coat completely.

Bake in the preheated oven for about 15 minutes or until vegetables are tender.

Garnish with fresh parsley, if desired and serve immediately.

https://www.yellowblissroad.com/wprm_print/20859




Grilled Vegetable Skewers

25 min., ready in 33 min.

Time:

easy

Difficulty:

Ingredients for 4 servings

2 yellow bell pepper

2 red bell pepper

6 small white onions or quartered yellow onions

2 zucchin or yellow squashi

8 button mushroom, or portabella mushroom - chopped

olive oil

salt

peppers (freshly ground)

3 tablespoonsdried herbes de provence

4 sprigs fresh rosemary

Preparation

1.

Rinse the peppers, cut in half, remove seeds and cut into bite size pieces. Peel the onions and cut in half or quarters, depending on size. Rinse the zucchini and cut into 1 cm (approximately 1/4 inch) thick slices. Wipe the mushrooms with a damp paper towel and quarter. Alternate the vegetables on long skewers that have been soaked. Brush each skewer with 1-2 tablespoons of oil and season with salt, pepper and the herbs de provence. Place on a hot grill, with small rosemary sprigs inserted between the skewers. Grill the skewers until cooked through, about 8 minutes.

2.

Season with salt and pepper to taste, and serve.

https://eatsmarter.com/recipes/grilled-vegetable-skewers-0/printview#recipe_yield=4



Grilled Asparagus with Lemon Sauce

30 min.

Time:

easy

Difficulty:

194

calories

Ingredients for 4 servings

36 ounces fresh, green asparagus

salt

3 organic lemons

4 tablespoons olive oil

freshly ground peppers

sugar (as desired)

Preparation

1.

Rinse the asparagus, peel the bottom third, cut off the woody ends and blanch the asparagus in boiling salted water for 6 minutes. Rinse until cool with cold water and drain well. For the vinaigrette, rinse the lemons in hot water, cut 2 lemons into thin slices and squeeze the juice from the third lemon.

2.

Mix the lemon juice with the oil and season with salt, pepper and sugar. Cook the asparagus on a hot grill, turning as needed, for 3 - 5 minutes. Arrange on a plate with the lemon slices and serve drizzled with the vinaigrette.

https://eatsmarter.com/recipes/grilled-asparagus-with-lemon-sauce/printview#recipe_yield=4



Fruit Salad Wrap


Difficulty: easy

Preparation: 15 min.

Calories: 317

Ingredients

For 4 servings


1red apple (cored and sliced)

1nectarine (pitted and sliced)

1 cupsliced strawberries

½ cupfresh raspberries

½ cupfresh blueberries

½ cup cantaloupe melon (diced)

1ripe banana (peeled and sliced)

½ cupchopped walnut

½ teaspoonlemon zest

2 teaspoonsfresh lemon juice

1 cupnon-fat, lemon yogurt

4flour tortillas

4 sprigsfresh mint or basil

Preparation steps

1.

In a large bowl, combine fruit, walnuts and lemon zest. Sprinkle with lemon juice. Add the yogurt and gently mix to combine. Divide fruit down the center of each tortilla. Fold and wrap; divide among serving plates and garnish with mint sprigs. Serve.




Meal 3




Baked Chicken with Nectarines and Apples

30 min., ready in 1 hr 5 min.

Time:

easy

Difficulty:

Ingredientsfor 4 servings

4chicken thigh

salt

freshly ground peppers

to taste ground paprika (to taste)

30 gramsclarified butter (for the roasting pan)

2ripe nectarine

2ripe apple

1garlic

4thyme

Preparation

1.

Preheat the oven to 180°C (approximately 350°F). Rinse the chicken thighs, pat dry and season well with salt, pepper and paprika. Place in a greased roasting pan and bake, basting occasionally with the pan drippings, until cooked through, about 35 minutes.

2.

Rinse the nectarines, halve, remove the pits and quarter. Rinse, quarter, and core the apples. Halve the garlic crosswise. Rinse the thyme, shake dry and pluck off the leaves. Add the fruit, garlic, and thyme to the chicken dish 15 minutes before the end of cooking.

3.

Place the chicken on serving plates with the fruit and garnish with thyme.

https://eatsmarter.com/recipes/baked-chicken-with-nectarines-and-apples/printview#recipe_yield=4


Basil Balsamic Chickpea and Kale Salad

Author: Alexis Joseph, MS, RD, LD

Prep Time: 10 mins

Total Time: 10 mins

Yield: 4-6 1x

Category: Salad


Description

A quick, healthy, and flavorful kale salad with protein-packed chickpeas, fresh basil, and crunchy almonds. Perfect for a light summer dinner! Vegan and gluten-freel


Ingredients

FOR THE DRESSING:

1/4 cup balsamic vinegar

2 tbsp extra virgin olive oil

2 tbsp pure maple syrup

1 tsp salt

Freshly ground pepper, to taste


FOR THE SALAD:

1 1/2 bunches kale, stems removed and chopped

1/2 tsp salt

2-15oz cans chickpeas, drained and rinsed

1/2 cup chopped basil

1/2 cup dried cranberries

1 cup diced red onion

1/2 cup roasted and salted almonds, roughly chopped

1 avocado, cubed (optional)


Instructions

Place the dressing ingredients in a small bowl. Whisk to combine.

Place chopped kale in a large bowl. Sprinkle with 1/4 tsp salt. Massage salt into leaves until kale softens and turns a bit darker in color.

In a medium bowl, combine chickpeas, basil, cranberries, red onion, almonds, and avocado. Toss to combine. Dump mixture into bowl with chopped kale.

Add dressing and stir to combine. Serve with additional almonds on top.

https://www.hummusapien.com/basil-balsamic-chickpea-and-kale-salad/



Baked Portobello mushrooms

These baked portobello mushrooms are easy to prepare and full of earthy flavors, cheesiness and a touch of garlic. So comforting and tasty.

Prep Time5 mins

Cook Time20 mins

Total Time25 mins

Course: Main Course, Side Dish

Cuisine: American