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 https://www.gdorganics.com/book-online
This Week's Ingredients
Baby Bok Choy (In the large and Jumbo baskets)
Green Beans (In the Jumbo baskets)
Entrée (Main Course)
Serve it up warm or chill it in the refrigerator for later. And when I say “later” — the bonus perk of this salad is that it can last in the fridge for up to 3 days. So, it’s an awesome make-ahead meal for busy weeks. :)
Definitely a salad you can feel good about this season, and one that I hope you try soon! Enjoy!
AUTUMN KALE SALAD WITH SWEET POTATOES, BROCCOLI AND BROWN RICE
prep time: 15 MINUTES
cook time: 30 MINUTES
total time: 45 MINUTES
yield: 4 -6 SERVINGS
This Autumn Kale Salad with Sweet Potatoes, Broccoli and Brown Rice recipe is nice and hearty, it’s naturally vegan and gluten-free, and all of those sweet and savory autumn flavors are SO delicious together!
2 medium sweet potatoes, peeled and diced
2 cups roughly-chopped broccoli florets (about 1 small head of broccoli)
2 tablespoons olive oil
salt and pepper
4 cups chopped kale leaves
2 cups cooked brown rice or farro
2/3 cup dried cranberries or cherries
2/3 cup chopped toasted pecans
(optional: 1/2 cup crumbled feta or goat cheese)
3 tablespoons olive oil
2 tablespoons red wine vinegar (or apple cider vinegar)
pinch of salt and black pepper and garlic powder, to taste
TO MAKE THE SALAD:
Heat oven to 425°F.
In a large mixing bowl, toss the diced sweet potatoes with 1 tablespoon olive oil, and toss until combined
Spread the sweet potatoes out in an even layer on a large baking sheet. Bake for 15 minutes, then remove from the oven and toss the sweet potatoes for even cooking.
Meanwhile, as the sweet potatoes are cooking, add the broccoli to that same large mixing bowl, along with the remaining 1 tablespoon olive oil, and toss to combine. Once the sweet potatoes have been tossed, gently push them to one side of the baking sheet, and spread the broccoli out on the second half in an even layer. Bake for an additional 15 minutes, or until the sweet potatoes are soft and cooked through, and the broccoli is roasted. Remove from the oven, and transfer the sweet potatoes and broccoli to a large mixing bowl.
Add the kale*, brown rice, cranberries, pecans, and vinaigrette (see below), and toss to combine.
Serve warm, sprinkled with cheese if you’d like. Or refrigerate in a sealed container for up to 3 days.
TO MAKE THE VINAIGRETTE:
Whisk all ingredients together until combined.
*In order to be sure that the kale is nice and soft, I recommend tossing it beforehand with 1 tablespoon of the vinaigrette, and massaging it with your fingers for 1 minute until the leaves are dark and soft.
1 to 1 ½ pounds tomatoes
1 tbsp vegetable oil
1 Tbsp tomato paste
2 cups vegetable broth
Handful basil, freshly chopped
½ lemon juice and grated zest
1 Tbsp maple syrup
Salt and pepper to taste
Some vegetable oil for frying500 ml vegetable stock
Cut tomatoes crosswise and dip for a few seconds in boiling water. Once the skin dissolves at the interfaces, remove from the water and remove the skin. Cut tomato into small cubes.
Peel pears, quarter, and core. Dice pulp finely.
Peel shallots and chop finely, sauté in some vegetable oil in a pot (do not fry). Add tomato paste and roast shortly while stirring, finally add tomato and pear cubes and simmer 6-8 minutes together.
Add vegetable stock and cook creamy on medium heat for 10-15 minutes. Puree soup with a hand blender until the desired consistency achieved. Season to taste with freshly chopped basil and freshly grated lemon zest, salt, pepper and maple syrup or agave syrup.
Makes about 2 1/2 cups
2 medium zucchini, trimmed, grated
1/2 teaspoon salt
1 cup plain yogurt
3/4 cup sour cream
2 tablespoons olive oil
1 tablespoon white wine vinegar
1/4 cup chopped fresh cilantro
2 large garlic cloves, minced
1 teaspoon ground cumin
Generous pinch of cayenne pepper
Assorted crudités Pita bread, cut into triangles
Place grated zucchini in colander and sprinkle with salt. Let drain 30 minutes. Rinse zucchini. Drain well. Using kitchen towel, squeeze as much water from zucchini as possible.
Whisk 1 cup yogurt, 3/4 cup sour cream, 2 tablespoons olive oil and 1 tablespoon vinegar in medium bowl until well blended. Mix in zucchini, cilantro, garlic, cumin and cayenne pepper. Season mixture to taste with salt and pepper. Cover dip and refrigerate 2 hours to blend flavors. (Can be prepared 1 day ahead. Keep refrigerated.)
Transfer dip to serving bowl. Serve with crudités and pita bread.
Pear Banana Citrus Cake
Pear – 1
Banana – 1
Orange – 1
Lime – 1 + 1 tsp (for icing)
Sugar – ¼ cup
Oats – ¼ cup
All-purpose flour – 1 cup
Margarine – ¼ cup + ½ tbsp (for icing)
Cloves – 2-3
Banana essence – few drops
Vanilla essence – few drops
Baking powder – 1 tsp
Baking soda – ½ tsp
Icing sugar – 2 or 3 tbsp (for icing)
Chop up the pear and banana. Blend the pear and banana together with the cloves.
Cream the sugar and margarine in a bowl. Whisk in the vanilla essence, banana essence, juice of one orange and lime and the blended pear and banana. Mix well.
Add ¼ cup of water to the bowl and stir.
Sift together the flour, baking powder and baking soda.
Alternatively add the oats and flour mix to the bowl of wet ingredients, mixing it well so that there are no lumps.
Transfer the cake batter to the baking tray and bake at 170⁰C/ 338⁰F the cake for about 45 mins to 1 hour.
While the cake cools, make a simple icing by beating together ½ tbsp margarine with 2-3 tbsp icing sugar and 1 tsp lime juice. Spread the lime icing evenly over the cake.
Slice and serve the pear banana citrus cake with a cup of coffee after a meal.
Entrée (Main Course)
Lime Cilantro Sweet Potatoes
Active time: 15 min Start to finish: 40 min
Makes 4 servings
2 lb sweet potatoes, peeled and cut into 3/4-inch pieces
3 tablespoons extra-virgin olive oil
3/4 teaspoon salt
1/4 teaspoon cayenne
1/2 teaspoon finely grated fresh lime zest
1 tablespoon fresh lime juice
1/4 cup chopped fresh cilantro
Put oven rack in lower third of oven and preheat oven to 425°F.
Toss sweet potatoes with 2 tablespoons oil and 1/4 teaspoon salt in a shallow baking pan. Arrange potatoes in 1 layer and roast, stirring halfway through roasting, until tender, about 25 minutes total. Stir together cayenne, zest, and remaining 1/2 teaspoon salt in a small bowl. Whisk together lime juice and remaining tablespoon oil in a medium bowl, then add potatoes. Sprinkle with cayenne mixture and cilantro, stirring gently to combine.
Green Beans and Zucchini with Sauce Verte
Sauce verte is French for "green sauce." In this recipe, the sauce gets its vibrant color from basil, green onion, parsley, and capers. Any leftover sauce can be stirred into couscous or rice, or served with grilled chicken or fish.
Makes 6 servings
1/3 cup (packed) fresh basil leaves
1 green onion, coarsely chopped
2 tablespoons (packed) fresh Italian parsley
2 tablespoons drained capers
1 tablespoon fresh lemon juice
2 teaspoons Dijon mustard
1 garlic clove, peeled
3 tablespoons extra-virgin olive oil
1 tablespoon olive oil
1 pound green beans, stem end trimmed
12 ounces zucchini, halved lengthwise, each half cut lengthwise into 1/3-inch-wide strips
3 tablespoons water
2 tablespoons fresh Italian parsley leaves (for garnish)
For sauce verte:
Blend first 7 ingredients in processor until finely chopped. With machine running, gradually add olive oil. Process until coarse puree forms. Season sauce verte to taste with salt and pepper. DO AHEAD: Can be made 1 day ahead. Cover and refrigerate.
Heat oil in heavy large nonstick skillet over medium-high heat. Add vegetables; stir until coated. Sprinkle with salt and 3 tablespoons water. Cover; cook vegetables until almost crisp-tender, stirring occasionally, about 4 minutes. Uncover; cook until vegetables are just tender, about 2 minutes longer. Stir in enough sauce verte to coat vegetables generously. Season with salt and pepper. Transfer to bowl. Garnish with parsley and serve.https://www.epicurious.com/recipes/food/views/green-beans-and-zucchini-with-sauce-verte-359389
BRAISED KALE WITH BLACK BEANS AND TOMATOES
READY IN: 1hr
1 bunch kale (about 8 to 10 leaves)
2 teaspoons extra virgin olive oil
1 large onion, diced
6 medium plum tomatoes, seeded and diced (2 cups)
2 garlic cloves, halved lengthwise
1 (15 1/2 ounce) can black beans, rinsed and drained
1 1⁄2 cups reduced-sodium fat-free chicken broth or 1 1/2 cups vegetable broth
salt & freshly ground black pepper, to taste
Using a sharp paring knife, slice off the hard, central vein of each kale leaf.
Stacking 3 to 4 leaves at a time, cut them crosswise into half-inch strips.
Rinse in a colander or sieve and shake well, leaving some moisture clinging to leaves.
In a large Dutch oven or heavy pot, heat oil over medium-high heat.
Saute onion until translucent, about 4 minutes.
Add kale and mix until wilted, about 3 minutes.
Add tomatoes and garlic.
Cook, stirring, until tomatoes soften slightly, about 3 minutes.
Add beans and broth.
Bring to a boil, reduce heat and simmer until kale is tender, about 30 minutes.
Season to taste with salt and pepper.
Serve as a side dish or over brown rice for a main course.
CLASSIC WITH A TWIST | CARDAMOM-LIME SWEET POTATO PIE
Makes one 10-inch pie.
1 1/4 cups all-purpose flour
1 1/2 teaspoons powdered sugar
1/2 teaspoon salt
1 lime, zested
1 1/4 sticks butter (10 tablespoons), cut in 1/4-inch slices
3 tablespoons ice water, strained
1 1/2 cups mashed sweet potato (about one large, roasted)
1 tablespoon butter
1/2 lime, juiced (about 2 tablespoons)
2 egg yolks
3/4 cups granulated sugar
1 teaspoon ground cardamom
1/4 teaspoon salt
1/2 cup milk
1/4 cup brown sugar
Whirl flour, powdered sugar, salt, and lime zest in food processor with the blade attachment. Add several slices of butter and whirl until no chunks remain. Add remaining slices and whirl briefly to chop them up slightly. Turn food processor on again and quickly drizzle ice water through the feed tube, stopping before the dough comes together. Pinch some crumbs together between your fingers; if they don’t stick together, add a bit more water and whirl briefly. Turn the mixture out onto a large piece of plastic wrap. Use the plastic wrap to help you bring the dough together; fold the edges of the dough toward the center and press down until it holds together, taking care not to overwork the dough. Wrap tightly in plastic and refrigerate for at least 30 minutes.
While the potatoes are still warm, transfer them to a medium bowl and mix in the butter (if you are working with cold sweet potatoes, melt butter before adding). When the butter has melted, mix in lime juice. Set aside.
In a separate bowl, whisk together eggs, yolks, granulated sugar, cardamom, and salt. Add milk and whisk until well combined. Gradually add the egg mixture to the sweet potatoes, whisking gently to combine.
Roll out the dough into a 13- to 14-inch circle. Transfer carefully to a 10-inch fluted tart pan with a removable bottom. Fold overhanging edge of the dough down inside the tart pan, pressing gently to help it adhere. Place tart pan on a baking sheet. Scatter 1/4 cup brown sugar evenly over the pastry dough, spreading it all the way to the edges. Pour the filling into the tart pan over the brown sugar layer. Bake in the middle of an oven preheated to 425° F for 15 minutes. Reduce oven temperature to 350° F and bake for 20 to 25 minutes more, until the filling is set around the edges but the center jiggles slightly when shaken.
Cool the pie to room temperature, and then refrigerate until ready to serve. Mix lime zest into lightly sweetened whipped cream, if desired, and serve.
Meal # 3
Entrée (Main Course)
Salmon With Gingery Green Beans and Bok Choy
Yield: Serves 4
2 tablespoons plus 1 teaspoon canola oil
1 ¼ pounds skinless salmon fillet, cut into 4 pieces
4 scallions, thinly sliced
2 cloves garlic, thinly sliced
1 tablespoon finely chopped fresh ginger
¾ pound green beans, trimmed
¾ pound baby bok choy, halved lengthwise
4 small carrots, cut into thin strips
Sriracha or Asian chili-garlic sauce, for serving
Heat 1 teaspoon of the oil in a large nonstick skillet over medium-high heat. Season the salmon with ½ teaspoon salt and cook until opaque throughout, 4 to 5 minutes per side.
Meanwhile, heat the remaining 2 tablespoons of oil in a second large skillet over medium-high heat. Add the scallions, garlic, and ginger and cook, tossing, until fragrant, 30 seconds. Add the green beans, bok choy, carrots, ¼ cup water, and ½ teaspoon salt and cook, tossing occasionally, until the vegetables are tender, 4 to 6 minutes. Serve with the salmon and drizzle with the Sriracha.
367 calories; fat 19g; saturated fat 2g; cholesterol 90mg; sodium 628mg; protein 36g; carbohydrates 15g; sugars 5g; fiber 6g; iron 3mg; calcium 81mg.
Superfood Smoothie With Kale, Pear, And Banana
Many people are aware of the nutritional benefits of kale by now. This superfood can be hard to give to your kids, though. Blending it with sweet produce like pears and bananas is a great way to introduce kale into a kid’s diet. You can even add strawberries or blueberries, and maybe even a carrot to change up the taste for the young ones. For added texture and nutrition, you can add some chia seeds!
Serves: 1 person
1 c packed torn kale leaves
1 medium pear
1 fresh banana (frozen overnight)
2 tbsp. maple syrup
1/2 c distilled water
Combine all ingredients in a blender and blend until completely smooth, or your desired consistency. You can always add more water if you don't like thick smoothies.
Tomato and Herb Broccoli
This tomato and herb broccoli recipe is a simple and delicious side dish. The flavor of the herbs and tomatoes subtly compliments the broccoli. It is quick and easy to make, colorful, low in calories, and gluten free…a big favorite in our family.
PREP TIME 5 mins
COOK TIME 5 mins
TOTAL TIME 10 mins
SERVINGS 6 servings
CALORIES 76 kcal
2 Tablespoons olive or vegetable oil
1 teaspoon chopped fresh basil or ¼ teaspoon dried basil
1 teaspoon chopped fresh oregano or ¼ teaspoon dried oregano
½ teaspoon salt
¼ teaspoon pepper
1 clove garlic minced
2 plum tomatoes chopped
1 pound broccoli trimmed and cut into flowerets
Add all the ingredients except the broccoli to a skillet. Don’t turn it on yet.
Prepare and cook the broccoli as you normally would. I microwave it in a small amount of water for 5 minutes on high heat. The length of time you cook it may vary depending on the strength of your microwave and how you like your broccoli cooked.
Heat the tomato mixture in the skillet over medium-high heat.
Cook for about 1 minute, stirring frequently.
Pour the sauce over the broccoli and mix gently.
Although fresh herbs taste best, dried herbs also work well for this recipe.
Similarly, the recipe tastes best if you use fresh minced garlic, but pre-minced garlic from a jar is fine in a pinch